Nutrition
Simple Anti-Inflammatory EATING GUIDE
This guide focuses on eating foods that are easier on your nervous system and may help reduce symptom flare-ups. Aim to follow this for at least 1 month (ideally 3-6 months). Keep it simple – perfection is not required.
Shopping Tip
As a general rule: Try to shop mainly around the outside aisles of the supermarket.
Avoid highly processed foods found in the middle aisles.
Be Kind to Yourself
Bad days happen. One off-plan meal will not undo your progress. Aim for consistency, not perfection.
Daily Habits
Drink Water: Aim for 2-3 litres per day. Small, regular sips are often better than large amounts at once.
Eat Regularly: Try not to skip meals. Low blood sugar can worsen headaches, fatigue, and dizziness.
Food Recommendations
Vegetables & Fruit: Fill half your plate with vegetables. Include fruit daily. Choose a variety of colours when you can.
Protein Every Meal: Include a source of protein each meal: eggs, fish, chicken, tofu, legumes, or unprocessed meat.
Healthy Fats (Daily): Avocado, olive oil, nuts, seeds, chia, flaxseeds. These support brain and nervous system health.
Fish Twice Weekly: Salmon, sardines, mackerel, or other oily fish help calm inflammation.
Dietary Adjustments
Choose Gentler Carbs: Small servings of kumara, quinoa, brown rice, carrots, zucchini. Avoid large portions of potatoes and corn.
Limit or Eliminate: Sugar, white bread/pasta/rice, packaged snacks, processed meats, alcohol.
Did you know?
“The human brain is 2% of your body weight but it uses 20-40% of the glucose and nutrients we consume”.