The Inflammation Spectrum: Find Your Food Triggers and Reset Your System
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- Create Date：2022-02-25 06:51:48
- Update Date：2025-09-06
- Status：finish
- Author：Will Cole
- ISBN：0735220107
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Summary
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 weight gain and fatigue on one end， to hormone imbalance and autoimmune conditions on the other。 How you feel is being influenced by every meal。 Every food you eat is either feeding inflammation or fighting it。 Because no one else is you， the foods that work well for someone else may not be right for your body。 At heart， The Inflammation Spectrum is about learning to love your body enough to nourish it with delicious， healing foods。 You'll find insightful quizzes and empowering advice to put you on a path toward food freedom and overall healing， once and for all。
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 weight gain and fatigue on one end， to hormone imbalance and autoimmune conditions on the other。 How you feel is being influenced by every meal。 Every food you eat is either feeding inflammation or fighting it。 Because no one else is you， the foods that work well for someone else may not be right for your body。 At heart， The Inflammation Spectrum is about learning to love your body enough to nourish it with delicious， healing foods。 You'll find insightful quizzes and empowering advice to put you on a path toward food freedom and overall healing， once and for all。
Reviews
Michelle Cornish
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Great information！ Not only does Dr。 Cole explain what foods to eliminate， but he also tells you why to eliminate them and how to test to see if you can add them back to your diet once you are feeling better。
Maxwell
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there's a lot of problems with this （especially the bad "science"） but this book's main problem is dogshit writing。 it reads like a 300 page wikihow article with somehow less nuance。 almost all of this book is literally just listing types of foods and the parts that don't do this are completely surface level。 worthless。 this book also loves to give you "mantras" while it struggles to walk you through a simple elimination diet and these "mantras" amount to essentially "i am so smart i am so cool there's a lot of problems with this （especially the bad "science"） but this book's main problem is dogshit writing。 it reads like a 300 page wikihow article with somehow less nuance。 almost all of this book is literally just listing types of foods and the parts that don't do this are completely surface level。 worthless。 this book also loves to give you "mantras" while it struggles to walk you through a simple elimination diet and these "mantras" amount to essentially "i am so smart i am so cool i am sexy i am strong" over and over again。 he either justifies this as important to fight inflammation in general or for achieving whatever step of this bullshit he happens to be on 。。。more
Stephanie
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This book has some great information to help navigate food sensitivities and do identify the best diet （that is what you eat every day; I'm not talking about "going on a diet"） for you。Because I didn't follow the elimination diet paths included in the book， I will not give this a rating。 "Eating food that nourishes your health isn't deprivation。 It's one of your most profound freedoms。" So true。 This book has some great information to help navigate food sensitivities and do identify the best diet （that is what you eat every day; I'm not talking about "going on a diet"） for you。Because I didn't follow the elimination diet paths included in the book， I will not give this a rating。 "Eating food that nourishes your health isn't deprivation。 It's one of your most profound freedoms。" So true。 。。。more
Laura
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Very interesting information。
Sarah
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I purchased this book because this is an area that is interesting to me。 Unfortunately！It's very helpful and has a lot of tips， tracking tools， recipes， labs that you could have done。 But not anything profound that I am not already doing。Dr Cole mentions 8 items that people like me can eliminate for a short time and then add back in， gradually。 I have Celiac and Colitis。 Out of the 8， I already don't eat 7。 I could see if a person at the beginning of their journey in this area would be hard pres I purchased this book because this is an area that is interesting to me。 Unfortunately！It's very helpful and has a lot of tips， tracking tools， recipes， labs that you could have done。 But not anything profound that I am not already doing。Dr Cole mentions 8 items that people like me can eliminate for a short time and then add back in， gradually。 I have Celiac and Colitis。 Out of the 8， I already don't eat 7。 I could see if a person at the beginning of their journey in this area would be hard pressed to be able to follow this。 It's tough being gluten，dairy，sugar，alcohol，caffeine and grain free， but I don't have a choice。It's a great book， but this is just my take on it for what I'm going through。 I definitely wish that out of all the time Dr's spend to get their medical license， 25 hours on nutrition is not enough。 I have spent more than that myselfttt 。。。more
Angie Taggart
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I wish I had realized his doctorate was not an MD before I purchased this book。 The credential that sold me was that he works for Gwyneth Paltrow， also not an MD， but I knew that beforehand， of course。 With that said， I think he makes a lot of great points， and I like the way the book breaks down different possibilities for what might be causing a person's issues。 The functional medicine approach is a much better approach to managing a person's health， and I appreciate the philosophies and advic I wish I had realized his doctorate was not an MD before I purchased this book。 The credential that sold me was that he works for Gwyneth Paltrow， also not an MD， but I knew that beforehand， of course。 With that said， I think he makes a lot of great points， and I like the way the book breaks down different possibilities for what might be causing a person's issues。 The functional medicine approach is a much better approach to managing a person's health， and I appreciate the philosophies and advice that this book provides。 。。。more
Polly
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Confession: I just skimmed it for good information on inflammation and clean eating。 I knew I wasn't in a place， right this minute， to embrace the elimination process， etc。 It could be， that at another time， I would be in that place。 This book has credible information that mirrors and confirms other sources I've read in the past year or two。 I would recommend it to others looking for clear and credible information on this topic。 Confession: I just skimmed it for good information on inflammation and clean eating。 I knew I wasn't in a place， right this minute， to embrace the elimination process， etc。 It could be， that at another time， I would be in that place。 This book has credible information that mirrors and confirms other sources I've read in the past year or two。 I would recommend it to others looking for clear and credible information on this topic。 。。。more
Susan de Vriend - Raddatz
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I followed the program for 8 weeks。 This is a tough journey but then so is having an autoimmune disease。 I found Dr。 Cole's tips and recipes very helpful especially going through the week by week elimination phase。 I like how he infuses other practices to help you through the process。 It is hard to do this work of gut cleansing。 Be kind and gentle to yourself。 I would also recommend following him on Instagram where he gives more tips and resources。 I followed the program for 8 weeks。 This is a tough journey but then so is having an autoimmune disease。 I found Dr。 Cole's tips and recipes very helpful especially going through the week by week elimination phase。 I like how he infuses other practices to help you through the process。 It is hard to do this work of gut cleansing。 Be kind and gentle to yourself。 I would also recommend following him on Instagram where he gives more tips and resources。 。。。more
Chiarra Banque welsh
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Notes on what I learned from this book。1。 Night shades vegetables like bell peppers， squash， tomatoes are INFLAMMATORY vegetables。 2。 Eliminate food one by one， taking 3 days to observe your body reaction。3。 Sugar is INFLAMMATORY。
Annie
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I give this book 3。5 stars but rounded it to 4 stars。 This book is similar to many books about eating whole foods。 If this topic is new to you， then this book would be helpful。 Essentially， cut out grains （pasta， rice， and bread）， dairy （milk， cheese， and yogurt）， added sweeteners， and inflammatory oils （trans fats， margarine， corn oil， and canola oil） for 4 weeks。 If you know or suspect you're sensitive to certain foods， cut those out as well for a total of 8 weeks。 Some common food allergies i I give this book 3。5 stars but rounded it to 4 stars。 This book is similar to many books about eating whole foods。 If this topic is new to you， then this book would be helpful。 Essentially， cut out grains （pasta， rice， and bread）， dairy （milk， cheese， and yogurt）， added sweeteners， and inflammatory oils （trans fats， margarine， corn oil， and canola oil） for 4 weeks。 If you know or suspect you're sensitive to certain foods， cut those out as well for a total of 8 weeks。 Some common food allergies include eggs， nuts and seeds， alcohol， caffeine， and nightshade vegetables （tomatoes， potatoes， eggplant， bell peppers， and chili peppers）。 Then introduce the foods back into your diet one at a time， three days apart。 The only things left to eat are fruits and vegetables and if you know you're not sensitive to them， lean meats and fish。 。。。more
BiblioBrandie
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Interesting， good recipes。
Jessica
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It's not you， it's me。 I am willing to bet that if I cut out every inflammatory food listed here （or Elimin8ed it， as Cole says）， I would feel amazing。 If I ate sweet potato roasted with turmeric and blueberries for breakfast and drank a smoothie made out of things I have never heard and can't pronounce for lunch， it would really help with my arthritis and my digestive issues。 Unfortunately， the spirit is not willing and the flesh is indeed weak。 I was very interested in the quizzes about sympto It's not you， it's me。 I am willing to bet that if I cut out every inflammatory food listed here （or Elimin8ed it， as Cole says）， I would feel amazing。 If I ate sweet potato roasted with turmeric and blueberries for breakfast and drank a smoothie made out of things I have never heard and can't pronounce for lunch， it would really help with my arthritis and my digestive issues。 Unfortunately， the spirit is not willing and the flesh is indeed weak。 I was very interested in the quizzes about symptoms， and about the foods that cause inflammation， and I'm going to take a lot of those out of my diet， to see if they help。 But I hesitate to go that extreme and for that amount of time （he recommends eight weeks of the full Elimin8 diet）。 The FODMAPS diet for IBS isn't half that restrictive， and they tell you not to do it for more than three weeks， because you'll become malnourished。 Basically， Cole's method is to go keto （without calling it that）， and make up for some of the nutrients with smoothies made of supplements and powders that sound like chemistry experiments。 Also， it's not until the end of the book where he says， if you're still having a hard time， you MIGHT want to see a "medical practitioner。" If you suspect （or have been diagnosed） with lupus， rheumatoid arthritis， diabetes 。 。 。 you should definitely see a DOCTOR。 Please do not stop taking medications prescribed by your doctor because you've decided that someone in a book whom you have never met knows better！ I have a diagnosis， I have some medication， I have information from my doctor。 I thought I would look into this as well， to help with some of my symptoms。 I'm hoping that cutting out some of the most egregious offenders will help with some of my joint pain and gut issues。 But I just don't think it's wise for me， or feasible for a busy mom of three， to live on powdered supplements mixed with hemp milk for several months。 。。。more
Diane
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Inflammation， seems to be a hot topic these days when people talk about health issues。 How we feel， especially as we age， seems to be a product of not only our stress levels and getting enough sleep but also how our bodies and our immune systems react to the different foods and drinks we consume。 Different foods can be a friend to one individual but a foe to other people。The book discusses symptoms of food intolerance such as: bloating， runny nose， joint and muscle pain， fatigue and IBS。There is Inflammation， seems to be a hot topic these days when people talk about health issues。 How we feel， especially as we age， seems to be a product of not only our stress levels and getting enough sleep but also how our bodies and our immune systems react to the different foods and drinks we consume。 Different foods can be a friend to one individual but a foe to other people。The book discusses symptoms of food intolerance such as: bloating， runny nose， joint and muscle pain， fatigue and IBS。There is a quiz that asks you to answer questions and depending on how you answer and what your point values are in the following categories: 1） brain & nervous system assessment， digestive system assessment， detox system， blood sugar， hormonal system， musculoskeletal system and autoimmune inflammation。 Depending on how you answer the questions you will get an idea as to which are your trigger areas。 （For me it was digestive， musculoskeletal and autoimmune inflation）。 The next part was the cleanse， either 4-weeks or 8-weeks depending on your assessment。 This was the part that was quite overwhelming for me。 The Elim-4 has you eliminating: all grains， all forms of dairy， all sweeteners and sugars and all inflammatory oils such as: corn， vegetable， canola and sunflower。 While the Elim。 8 includes the 4 just mentioned as well as: legumes， nuts and seeds， eggs， and nightshades: tomatoes， white and yellow potatoes， eggplant and all peppers。 There is of course a focus list of acceptable foods and beverages during this period as well as some recipes which sound quite decent。For me， I can't imagine doing the complete 8 - program （just too extreme） but， this book did give me a better idea of what my areas of concern are， especially when I combine this information with what gathered from another book: Eat Right 4 Your Type， by Dr。 Peter J。 D'Adamo which I read and reviewed in 2020。 。。。more
Isabelle reads a book a day because she has no friends
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2。5 stars
Meg
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DNF at 19%。 I'll be honest， they lost me when they recommended CBD oil to reduce inflammation。 I'll believe that when I see more research。Also， this plan is not terribly feasible for pescatarians。。。 I'd be surviving on salmon and vegetables。 （Not bad， and a part of my usual diet， but cutting out beans and seeds would sort of ruin me。） DNF at 19%。 I'll be honest， they lost me when they recommended CBD oil to reduce inflammation。 I'll believe that when I see more research。Also， this plan is not terribly feasible for pescatarians。。。 I'd be surviving on salmon and vegetables。 （Not bad， and a part of my usual diet， but cutting out beans and seeds would sort of ruin me。） 。。。more
Roy Madrid
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TBD fire when I finish the core8 plan！ Very well laid out book though！ I feel excited and empowered with the knowledge shared and how seamlessly it was learned。 Highly recommend for anybody think of a new diet or living a healthier life in general。
Kari
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Solid for what it is; not mind blowing
Lisa
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An update to some of the theories and food elimination based on biological needs for the body。 There are several places that the summaries are easy to read and put into use even if you didn't choose a 4 or 8 week plan to see if food is triggering some of your personal woes。 I also liked the reminders that each journey is personal， that some effects happen in early weeks where you notice differences but that the healing time is also a process that builds over years to heal and always reviewing fo An update to some of the theories and food elimination based on biological needs for the body。 There are several places that the summaries are easy to read and put into use even if you didn't choose a 4 or 8 week plan to see if food is triggering some of your personal woes。 I also liked the reminders that each journey is personal， that some effects happen in early weeks where you notice differences but that the healing time is also a process that builds over years to heal and always reviewing for updates。 Very readable。 I found it to be a good reminder to listen to your body。 I also found it to be without blame which I think is important to progress when there are things that you might be able to do to help yourself。 Good meditations and good eating habits are paired with some recipes to support the process。 。。。more
Ashley Knight
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I really love how Dr。 Cole mentions things other than foods causing inflammation。 I’ve certainly had many foods cause inflammation in my body but have realized after an autoimmune diagnosis what stress can do。 He presents clear tracks with attainable goals that will help people live a fuller life。 I had started on my path to meditation and moving more while also cutting out PUFA’s before reading this but this was great to keep me going and motivated to keep do it all。 🙌🏼😊
Lauren
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Basically a whole 30 elimination style diet， but with specifics tailored to your own scenarios - ie mental health， autoimmune disorders etc。 I’ll take some info and leave some info。 Liked the sections on supplements， lifestyle changes outside of eating， etc。 Book wasn’t focused on weight loss in any way - a good thing。
Heather
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I could not finish this one。 The audio is unnerving to listen to and the focus on how diet is different for everyone due to individualism was overkill。 I have no desire to do the elimination diet to specifically pinpoint what foods cause inflammation for me as I feel like I already have a really good idea as to what my body tolerates and doesn't。 Maybe it gets better but I was more than halfway through it and could not take anymore。 I could not finish this one。 The audio is unnerving to listen to and the focus on how diet is different for everyone due to individualism was overkill。 I have no desire to do the elimination diet to specifically pinpoint what foods cause inflammation for me as I feel like I already have a really good idea as to what my body tolerates and doesn't。 Maybe it gets better but I was more than halfway through it and could not take anymore。 。。。more
Chianna
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Eh。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 Eh。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 a new spin。。。However， I can see how someone struggling with feeling unwell may be interested and motivated。GRAIN。 OF。 SALT。 。。。more
Amanda Barstow
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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 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 information。 。。。more
Toni Mann
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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。
Jessica Wood
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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 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 problem everyone faces， some worse than others。 It is very informative though and can help guide you into trying to find a way to correct these digestive issues as much as you possibly can and what steps to take to do so。 There is no quick fix！ 。。。more
Julia
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A great guide to read if you have problems with inflammation。
Andrea
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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。 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
Julie Stoops
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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。
Kelly L。
，
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 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 me on some of the other things that are suggested here。 Like everything， read with an open mind， but not so open your brains fall out。 Do what you need to do to be healthy， but don't get so anxious about it you become unhealthy。 。。。more
Rebecca Seppanen
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