Anti-Inflammatory Diet PDF: 11 Essential Food Groups

Anti Inflammatory Diet Food List (PDF)

The right anti-inflammatory diet advocates for vegetables and fruits, whole grains, healthy fats, lean protein, spices, and foods rich in omega-3 fatty acids.

While on this diet you should limit or avoid the consumption of alcohol, red meats, and processed foods.

The anti-inflammatory diet is not a fixed plan but an eating style.

Following an anti-inflammatory diet religiously can help you beat inflammation for good. 

Foods you can Include in Your Anti-Inflammatory Diet

1. Berries

Anti Inflammatory Diet Food List – berries

While berries are small fruits, they are rich in vitamins, fiber, and minerals. They are available in a wide range of varieties with the most common being:

• Strawberries
• Blackberries

2. Raspberries

Berries contain anthocyanins, compounds that contain anti-inflammatory effects that could reduce your risk of contracting a disease.

The human body generates NK cells (natural killer cells) which promote the normal functioning of the body.

Some studies suggest that men who consumed blueberries daily produced more NK cells than their counterparts who did not.

Another study indicated that consuming strawberries could reduce inflammatory indicators linked to heart disease in people with excess weight.

Anthocyanins in berries can reduce the risk of developing heart disease, promote immunity, and reduce inflammation. 

3. Fatty Fish

fatty fish

Apart from containing rich amounts of DHA and EPA omega-three fatty acids, fatty fish is a good source of protein. Some of the best fatty fish you should consider adding to your diet list include:

• Salmon
• Herring
• Sardines
• Anchovies
• Mackerel

DHA and EPA lower inflammation which can result in diabetes, heart disease, metabolic syndrome, and kidney complications.

The human body metabolizes fatty acids into protectins and resolvins, compounds that come with anti-inflammatory effects.

Some studies suggest that people who consume DHA and EPA supplements or salmon experience reductions in the CRP (C-reactive protein) inflammatory marker.

Fatty fish is rich in DHA and EPA omega-3 fatty acids which come with effective anti-inflammatory effects. 

See Also: Grilled Branzino Recipe

4. Broccoli

Broccoli is an overly nutritious cruciferous vegetable. It lies in the same family as cauliflower, kale, and Brussels sprouts.

Research suggests that consuming lots of cruciferous veggies is linked to a reduced risk of cancer and heart-related complications.

Cruciferous veggies contain antioxidants that offer anti-inflammatory effects.

Broccoli contains high amounts of sulforaphane, an oxidant that battles inflammation by lowering your NF-kB and cytokines levels which could trigger inflammation. 

Avocados

Anti Inflammatory Diet Food List – Avocados

Avocados are superfoods that are packed with fiber, magnesium, potassium, and monounsaturated fats. They also contain tocopherols and carotenoids, components that help lower the risk of cancer.

Further, a single compound in avocados can lower inflammation in youthful skin cells.

Some studies suggest that people who accompanied a hamburger with a slice of avocado had reduced levels of IL-6 and NF-kB inflammatory markers than people who did not. 

5. Green Tea

Green tea is a healthy drink that many people are embracing lately. It lowers your risk of cancer and heart complications, obesity, and Alzheimer’s disease.

Green tea contains powerful anti-inflammatory and antioxidant properties like the EGCG (epigallocatechin-3-gallate) which slows down the mutilation of the fatty acids in human cells and inflammation by lowering the production of pro-inflammatory cytokines and 

6. Peppers

Chilli and bell peppers are rich in antioxidants and vitamin C that come with robust anti-inflammatory effects.

Bell peppers generate quercetin, an antioxidant that may lower one oxidative damage marker in people suffering from sarcoidosis inflammatory disease.

Chilli peppers contain ferulic and sinapic acid which could lower inflammation and promote healthy aging. 

7. Mushrooms

Mushrooms

Numerous mushroom varieties are available across the world even though only a few options are commercially grown and are edible. These include portobello, truffles, and shiitake mushrooms.

Mushrooms contain fewer calories but are rich in copper, selenium, and B vitamins. They also contain various antioxidants like phenols which offer anti-inflammatory protection.

The lion’s mane is a special mushroom type that can highly lower obesity-based inflammation.

Studies suggest that cooking mushrooms can reduce their anti-inflammatory compounds. As a result, cooking lightly or eating them raw could be ideal.

8. Grapes

Grapes are rich in anthocyanins, compounds that lower inflammation.

Further, they could reduce the risk of a wide range of diseases such as obesity, Alzheimer’s disease, diabetes, eye disorders, and heart-related complications.

Grapes are among the highest sources of resveratrol, a compound that comes with numerous health benefits.

Some studies suggest that people with heart complications that consume grape extract every day experienced reduced inflammatory genetic markers such as NF-kB.

Further, this group of people experienced more adiponectin levels. Reduced levels of this hormone are linked to weight gain and a high risk of contracting cancer.  

Other Foods You Can Include in Your Anti-Inflammatory Diet Include:

• Turmeric is rich in curcumin, an anti-inflammatory compound. To aid the absorption of this compound in the body, you should combine your turmeric with cayenne or black pepper.

• Cocoa and dark chocolate contain flavanols that can lower inflammation and your risk of contracting various diseases.

• Tomatoes are rich in lycopene, a compound that protects humans against cancer while reducing inflammation.

• Tart and sweet cherries. These fruits are rich in various antioxidants like catechins and anthocyanins which help battle inflammation.

Foods you Should Eliminate From Your Anti-Inflammatory Diet.

• Sweetened beverages like sweet tea, soda, sports, and energy drinks
• Foods with added salt
• Trans fats like shortening, slightly hydrogenated vegetable oil
• Refined carbohydrates like pasta, white bread, crackers, white rice, biscuits, and flour tortillas
• Junk foods like potato chips, convenience meals, fast foods, and pretzels
• Processed meats like beef jerky, bacon, salami, canned meat, smoked meat, and hot dogs. 
• Fried foods like donuts, french fries, fried chicken, egg rolls, and mozzarella sticks

Anti-Inflammatory Diet Food List Tips

If you are struggling to transition to an anti-inflammatory diet, here are some essential tips to ease the process.

Select a variety of vegetables, fruits, and healthy snacks during your weekly shopping run.

Replace fast foods with healthy homemade meals gradually

Replace unhealthy artificially flavored beverages with sparkling or still water

Talk to your healthcare professional about supplements like multivitamins and cod liver oil

Incorporate exercise into your daily schedule

Takeaway

An anti-inflammatory diet can help lower inflammation while improving symptoms of some common health complications.

While there is no defined anti-inflammatory diet, including lots of vegetables and fruits, healthy fats, and whole grains can help you manage inflammation.

People battling chronic health complications that are associated with inflammation should consult their healthcare professionals about the appropriate anti-inflammatory food options to help counter their conditions. 

Printable Anti Inflammatory Diet Food List (PDF)

One of the best ways to stick with a nutrition plan is to have a list of foods right in front of you. Feel free to print this anti inflammatory diet food list below or just save it as a PDF.

See Also

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