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 consuming 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 with anti-inflammatory effects that could reduce your risk of contracting a disease.

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

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

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 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 with practical anti-inflammatory effects. 

See Also: Grilled Branzino Recipe

4. Broccoli

Broccoli is a highly nutritious cruciferous vegetable. It is related to cauliflower, kale, and Brussels sprouts.

Research suggests that consuming many 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 antioxidant that battles inflammation by lowering NF-kB and cytokine levels, which can trigger inflammation. 

Avocados

Anti-Inflammatory Diet Food List – Avocados

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

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 the risk of cancer, 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 have 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 can lower inflammation and promote healthy aging. 

7. Mushrooms

Numerous mushroom varieties are available worldwide, but only a few are commercially grown and edible. These include portobello, truffle, and shiitake mushrooms.

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

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

Studies suggest that cooking mushrooms can reduce their anti-inflammatory compounds. Therefore, it is ideal to cook them lightly or eat them raw.

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 with numerous health benefits.

Some studies suggest that people with heart complications who consume grape extract daily experience 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, 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 are rich in various antioxidants, such as 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 having trouble transitioning to an anti-inflammatory diet, here are some essential tips to help 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 no anti-inflammatory diet is defined, a diet that includes many vegetables, fruits, healthy fats, and whole grains can help manage inflammation.

People battling chronic health complications 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 before you. Print this anti-inflammatory diet food list below or save it as a PDF.

See Also

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