This list of anti-inflammatory foods is broken down by food group to help you create balanced meals every time. Plus, it includes a complete pdf guide that you can save for later.
Inflammation is a serious condition that is complex and commonly misunderstood.
Usually, inflammation is a normal bodily response. The body uses inflammation as a defense mechanism against injury and sickness.
But when inflammation accumulates, it can have damaging effects on the body. Moreover, health issues ranging from poor digestion to chronic disease are linked to persistent inflammation.
Interestingly, some foods can either help or worsen inflammation. While there are many anti-inflammatory foods, some can make inflammation worse.
Inflammation & diet
Can I naturally reduce inflammation with food? This is a common question for dietitians.
It’s true, food can play a role in your body’s inflammatory response. Still, it’s important to keep in mind that inflammation is complex and food is usually only one piece of the puzzle.
One of the most common ways to test for inflammation is by measuring levels of C-reactive protein, or CRP for short. High levels of CRP can point to acute inflammation.
Research suggests that certain foods can cause CRP levels to rise. So while it’s important to prioritize anti-inflammatory foods, it is equally essential to minimize foods that can worsen it.
Examples of foods that can affect inflammation markers:
Here are the most common pro inflammatory foods:
- Artificial trans fats (mangerine, hydrogenated oils)
- Refined carbs (cereals, pastries, soda, etc.)
- Sugary foods (cookies, cakes, etc.)
- Vegetable oils (soybean oil, canola oil, corn oil, safflower oil)
- Ultra processed foods (processed meats, packaged soups, fruit drinks)
Fortunately, there are many foods that can help minimize the effects of inflammation.
Here’s the anti inflammatory foods list:
Download the full anti inflammatory foods list pdf
Top Anti Inflammatory Foods
Here is a list of anti-inflammatory foods:
- Black beans (pre-soaked)
- Chickpeas (pre-soaked)
- Kidney beans (pre-soaked)
- Fruit (especially berries and citrus fruits)
- Sweet potatoes
- Avocado oil
- Brazil nuts
- Chia seeds
- Extra virgin olive oil
Note: this is a partial list. Please reference the downloadable Balanced Anti Inflammatory Foods List.
How to Use The Anti-Inflammatory Foods List PDF Guide
This list can help you build a balanced, healthy plate that is low inflammatory. A balanced plate should have the three main macronutrients: protein, carbs, and fat.
First, start by selecting one (sometimes two) food items from each of the macronutrient sections.
Then, you can use the small bites, desserts, and beverage sections to plan out a full day of eating. You may also find it helpful to have your list handy when you go grocery shopping or are ordering in.
If you’re interested in low inflammatory recipes, you may like our 3-minute turmeric latte recipe and baking with almond flour guide.
To summarize, how you eat can help or hurt inflammation. Specifically, inflammation markers can be swayed by certain foods like those high in trans fats and sugar. On the other hand, many whole foods can help lower inflammation.
The anti-inflammatory foods diet list pdf is a helpful (and complimentary) guide for building balanced meals and snacks.
Note: this pdf guide is for educational purposes only. The anti inflammatory foods list is not intended to treat or cure chronic inflammation or related conditions.
Gaby Vaca-Flores is a Registered Dietitian Nutritionist based in Santa Monica, CA. In merging her passions for nutrition and skin, Gaby created Glow+Greens to provide her readers with science-backed education + digestible wellness tips.