Diet / Nutritional Advice

To help reduce inflammation in the body

What is inflammation?

  • Inflammation is when a part of the body becomes irritated, swollen, sore, tender and / or red
  • Inflammation is uncomfortable
  • Inflammation is a sign that the body is reacting, or over-reacting, to something

Why the body reacts or over-reacts

The body tends to over-react when a person is deficient in: –

  • Essential (‘good’) fats
  • Vitamins B3 and B6
  • Biotin
  • Vitamin C
  • Zinc
  • Magnesium
  • Pantothenic acid (Vitamin B5)


The body reacts to a source of irritation i.e. an allergy to food or stimulant (such as coffee, alcohol and spices)

N.B. You can achieve the recommended daily intake for the above vitamins from the food you eat and / or by taking supplements in the form of tablets and powders

Diet advice

  • Avoid: –

– coffee, alcohol and strong spices (as these suppress the immune system and are irritants to the body)

– Wheat, Dairy and Meat (for 10 days to see if your body reacts to these)

  • Eat:

– lots of fresh fruit, especially berries e.g. blueberries, blackberries, strawberries and raspberries

– lots of vegetables, especially spinach, avocado, carrots, peas, watercress and broccoli

– seeds and nuts (full of good fats which help reduce inflammation)

– Oily fish three times a week (good choices are salmon, tuna, trout and sardines)

  • Try to drink plenty of water and herbal teas throughout the day

Diet advice - Supplements

To take per day:-

  • 2 x multivitamin and multimineral (choose one that includes 300 mg magnesium and 15 mg zinc)
  • 2 x antioxidant complex
  • 2 x vitamin C 1000 mg (effervescent are best)
  • 500 mg Pantothenic acid (Vitamin B5)
  • 3 grams L-glutamine powder
  • 1000 mg EPA/DHA fish oil (cod liver oil) capsules

(All of the above supplements are available at most supermarkets and chemists)


Additional information

Alternatives for dairy include soya and rice milk and soya yogurts etc.

Alternatives for wheat include rye and corn breads, oats for breakfast instead of wheat based cereals etc.