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The Inflammation Spectrum: Find Your Food Triggers and Reset Your System

3.43  ·  Rating details ·  873 ratings  ·  39 reviews
From the international bestselling author of Ketotarian comes a revolutionary new plan to discover the foods your unique body loves, hates, and needs to feel great.

In Dr. Will Cole's game-changing new book, readers will discover how inflammation is at the core of most common health woes. What's more, it exists on a continuum: from mild symptoms such as we
Hardcover, First Edition, 336 pages
Published October 15th 2019 by Avery Publishing Group
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Jan 30, 2020 rated it really liked it
Shelves: non-fiction
I opened this book at random and read, "Resolve to eat only when you feel calm." This is great advice, that I know from personal experience. My worst cases of indigestion and/or overeating are caused by eating while intoxicated by my emotions.

The next thing I read was about being present while eating. The author writes, "Notice everything about the experience." Also, good advice. I think of it as 'owning' the experience, acknowledging the meal and savoring it. I am more likely to feel satiated
Dec 21, 2019 rated it it was amazing
I tore through this since I'm working with a GI, FNP and a nutritionist and have been put on an anti-inflammatory diet about a month and a half ago and have been seeing positive results. (I didn't know he was a contributor to GOOP and I didn't know that Gwynneth (sp?) reviewed this book - otherwise I'd probably have taken a hard pass on this).

Overall what he says mirrors what my nutritionist and my FNP have told me and the first tier diet (4 wk) matches what I've been doing - I appreciated the t
Julie L
Feb 19, 2020 rated it really liked it
Good book, great information, easily laid out. The Elimin8 track is basically the Paleo Autoimmune Diet.

This book is a great alternative to Sarah Ballantynes Paleo Approach, as it presents a highly abbreviated version of the same info. This is WAY more accessible.

I haven't tried the recipes yet.

Good book! Could save a lot of people's health!
Jul 04, 2020 rated it it was amazing
My girlfriend has a long history of skin conditions, so we decided to give this book a go. The 8 week diet is a bit more restrictive than whole 30 (it excludes nuts and nightshades as well), however it was interesting to discover than I certainly have intolerances to nuts.
The program we did was for 8 weeks, although there is one for 4 if you have less symptoms of inflammation.
I loved the results. As per usual the first week of the diet was hard, however the clarity of thought, the lack of food
Feb 16, 2020 rated it really liked it
I found this book effective in teaching me more about inflammation, the foods I should and shouldn’t be eating as well as inflammatory habits that I need to work on correcting. I am choosing at the moment not to pursue the elimination diet. I am choosing instead to take what I’ve learned and applying it where I can. Dr. Cole gives you a lot of information to work with that I plan to take with me as I figure out what is the best path to healing for me.
Natalie Yuhas
No concrete star review until I do the either 4 or 8 week process once I'm back in Boston, but I really enjoyed this. The Inflammation Spectrum is what Whole 30 wants to be (or, rather, SHOULD be). It first explains the role of inflammation in the body and how diet and lifestyle can either fuel or fix inflammation. Will Cole talks about how lab testing cannot possibly catch all sensitivities/intolerances that can lead to chronic pain, fatigue, GI problems, and potentially auto immune diseases ev ...more
Amy Lemelin
Feb 13, 2020 rated it it was amazing
Shelves: nonfiction
It is not often that I run into a comprehensive AND flexible, thorough AND interesting book with health information I have not been exposed to before. I highly recommend it to everyone. Yes, everyone!
Paola Peinado
Jun 22, 2020 rated it liked it
Shelves: nutrition, health
What I loved most about this book was the idea of bioindividuality that we all have. This type of books often 'sell' a certain diet as the perfect one for any human being but it is true that we are unique and our bodies do not respond the same way. This book is a good test that you can do to discover your uniqueness in terms of nutrition. However, I missed more scientific and nutritional information about some of the foods that were mentioned in the book. And specially, how scientifically proven ...more
Renata Stuhlberger
This is literally food for thought. Interesting insights about food and inflammation, and other inflammation habits that we have in our day to day. I am not sure I would pursue the program, though.

I don’t rate this book with 3 stars because of that, but because I thought this book was a bit repetitive and poorly written at some points.
Aug 31, 2020 rated it it was amazing
This book is very informative! It takes a holistic approach to curing inflammation in the body, which can be due to issues in various parts of the body. Food, herbs, and supplements are used to decrease inflammation, as opposed to medications, and elimination diet is employed to help determine which foods are healthy for you and do not cause inflammation since it can vary so much from person to person. I enjoyed reading about all of the diverse inflammation areas, though they did not all apply t ...more
Nina Mansir
May 30, 2020 rated it liked it
This is a great starting point to really test how your body reacts to different foods. I love the emphasis on bio-individuality and the concept of seeing what works and what doesn't for you as an individual. I also liked that the two tracks give different options based on how much you feel like you need to change your diet.

What I was really hoping for from this book though was a more scientific explination of how these foods cause inflammation and how the inflammation manifests into different sy
Kelly L.
Jan 25, 2021 rated it it was ok
Not sure whether to give this 2 or 3 stars. I found the book informative, in the way many books are on inflammation. My problem with the book was the organization. For someone planning to try to eliminate certain foods from their diet, it would help to restructure the book a bit. This is The Whole 30 on steroids! It's a 60 day elimination with more foods to eliminate. Daunting! But informative. It makes good sense to cut sugar, alcohol, gluten, and perhaps even dairy. The jury is still out for m ...more
Jessica Wood
Mar 12, 2021 rated it really liked it
I quite literally already find it overwhelming the amount of food intolerance I have come into on and off over the years and it still is ever rapidly changing. I find it near impossible to pin point exact foods even with several elimination diets. One go round I will have triggers with one food and the next time I won't. IBS is awful and I wouldn't wish it on anyone. The fact of the matter is, with the way today's food is and how it's produced, food just isn't real food anymore. That's the probl ...more
Kimberly Keniley-Ashbrook
Purchased this book after listening to Will Cole on a Goop podcast. There is A LOT of info here, including A LOT of supplement recommendations. Still, once you get past all the recommendations, it's a solid guide for adjusting your diet and lifestyle to reduce immflamuation- and then figure out what you should keep out of your diet for good. However, I feel like I need a visit w/ a functional medicine practitioner before I do a deep dive into all the supplements/ teas/ diet suggestions. Bonus po ...more
Apr 13, 2021 rated it liked it

Like EVERY OTHER DIET OR BIT OF FOOD ADVICE: extreme recommendations for good reasons so you'll feel better.

I plan to, rather than extreme advice in this book, use a food diary and check out how his targets make me feel...great, gassy, sluggish, gross tongue, etc.

I just can't get into extreme diet modifications [also have allergies which severely limit] and then add it back to see if you feel bad...too long a turn around. Also the same advice I got from my allergist :| so not new news. Just
Dec 19, 2020 rated it really liked it
Shelves: read-audiobooks
I’m a weird reviewer for this book, since I already did a lot of what he is talking about here and was just listening to see what knowledge and advice he has and what strategies he uses.

I did not follow either of the plans listed but might do so if my symptoms recur and what I am doing now isn’t working.

The information here is great and it covers the entire health spectrum, focusing on diet but also including mindfulness among other things. This book will be super valuable for most people, esp
Amanda Barstow
Apr 09, 2021 rated it liked it
Shelves: healthy
I appreciated the information about specific histamines that could be causing inflammation; I have dairy and gluten intolerances so a lot of the information presented in the book wasn’t new to me; highly recommend for anyone struggling with brain fog, swollen face/joints in the morning, adult acne, symptoms of depression that may stem from nutrition- if you don’t know where to start this is the book for you. If you have advanced knowledge on nutrition I don’t know if this book provides new infor ...more
Morgan Conway
May 24, 2020 rated it really liked it
I enjoyed that he cited throughout this entire book. It is a good introductory book to inflammation for someone who does not understand how much inflammation is occurring in their body. I did not like the length of time for the whole elimination routine (two months of not eating a vast majority of foods) and then a long introduction and don't feel I was given compelling enough information to give up four months of my life (minimum). ...more
Nov 15, 2020 rated it it was ok
Shelves: dnf
I really wanted to like this because it seemed cool....but it was uncomfortably anti-science. I got a lot of the points and could see where he was coming from, but rather than qualifying his claims he just kept making wild accusations (diet has an affect on many things, but I'm not too sure autism is one of them). And while I'm all for conspiracy theories and anti-big pharma, very few people can afford to just stop taking their medications in the name of a wholistic diet. Sorry. ...more
Julie Stoops
Feb 04, 2021 rated it liked it
Plenty of great information on inflammation. My dietician is not a proponent of extreme elimination diets such as this, though, and has shown me that they often can create problems where none existed by messing with the dietary enzymes our bodies manufacture based on what we eat. A far better method is to do a less restrictive regimen under the supervision and guidance of a nutritionist or doctor, if you have access. If not, this can work, but a less extreme version may be better.
Feb 17, 2020 rated it it was amazing
Shelves: health
Excellent. Heard about this book from the Goop podcast. I was impressed by the author and his book is organized well and exceedingly helpful. The quiz to customize the plan is easy to interpret and there are individualized components based on your area of focus. There is just the right amount of science, examples, strategies for success, and humor. I highly recommend it.
Toni Mann
Apr 07, 2021 rated it it was amazing
I give this book five stars because the author is completely knowledgeable in the issues dis used within and dietary changes needed to improve these conditions. With that said, I will warn you, this book is very intense. I plan to follow the recommendations for a while but I am CERTAIN it will not be easy. Don’t read this book unless you are ready to make some serious dietary changes.
Dec 29, 2019 rated it it was amazing
I decided to read this book because I am having GI issues and the doctor's can't seem to figure out what is going on. This book has a lot of good information along with recipes and a plan of action to help with any inflammation issues one might be having. ...more
Jillian Black
Jan 05, 2020 rated it really liked it
If you’re new to an elimination diet this is great for you. I was using this as a resource book to understand key inflammation triggers, it helped but definitely more of a guide book for how to use dietary elimination to cater to individual needs.
Tami Kendall
Jan 16, 2020 rated it it was amazing
My fiance got me this book for Christmas and I'm so thankful he did. I'm always complaining how everything "blows me up". I'm nearing my first week on the detox diet to reset my system and to figure out the foods that cause me problems. I think the book is quite informative and useful. ...more
Tatiana Cardenas
Jan 21, 2020 rated it really liked it  ·  review of another edition
Good Q.A info

It's a great book, with great info for personal well-being.....buuut having read Ketotarian previously,I felt a lot more passion and relatability before than with The Inflammation Spectrum.
Feb 29, 2020 rated it liked it
Was very beneficial in finding foods that did not agree with me; listened to the audiobook, but came with a PDF of the quiz, recipes etc. Did not follow strictly the Core4 track, but very beneficial nonetheless
Dana Monsees
Jan 09, 2021 rated it it was ok
Just another elimination diet in a different package. Some of the nutrition information is good, and I like the focus on figuring out what your root cause/system may be, but it’s way too dogmatic and food fear mongering. Wouldn’t recommend to any of my patients.
Feb 08, 2021 rated it liked it
A good practical review of which foods cause inflammation. It's basically an elimination/ reintroduction diet. Trouble is, there are so many potentially offensive foods on the list that the diet would be very hard to follow. Not the author's fault. ...more
Savannah  Jackson
Nothing earth shattering for those already familiar with lower inflammatory diets. I follow FodMap and this really provides nothing more. Didn’t care for.
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“I'm in a weird place because the book is about to come out. So I'm basically just walking around like a raw nerve and I'm not sure that I...
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“Elimin8 Track Step-Down Schedule DAY FOOD TO ELIMINATE 1 All grains: Wheat, barley, rye, rice, quinoa, corn, etc. 2 Dairy products: Milk, yogurt, cheese, cream, etc., from cows, goats, or sheep 3 All added sweeteners: White and brown sugar, high-fructose corn syrup, maple syrup, honey, coconut sugar, agave nectar, etc. 4 Inflammatory oils: Corn, soybean, canola, sunflower, grapeseed, vegetable oil, etc. 5 Legumes: Lentils, black beans, pinto beans, white beans, soybeans, tofu, lima beans, chickpeas, peanuts, peanut butter, etc. 6 Nuts and seeds: Almonds, walnuts, pecans, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, nut and seed butters, etc. 7 Eggs, whites and yolks 8 Nightshades: Tomatoes, white and yellow potatoes, eggplant, all peppers, etc.” 0 likes
“Researchers are now finding evidence for what we’ve been saying for decades in functional medicine: Mild food reactivities like gluten sensitivity with only occasional, mostly tolerable symptoms are on one end of the larger inflammation spectrum, with autoimmune diseases like celiac disease (CD) on the opposite side.2 I believe that just as there is an autoimmune-inflammation spectrum, there is a spectrum from mild gluten sensitivity to true celiac disease.3 I call this the celiac spectrum. Conventional doctors can diagnose” 0 likes
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