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The Anti-Inflammatory
Swap List

A one-page printable chart with 25 polyphenol-rich one-for-one swaps. Keep the meals you already make. Swap one ingredient. Lower inflammation without rebuilding your kitchen.

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Or download the PDF directly.

What's included

  • 25 one-for-one swaps
  • Grains, greens, and oils
  • Chocolate and coffee upgrades
  • Herbs and spice tier
  • Dairy and ferment swaps
  • Works at any grocery store

Built around 900+ mg/day of polyphenols, the threshold associated with CRP and IL-6 reductions

What you get

Upgrade the groceries you already buy

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One-for-one swaps

Keep the recipe. Swap iceberg for arugula. Swap white rice for black rice. Swap milk chocolate for 80 percent dark. Done.

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Polyphenol-focused

Every swap moves you toward the 900 mg/day polyphenol tier that shows up in CRP-lowering studies.

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Any grocery store

Aldi, Walmart, Target, Kroger. No specialty items. No $40 ingredients. Pin it inside a cupboard and shop on autopilot.

Pairs with

The Anti-Inflammatory Mediterranean-Plus Meal Plan

The swap list is the free teaser. The full 14-day plan is the system. Forty swaps, a fermented-foods starter ramp, two weekly grocery lists, and a 90-minute Sunday prep-day playbook built around low-CRP eating.

See the full plan. $15. Instant PDF download