Anti Inflammatory Food List (PDF)

Headlines on anti-inflammatory foods make the news on a regular basis. Anti-inflammatory foods are seen as magic bullets to chronic inflammation in North America. Rightfully so, since reducing inflammation via dietary means can also reduce the risk of disease.

If you are looking for a anti inflammatory food list, you’ve come to the right place. You can download this printable anti-inflammatory food list (pdf) for reference, or read on to learn more about the power of these anti-inflammatory foods for better health.

What is Inflammation?

Inflammation is your body’s reaction to things it does not like or in instances where you’re hurt. Your body’s immune system tells its cells (including its white blood cells) to fight off what it doesn’t like or recognize, such as bacteria, allergies, infections, injuries, or wounds with inflammatory cells. This response causes pain, swelling, redness, heat, and loss of function.

Chronic inflammation occurs when your immune system releases inflammatory cells when you’re not injured or sick. It is common to have chronic inflammation in many chronic diseases, such as Alzheimer’s, type 2 diabetes, heart disease, or rheumatoid arthritis.

There are many different levels of inflammation. Inflammation from surgery is much different than inflammation from food intake. Although you may not feel all of these signs from food, just think of a time when your stomach felt bloated: this is a form of inflammation. As we go through this post, we will learn how some foods may reduce inflammation and thus are called anti-inflammatory foods.

How Do You Know If You Have Inflammation

Some signs and symptoms of inflammation are:

• Body pain
• Chronic fatigue
• Insomnia
• Depression or anxiety
• Mood swings
• Gastrointestinal upset
• Constipation or diarrhea
• Acid reflux
• Weight changes
• Frequent infections

Another way your doctor may test for inflammation is with a C-reactive protein test (CRP). CRP is a protein produced by the liver in response of inflammation.  Thus, a higher CRP may indicate some inflammation in the body.

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.

Anti Inflammatory Food List (PDF)

The following anti-inflammatory foods list of nutrient-dense foods is taken from the Anti-inflammatory Scale Study.

Leafy Greens and Cruciferous Vegetables

Green leafy vegetables contain a variety of potent antioxidants (e.g., β-carotene, folacin, magnesium, calcium, glucosinolates, isothiocyanates, lutein, and indoles); contain flavonoids and polyphenols, which plays a key role in cellular protection against oxidative stress and inflammation. Some dark leafy greens include:

Kale

Spinach

Lettuce (iceberg, romaine)

Broccoli

Brussel sprouts

Cabbage

Cauliflower

Parsley

Watercress

Bok Choy

Tomatoes

Contain β-carotene, vitamin C, and lycopene, the latter of which is one of the most powerful antioxidants among the natural carotenoids.

Tomatoes

Tomato Juice

Tomato Sauce

Salsa

Apples and Berries

Contain powerful antioxidants called flavonoids (e.g., anthocyanins, quercetin, and phenolic acids) that suppress proinflammatory production.

Apples

Pears

Apple juice or cider

Strawberries

Blueberries

Raspberries

Cherries

Deep Yellow Or Orange Vegetables and Fruits

Contain provitamin A carotenoids (e.g., β-carotene and α-carotene), a strong antioxidant.

Cantaloupe

Peaches

Carrots

Dark yellow or orange squash

Figs

Sweet potatoes

Other Fruits

Contain antioxidants (e.g., flavonoids, such as hesperidin, naringenin, neohesperidin, limonene, vitamin C, β-cryptoxanthin, plant sterols, salicylates, naringin, nobelitin, and narirutin).

Pineapples

Honeydew

Grapes

Kiwi

Watermelon

Lemon

Grapefruit

Oranges

Other Vegetables

Contain antioxidants and polyphenols.

Okra

Green Peppers

Onions

Zucchini

Eggplant

Legumes

Contain folacin, iron, isoflavones, protein, vitamin B6, and have a high antioxidant capacity; rich in fiber, which is associated with beneficial alterations to the gut microbiota, reducing immune response in the gut.

String beans

Peas

Lima beans

Lentils

Soybeans

All other beans

Fish

Contain omega-3 fatty acids, which compete with proinflammatory omega-6 fatty acids.

Tuna

Fish

Salmon

Other light and dark meat fish

Breaded fish cakes

Fish sticks

Poultry

Inversely associated with inflammation because they contain low amounts of saturated fat and L-arginine, which improves endothelium-dependent dilation (precursor of the endogenous vasodilator nitric oxide) and decreases platelet aggregation

Chicken without the skin

Turkey without the skin

Low and High Fat Dairy

Contains calcium, which binds bile acids and free fatty acids, decreasing oxidative damage in the gut; dairy fat contains fatty acids with potential inflammation-reducing properties.

Skim, 1%, 2% milk

Cream

Low and high fat ice cream

Low and high fat yogurt

Cream cheese

Other low and high fat cheeses

Low fat cottage or ricotta cheese

Coffee and Tea

Tea contains flavonoids and antioxidants (e.g., epicatechin and quercetin); coffee contains phytochemicals and antioxidants, such as javamide.

Coffee (decaffeinated and regular)

Herbal tea

Non herbal Tea

Nuts

Contain omega-3 fatty acids and L-arginine (reducing inflammation with mechanisms similar to those described in “Fish” and “Poultry”)

Peanut Butter

Peanuts

Other Nuts

Anti Inflammatory Food List To Avoid

The following list is taken from the Anti-inflammatory Scale Study (4)

Red and Organ Meats

Contain heme iron, which increases the bioavailability of iron, which in turn increases oxidative stress; they contain omega -6 fatty acids, which increase oxidative stress through free radical production and contain saturated fats that increase proinflammatory bile acids in the colon.

Hamburger

Beef

Pork

Lamb

Liver

Gizzards

Other organ meats

Processed Meat

Contain heme iron, higher saturated fat contents omega-6 fatty acids and additives, such as nitrites, with suspected proinflammatory properties.

Bacon

Beef or pork hot dog

Chicken or turkey hot dog

Salami

Bologna

Other processed meats

Added Sugars

Sparse in nutrients; induce high blood sugar after and reduce nitric oxide availability; elevate proinflammatory free fatty acid levels; produce oxidative stress through oxidation of fat.

Sugar sweetened soda

Punch

Lemonade

Chocolate candy bars

Other mixed candy bars

Candy without chocolate

Jams

Jellies

Preservers

Syrup

Honey

Dried or canned fruit

Other Fats

Contain omega-6 fatty acids and saturated fats.

Mayonnaise

Margarine

Butter

Vegetable Oil

Refined Grains And Starchy Vegetables

Some processed grains contain emulsifiers, which potentially break down mucin in the gut leading to inflammation and induce high blood sugar.

Cold and cooked breakfast cereal
White or dark bread
Bagels
English muffins
Rolls
Corn bread
White rice
Pasta
Pancakes
Waffles
Potatoes (French fried, scalloped, mashed, baked, boiled)
Sweet potato/yam
Potato chips
Crackers
Tortillas
Popcorn
Pretzels
Cookies
Brownies
Doughnuts
Cake
Pie
Sweet rolls
Coffee cakes
Granola bars

I hope this printable list of anti-inflammatory foods serves as a evidenced based resource for you and your family. In summary you may have noticed a pattern that the foods you need to eat to help with inflammation are whole plant foods that are less processed.

Other Ways To Reduce Inflammation

• Limit alcohol intake
• Participate in physical activity
• Stop smoking
• Maintain a healthy body weight

Simple Ways To Start Eating An Anti-inflammatory Diet

There are lots of foods you can try to make it more nutrient dense.  Here are a few ideas that can add up to big changes in your diet and overall health.

• Try different types of vegetables and fruits in your meals and snacks, experiment and have fun!  
• Fill at least ¾ of your plate with plant foods such as vegetables, fruits, whole grains, legumes, nuts and seeds.
• Prepare meatless meals often. Substitute animal meat for plant protein like nuts, seeds, tofu and and legumes.
• Use healthy fats such as nut or seed butters and avocado. Healthy fats and oils contain antioxidants and help you absorb some nutrients better.
• Use a small amount of water when steaming or microwaving vegetables. This helps prevent antioxidant losses into the water.
• Focus on adding food, not eliminating or subtracting foods – you will be less hungry for the inflammatory foods with all the added fiber
• Swap out refined grans for whole grians like quinoa and brown rice
• Choose whole foods for snacks instead of processed foods
• Switch sugar drinks for water or herbal teas
• Instead of high fat meats, try lean sources like chicken, fish and beans
• Choose oatmeal in the morning instead of sugary cereals

Final Thoughts

If you haven’t grabbed your printable anti inflammatory food list pdf list yet, do so now. This document can also serve as an anti inflammatory grocery list pdf as well.

I hope this list of anti inflammatory foods can be useful to you while you add more healthy foods to your way of eating while you are working on lifestyle changes for positive anti-inflammatory effects.