Anti-Inflammatory Foods List (Free PDF Download)

If you were told to follow an anti-inflammatory diet, you’ll want to get this Anti-Inflammatory Foods List PDF hung up on your fridge stat!

It seems like everyone is talking about an anti-inflammatory diet lately. But what exactly are anti-inflammatory foods? And should you include them in your diet? 

If you’re new here, hi! I’m Alyssa, a registered dietitian who specializes in PCOS and women’s health.

This blog post will discuss what inflammation is, who should follow an anti-inflammatory diet, and I’ll also provide you with a free anti-inflammatory foods list PDF that you can download. 

What Is Inflammation? 

To determine if eating an anti-inflammatory diet is a good idea, we should probably discuss what inflammation is. 

There are two types of inflammation: acute inflammation and chronic inflammation. 

Acute Inflammation

Acute inflammation is a necessary function for our body’s survival. It happens as a reaction to an injury within the body, such as a bee sting or a cut on your finger. 

When this happens, your immune system kicks into gear and your body sends inflammatory cells to fight foreign invaders and initiate the healing process. This type of inflammatory response resolves as the injury heals and your body will ultimately go back to a non-inflamed state.

Chronic Inflammation

On the other hand, chronic inflammation is when the body continues to be in this heightened state even when there is no injury or external danger. 

Chronic inflammation has been identified in a lot of chronic conditions such as polycystic ovary syndrome (PCOS), obesity, insulin resistance, type 2 diabetes, non-alcoholic fatty liver disease, high blood pressure, Alzheimer’s disease, and heart disease to name a few (1, 2). 

Signs of Chronic Inflammation: 

• Joint pain or diagnosed arthritis
• Skin conditions such as acne, eczema, dermatitis, psoriasis, rosacea, or keratosis pilaris
• Migraines or frequent headaches
• Asthma
• Insulin resistance
• Chronic fatigue
• Digestive issues such as gas, bloating, diarrhea, constipation, heartburn, or a history of SIBO (small intestinal bacterial overgrowth)
• Autoimmune diseases such as rheumatoid arthritis or Crohn’s disease

So now that we’ve established what inflammation is and what the symptoms of inflammation are, you may be wondering how you can fight inflammation. 

The good news is that a healthy diet and lifestyle changes can play a significant role in lowering levels of inflammation.

Let’s talk about who could benefit from an anti-inflammatory diet. 

Who Should Eat Anti-Inflammatory Foods? 

If you’re wondering if you should actually be eating anti-inflammatory foods, the answer is probably yes. For the most part, just about everyone can benefit from including more anti-inflammatory foods. 

For those who have any sort of inflammatory condition, such as arthritis, inflammatory bowel disease, heart disease, asthma, or even depression, including anti-inflammatory foods will definitely be a good thing. 

If you have PCOS, including anti-inflammatory foods is especially important since PCOS is known to include low grade chronic inflammation.  

Even if you do not currently have any sort of inflammatory condition, a diet rich in anti-inflammatory foods may reduce your risk of developing a chronic disease such as type 2 diabetes or cardiovascular disease in the future. 

What Is An Anti Inflammatory Diet? 

There isn’t a clear definition of what an anti-inflammatory diet is and what it’s not. There is a general consensus that it should include healthy foods that have anti-inflammatory properties such as fruits, vegetables, whole grains, beans, legumes, and good sources of healthy fats such as nuts, seeds, fatty fish, and olive oil. 

The Mediterranean diet and the DASH diet are two popular diets that do a good job of including plenty of these anti-inflammatory foods. 

In general, whole foods or unprocessed foods are typically the most anti-inflammatory food choices. These foods usually contain more health benefits and have a higher amount of antioxidants. 

Antioxidants are molecules that reduce harmful free radicals, which are compounds that can contribute to oxidative stress and inflammation. Some examples of nutrients that are also antioxidants are vitamin C, vitamin E, copper, selenium, zinc and omega 3 fatty acids (3).

Anti-Inflammatory Foods List

All fruits, vegetables, nuts, seeds, beans, legumes, fatty fish, seafood, and most oils will have some anti-inflammatory properties. However, specific foods in each of these categories, which are marked below, will have higher levels of antioxidants per serving.

Click here for a downloadable PDF of your anti inflammatory food list.

Keep in mind that this is a pretty comprehensive list, however, it’s not an exhaustive list. The following food groups contain anti-inflammatory properties. 

• Fruits contain fiber and antioxidants such as polyphenols, vitamin C, and lycopene that lower inflammation.

• Vegetables contain fiber, phytonutrients and antioxidants such as beta carotene, lycopene, vitamin C, and vitamin E – all of which can reduce inflammation.

• Nuts, seeds, and certain oils contain healthy fats such as monounsaturated fats and sometimes omega 3 fatty acids that are known for their anti-inflammatory properties.

• Fatty fish is another anti-inflammatory food that’s rich in protein and omega 3 fatty acids, particularly DHA and EPA. 

• Beans and legumes are plant based protein sources that are rich in anti-inflammatory compounds such as polyphenols.

Let’s do a more in-depth dive into which specific foods in the different food groups are particularly potent for lowering inflammation.

Fruits

Vegetables

Nuts & Seeds

Fatty Fish & Seafood

Beans & Legumes

Oils 

• Avocado oil
• Extra virgin olive oil

Drinks

Spices

Miscellaneous

• Dark chocolate

Get your copy of this anti-inflammatory foods list PDF here and bring it to the grocery store with you!

How To Include Anti-Inflammatory Foods Into Your Diet

There’s lots of ways to include these anti-inflammatory foods into your diet! Here’s a few of my favorite ways to get more antioxidants and anti-inflammatory foods into your daily routine. 

• Add fresh or frozen berries to smoothies, oatmeal, or Greek yogurt

• Swap refined grains for whole grains like whole grain bread, brown rice, quinoa, oats, or chickpea pasta 

• Sprinkle chia seeds, flaxseeds, hemp hearts, or pumpkin seeds onto smoothies, oatmeal, yogurt, cottage cheese, or sprinkled on toast

• Add nuts to your oatmeal, yogurt, cottage cheese, or just have a handful as part of a healthy snack

• Substitute avocado or nut butter, like peanut butter, on toast in place of butter

• Add frozen cauliflower rice or baby spinach to smoothies

• Get an extra serving of anti-inflammatory veggies in at breakfast with this sweet potato hash

• Add veggies like peppers, onions, kale, or spinach to your morning omelet or scrambled eggs

• Include a plant-based protein source at one dinner each week 

• Prioritize fatty fish twice per week – have salmon for dinner or add a salmon packet to a salad lunch

• Add beans or lentils to your taco meat, chili, or soups

• Snack on edamame with everything but the bagel seasoning

• Make bone broth hot chocolate when the weather cools down

• Add cinnamon to smoothies, coffee, yogurt, oatmeal, sweet potatoes, butternut squash, apples, or anywhere else it makes sense

As you can see, there are several ways that you can add anti-inflammatory foods to your meals. I’d recommend always considering what you can add to the meals you’re already eating. 

Which Foods Cause Inflammation?

We know that certain foods can help to lower inflammation. We also know that certain foods can actually promote inflammation in our bodies. 

It’s very important to note that eating any of these foods on occasion is not going to immediately cause your body to be inflamed. There isn’t one particular food that will make you healthy, just like one particular food will not make you unhealthy. Your overall diet pattern is what’s most important. 

That said, research has shown that certain foods, when eaten in large amounts frequently, can contribute to inflammation. 

Inflammatory Foods List to Avoid: 

• Ultra-processed foods – canned soup, frozen dinners, pies, pizza, cake, french fries, fast food

• Processed meats – such as sausage, bacon, salami, bologna

• Added sugars – such as candy, ice cream, cookies, pastries, sugary drinks such as soda or other sweetened beverages 

• Refined grains – such as white bread, white rice, white pasta

• Saturated & trans fats – such as butter, lard, coconut oil, and fatty, red meat

• Excessive alcohol consumption

Anti-Inflammatory Meal Plan:

If you’re wondering how to put this all into play, here’s an example! This is a one day anti-inflammatory diet plan. 

Breakfast – Overnight Oats

Lunch – Fall Kale Salad with a protein source such as salmon 

Dinner – Sheet Pan Cashew Chicken

Snacks – Apples with PB Yogurt Dip, roasted chickpeas, chia pudding, trail mix, or veggies with hummus

For more anti-inflammatory meal plans, be sure to also check out the 7 day PCOS Diet Plan. This meal plan does cater towards those with the hormonal disorder PCOS, however, all meals are anti-inflammatory and designed to balance your blood sugars, which can also help lower inflammation.

Key Takeaways

A diet rich in anti-inflammatory foods is beneficial for everyone and can improve your overall health. It may be especially beneficial for those who have inflammatory conditions such as PCOS, arthritis, asthma, cardiovascular disease, type 2 diabetes, inflammatory bowel disease, Alzheimer’s dementia, or depression. 

Some foods, when eaten in high amounts, may have inflammatory effects on us. Some of these foods include ultra-processed foods, processed meats, refined grains, added sugars, and saturated fats. Therefore, these types of foods should be limited or avoided when following an anti-inflammatory diet. 

Anti inflammatory foods include a wide variety of fruits, vegetables, whole grains, fatty fish, nuts, seeds, legumes, spices, and oils. If you haven’t already, be sure to get your anti inflammatory foods list PDF here. 

More Anti-Inflammatory Meal Ideas To Try:

Detox Island Green Smoothie

Easy + Healthy Taco Salad

Peanut Butter Banana Oat Baked Cups

Peanut Paradise Tropical Smoothie (Healthy Copycat)

Disclaimer: This information is for educational purposes only and not intended to replace medical advice. Always consult with your own registered dietitian or healthcare provider for personalized diet advice.