One of the best ways to reduce inflammation lies not in the medicine cabinet, but in the kitchen. Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. So here is an anti inflammatory foods list and for quick reference, I've also included a free printable pdf.
In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health.
To reduce levels of inflammation, aim for an overall healthy diet: avoid inflammatory foods and increase your anti-inflammatory food intake.
Inflammatory foods to avoid
Inflammatory foods to avoid: refined carbohydrates, excessive alcohol, processed foods (soda, burgers, chips, etc), trans fats, artificial food additives, sugars... And last but not least: any foods that you may be sensitive to.
Anti inflammatory foods
Anti inflammatory foods are those that are well known to reduce inflammation in the body.
What those foods all have in common is that they are all single ingredients that are unprocessed and unadulterated in any way. Or, in other words, they are all part of what is generally called "whole foods".
Whether or not you suffer from an autoimmune disease, diabetes, heart disease, gut disorders or any other inflammatory condition, incorporating more of these simple foods into your diet might be a good idea.
Wait! Why "might be" a good idea? Why am I not saying "is a good idea for sure"?
Because even though most doctors and nutritionists agree that we need to eat more of these anti inflammatory foods, keep in mind that we are all different. Someone's food is another person's poison.
Each person is unique and no one diet works for everyone. For example, you will see that nuts are included in this anti inflammatory foods list. But many people are allergic to nuts. It doesn't mean that they are bad for everyone no more than it means that they are good for everyone.
Start with healthy whole foods, then adapt as needed. So what you have to do is listen to your intuition and to your body.
If you have a craving for one of the ingredients listed on this anti inflammatory foods list, there's a good chance that your body needs the nutrients in it.
On the other hand, if the thought of eating one of these ingredients just disgusts you, you're probably better staying away from it. Do not eat food you don't like!
So why should you eat anti-inflammatory foods?
Because one of the most powerful tools to combat inflammation comes not from the pharmacy, but from the farmers' market (or grocery store). Yes. Food is medicine!
Choose the right anti inflammatory foods for you, and you may be able to reduce inflammation in your body fast.
Anti inflammatory foods list
You might want to include these foods in your diet:
While all fruits are generally high in antioxidants, those are superstars:
- Berries (blueberries, strawberries, raspberries, blackberries, cranberries, blackcurrants, red currants, Goji berries…)
Vegetables and legumes
I'm pretty sure everyone knows that vegetables are good for health. But the following vegetables are more than that : they are rich in antioxidants. Moreover, they contribute to alkalizing the body and they’re packed with vitamins and nutrients.
- Black beans
- Brussels sprouts
- Green beans
- Kidney beans
- Leafy greens (spinach, kale, Swiss chard, arugula, dandelion greens, watercress…)
- Red bell pepper
- Sweet potatoes
Nuts and seeds
Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes.
Chia seeds, along with flax seeds, are loaded with antioxidants and omega-3.
- Brazil nuts
- Chia seeds
- Flax seeds
- Macadamia nuts
- Pumpkin seeds
- Sesame seeds
Fatty fish are high in essential omega-3 fatty acids (EPA and DHA), which have significant anti-inflammatory properties.
- Avocado oil
- Coconut oil
- Extra virgin olive oil
- Ghee (clarified butter)
Herbs and spices
- Black pepper
- Cayenne pepper
Printable list of anti inflammatory foods
Fill out the form below to download the free anti inflammatory foods list pdf.
Choosing wholegrain foods over refined grains can aid in weight loss and improve health.|
Focusing on general health and wellness, rather than just weight loss, can lead to more sustainable results.
Choosing lean protein resources, such as for example chicken and seafood, can aid in weight loss.|
Incorporating more plant-based meals into your diet can aid in weight reduction and improve health.|
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Greetings! Very useful advice in this particular post!
It is the little changes that will make the greatest changes.
Many thanks for sharing!
So helpful. Thank you!
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Hi! I found your page from doing some research as I am completing the IIN certification. I wanted to share with my followers some anti inflammatory foods based on the information I just studied in regards to auto immune disease. I'm so glad I stumbled upon your blog and plan to share you anti inflammatory food list PDF with my followers. Thank you for the work you've put into this! It's so fun to come across someone else that's IIN certified, as well.
Bonjour Megan. Thank you for your message! Yes, IIN is an incredible community. So exciting to come across fellow alumni.
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I hope this helps because I’m looking for help without taking medications. I just came from the doctor and I have degenerative discs as well as some bone spurs my back. I am a nurse of many years and still have more years to go to work and I can’t be in this kind of pain. But I’m also desperate to lose weight as I know that will help me. I just found your site online and hope it works for me. Thank you very much for your time.
Hello Cheri. I'm so sorry to hear that you are in pain. I'm sure having an anti-inflammatory diet will help ease the pain. If you are trying to lose weight, you might want to read this article where I talk about the link between gut health and weight: How I lost 33 pounds of overweight without trying. Best healing wishes! Take care.
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Hi! This is my first visit to your blog! We are a collection of volunteers and starting a new initiative in a community in the same niche. Your blog provided us valuable information to work on. You have done a wonderful job!
Is this possible to maintain if you cant eat fish? How woyld you change it to accommodate that?
Nuts (especially walnuts) and seeds (especially chia seeds and flax seeds) are also rich in omega 3. So is lamb's lettuce. You can also use omega 3 rich oils (walnut oil, flaxseed oil...) to make your vinaigrette.