• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Go Healthy With Bea
  • Home
  • About
    • My Natural Healing Journey
    • IIN Health Coach
  • Recipe Index
  • Natural living
  • Blogging
  • Contact
  • English
  • Français
menu icon
go to homepage
search icon
Homepage link
  • Home
  • About
  • Recipe Index
  • Natural living
  • Blogging
  • Contact
  • English
  • Français
  • Follow me!

  • ×

    Home » Wellness

    Anti inflammatory foods list pdf (free printable)

    Published: Jan 7, 2022 · Updated: Jan 7, 2022 by gohealthywithbea | This post may contain affiliate links | 5 Comments

    Sharing is caring! / Aimer c'est partager!

    173 shares
    • Share126
    • Tweet
    graphic with pictures of different anti inflammatory foods and the title written in the center
    graphic with pictures of different anti inflammatory foods and the title written in the center

    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.

    Anti-inflammatory diet

    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:

    Fruits

    While all fruits are generally high in antioxidants, those are superstars:

    • Apples
    • Apricots
    • Avocados
    • Berries (blueberries, strawberries, raspberries, blackberries, cranberries, blackcurrants, red currants, Goji berries…)
    • Cherries
    • Grapefruits
    • Grapes
    • Kiwis
    • Lemons
    • Limes
    • Mandarins
    • Mangoes
    • Oranges
    • Papaya
    • Peaches
    • Pears
    • Pineapple
    • Pomegranates
    • Tomatoes

    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.

    • Asparagus
    • Black beans
    • Broccoli
    • Brussels sprouts
    • Cabbage
    • Carrots
    • Cauliflower
    • Celery
    • Chickpeas
    • Garlic
    • Green beans
    • Kidney beans
    • Leafy greens (spinach, kale, Swiss chard, arugula, dandelion greens, watercress…)
    • Leeks
    • Onions
    • Red bell pepper
    • Squash
    • Sweet potatoes
    • Zucchini

    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.

    • Almonds
    • Brazil nuts
    • Cashews
    • Chestnuts
    • Chia seeds
    • Flax seeds
    • Hazelnuts
    • Macadamia nuts
    • Pecans
    • Pistachios
    • Pumpkin seeds
    • Sesame seeds

    Fatty fish

    Fatty fish are high in essential omega-3 fatty acids (EPA and DHA), which have significant anti-inflammatory properties.

    • Anchovies
    • Mackerel
    • Salmon
    • Sardines
    • Trout
    • Tuna

    Healthy fats

    • Avocado oil
    • Coconut oil
    • Extra virgin olive oil
    • Ghee (clarified butter)

    Whole grains

    • Barley
    • Buckwheat
    • Farro
    • Millet
    • Quinoa...

    Herbs and spices

    • Basil
    • Black pepper
    • Cayenne pepper
    • Chive
    • Cinnamon
    • Cloves
    • Cumin
    • Dill
    • Ginger
    • Nutmeg
    • Oregano
    • Paprika
    • Parsley
    • Peppermint
    • Rosemary
    • Sage
    • Thyme
    • Turmeric

    Printable list of anti inflammatory foods

    Click to download the anti inflammatory foods list pdf.

    Anti inflammatory recipes to enjoy

    • Mashed sweet potatoes (AIP, paleo, whole30)
    • Vegan Golden milk (dairy free, paleo)
    • Basil pesto without pine nuts (AIP, paleo, vegan)
    • Healthy vegan 4 ingredient guacamole recipe

    « Gluten free Gingerbread Loaf (vegan, paleo, AIP)
    Life of a blogger : two year blog anniversary »

    Reader Interactions

    Comments

    1. Lilly

      March 21, 2022 at 10:14 am

      Is this possible to maintain if you cant eat fish? How woyld you change it to accommodate that?

      Reply
      • gohealthywithbea

        March 24, 2022 at 8:00 pm

        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.

        Reply
    2. Knaus

      April 12, 2022 at 11:35 am

      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!

      Reply
    3. gralion torile

      April 27, 2022 at 6:59 pm

      Saved as a favorite, I really like your blog!

      Reply
    4. zorito

      May 05, 2022 at 4:51 pm

      I love the efforts you have put in this, regards for all the great blog posts.

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    ABOUT BEA

    Hello! I’m Bea, a French woman who has been diagnosed with ankylosing spondylitis and decided to heal herself naturally after many years of strong painkillers. Here, I'm telling you about my journey that allowed me to stop all medication, hoping that it will inspire you. I'm also sharing my recipes, to show you that "free from" food can be delicious. Read more

    PRINTABLE HEALTH JOURNAL

    I've created a printable weekly health journal to help you on your natural healing journey. Read more

    Follow me !

    As Featured on :

    Footer

    ↑ back to top

    About

    • About Bea
    • Disclaimer
    • Legal terms

    Featured on

    Contact

    • Contact
    • Media Kit
    • Sign Up! for emails and updates

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2021 Go Healthy With Bea

    • English
    • Français

    Privacy Policy