DIETARY PATTERN
Gentle Anti-Inflammatory (Recovery-Adapted)
For people who are too fatigued, nauseous, or overwhelmed for complex dietary changes. The minimum effective dose.
Core Principles
Small, frequent, simple meals. Broth/soup if appetite is poor. Add ONE portion of oily fish per week. Add berries when tolerable. Reduce (don't eliminate) ultra-processed food. Hydrate. Don't force large meals.
Sample Day
Toast + peanut butter + banana (whatever you can manage)
Broth or soup if appetite poor
Simple chicken + rice + steamed veg (whatever is easiest)
Handful berries or a piece of fruit
Eggs on toast or tinned salmon + crackers (minimal prep)
If appetite is very low, anything > nothing. Don't let perfect be the enemy of eating.
Evidence Base
Pragmatic - based on cancer survivorship nutrition (NCCN), ME/CFS management, and post-surgical recovery guidelines. Low barrier to entry is the point.
Important: This Is Not a Diet
⚠️ If you can barely cook, this is for you. One fish meal a week, some berries, drink water. That's enough to start. You can optimize later when you feel better.
Causes That Benefit From This Pattern
Start With Your Story First
Diet is one piece of the puzzle. Start with the full story so you know which dietary approach is worth testing.
Map Your Story