Anti Inflammatory Diet: 50 Foods to Eat & Avoid

An anti inflammatory diet is a way of eating that focuses on reducing inflammation in the body. Chronic inflammation is linked to various health conditions, including heart disease, diabetes, arthritis, and other inflammatory disorders.

While diet alone may not completely eliminate inflammation, adopting an anti-inflammatory eating pattern may help manage and reduce inflammation.

Benefits

Anti inflammatory diet offers various benefits like:

1. Reduced Inflammation:

Adopting an anti-inflammatory diet can help mitigate chronic inflammation, a contributing factor to various health issues such as cardiovascular diseases, arthritis, and autoimmune disorders.

2. Improved Heart Health:

Many components of an anti-inflammatory diet, including omega-3 fatty acids found in fatty fish, can positively impact heart health by reducing inflammation, lowering blood pressure, and improving lipid profiles.

3. Weight Management:

A focus on whole, nutrient-dense foods in an anti-inflammatory diet can support weight management by promoting satiety and reducing the consumption of processed, calorie-dense foods.

4. Balanced Blood Sugar Levels:

Emphasizing complex carbohydrates, fiber-rich foods, and minimizing refined sugars can help stabilize blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.

5. Joint Health:

For individuals with inflammatory joint conditions like arthritis, an anti-inflammatory diet may alleviate symptoms and improve joint function by reducing inflammation in the body.

6. Gut Health:

The inclusion of fiber-rich foods, probiotics, and prebiotics in an anti-inflammatory diet can positively influence gut health, promoting a balanced microbiome and reducing the risk of gastrointestinal issues.

7. Enhanced Cognitive Function:

Some components of an anti-inflammatory diet, such as omega-3 fatty acids and antioxidants, may support cognitive function and reduce the risk of neurodegenerative diseases.

8. Improved Immune Function:

Nutrient-rich foods in an anti-inflammatory diet, including fruits and vegetables, can enhance immune function, helping the body defend against infections and illnesses.

9. Better Skin Health:

Anti-inflammatory foods provide essential nutrients and antioxidants that may contribute to healthier skin by reducing inflammation and promoting collagen production.

10. Reduced Risk of Chronic Diseases:

Following an anti-inflammatory diet has been associated with a decreased risk of various chronic diseases, including certain cancers, due to its potential to modulate inflammation and support overall health.

Anti Inflammatory Diet Foods

An anti-inflammatory diet emphasizes whole, nutrient-dense foods that have been shown to reduce inflammation in the body.

Here is a list of foods that are commonly included in an anti-inflammatory diet:

Fruits and vegetables:

Rich in antioxidants and fiber, these colorful powerhouses fight inflammation with their vitamins, minerals, and unique compounds. Think berries, leafy greens, bell peppers, tomatoes, and broccoli.

Fatty fish:

Salmon, sardines, mackerel, and tuna are loaded with omega-3 fatty acids, potent inflammation tamers.

Healthy fats:

Olive oil, nuts, seeds, and avocados provide essential fats and anti-inflammatory benefits.

Fiber-rich foods:

Whole grains, legumes, and fruits like apples keep your gut microbiome happy, which plays a crucial role in regulating inflammation.

Spices and herbs:

Turmeric, ginger, garlic, and cinnamon are packed with anti-inflammatory properties and add flavor without sodium.

Fruits:

1. Berries (blueberries, strawberries, raspberries)
2. Cherries
3. Pineapple
4. Papaya
5. Watermelon
6. Avocado

Vegetables:

1. Leafy greens (spinach, kale, Swiss chard)
2. Broccoli
3. Cauliflower
4. Brussels sprouts
5. Sweet potatoes
6. Bell peppers
7. Tomatoes

Fatty Fish:

1. Salmon
2. Mackerel
3. Sardines
4. Trout
5. Herring

Nuts and Seeds:

1. Almonds
2. Walnuts
3. Flaxseeds
4. Chia seeds
5. Pumpkin seeds

Whole Grains:

1. Quinoa
2. Brown rice
3. Oats
4. Barley
5. Whole wheat

Legumes:

1. Lentils
2. Chickpeas
3. Black beans
4. Kidney beans

Healthy Fats:

1. Olive oil
2. Avocado oil
3. Nuts and nut butters
4. Seeds and seed oils

Herbs and Spices:

1. Turmeric
2. Ginger
3. Garlic
4. Cinnamon
5. Rosemary
6. Basil

Dairy Alternatives:

1. Almond milk
2. Coconut milk
3. Soy milk

Lean Proteins:

1. Skinless poultry (chicken, turkey)
2. Lean cuts of beef or pork
3. Tofu
4. Tempeh

Beverages:

1. Green tea
2. Herbal teas (ginger, chamomile)
3. Water with lemon

Probiotic Foods:

1. Yogurt (preferably low-fat or Greek yogurt)
2. Kefir
3. Fermented vegetables (kimchi, sauerkraut)

Dark Chocolate (in moderation):

Dark chocolate with at least 70% cocoa content

Foods to avoid

To reduce inflammation and promote an anti-inflammatory environment in the body, it’s advisable to limit or avoid certain foods that are known to contribute to inflammation.

Here is a list of foods to consider minimizing or avoiding in an anti-inflammatory diet:

• Processed foods
• Red meat
• Sugary drinks and refined carbohydrates
• Excessive alcohol

1. Processed Foods:

Often high in unhealthy fats, refined carbohydrates, and added sugars, these can trigger inflammation.

2. Refined Sugars and Sweeteners:

These can spike blood sugar, leading to inflammation.

• Sugary beverages
• Candy
• Pastries
• High-fructose corn syrup

3. Trans Fats and Hydrogenated Oils:

• Margarine
• Processed snacks (chips, crackers)
• Fried foods

4. Processed Meats:

While not entirely off-limits, opt for lean cuts and limit frequency compared to fish or plant-based proteins.

• Sausages
• Hot dogs
• Bacon
• Deli meats with additives

5. Excessive Red Meat:

Limit intake of red meat, especially processed and unprocessed red meat with high saturated fat content.

6. Dairy Products (for some individuals):

Some people may find that certain dairy products contribute to inflammation. Consider dairy alternatives if needed.

7. Gluten-Containing Foods (for some individuals):

• Wheat
• Barley
• Rye

Some people with gluten sensitivity or celiac disease may benefit from avoiding gluten-containing foods.

8. Nightshade Vegetables (for some individuals):

• Tomatoes
• Eggplants
• Bell peppers
• Potatoes

Some people with specific inflammatory conditions may find relief by limiting nightshade vegetables.

9. Alcohol:

Excessive alcohol consumption can contribute to inflammation. Moderate or eliminate alcohol intake based on individual health considerations.

10. Highly Processed Cooking Oils:

Vegetable oils high in omega-6 fatty acids, such as corn oil and soybean oil.

11. Artificial Additives:

Artificial sweeteners
Artificial colors
Artificial preservatives

12. Highly Processed Snack Foods:

Packaged snacks with high salt content and unhealthy fats.

13. Highly Salted Foods:

Foods high in sodium, which can contribute to water retention and inflammation.

14. Fried Foods:

Fried foods cooked in unhealthy oils.

 

Anti inflammatory diet Guidelines

Following are the guidelines for an anti inflammatory diet.

Fruits and Vegetables:

Aim for a variety of colorful fruits and vegetables, as they are rich in antioxidants and phytochemicals that help combat inflammation.

Fatty Fish:

Include fatty fish like salmon, mackerel, and sardines, which are high in omega-3 fatty acids. Omega-3s have anti-inflammatory properties.

Whole Grains:

Choose whole grains like brown rice, quinoa, and oats over refined grains. Whole grains provide fiber and essential nutrients.

Nuts and Seeds:

Include nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds. They are good sources of healthy fats and antioxidants.

Healthy Fats:

Use healthy fats, such as olive oil, avocado, and nuts, which contain monounsaturated fats and have anti-inflammatory effects.

Herbs and Spices:

Incorporate herbs and spices like turmeric, ginger, garlic, and cinnamon. These contain compounds with anti-inflammatory properties.

Lean Proteins:

Choose lean protein sources like poultry, fish, beans, and legumes. Limit red and processed meats, as they may contribute to inflammation.

Dairy Alternatives:

Consider dairy alternatives like almond milk or coconut milk if you have issues with dairy. Some people find that dairy can contribute to inflammation.

Avoid Sugary Foods and Beverages:

Minimize the intake of sugary foods, beverages, and refined carbohydrates, as they can contribute to inflammation.

Limit Processed Foods:

Reduce the consumption of processed and packaged foods, as they often contain unhealthy fats, sugars, and additives that may promote inflammation.

Hydration:

Stay well-hydrated by drinking plenty of water. Hydration is important for overall health and can help reduce inflammation.

Anti Inflammatory Diet Action Plan

Following is the Anti Inflammatory Diet Action plan:

Educate Yourself:

Research and understand the principles of an anti-inflammatory diet.

Familiarize yourself with foods that promote or reduce inflammation.

Assess Current Diet:

Keep a food journal for a week to identify patterns in your current diet.

Note foods that may contribute to inflammation.

Consult a Professional:

If possible, consult with a registered dietitian or healthcare professional to discuss your specific health concerns and get personalized advice.

Plan Balanced Meals:

Develop a weekly meal plan that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.

Grocery Shopping:

Create a shopping list based on your meal plan. Prioritize fresh, whole foods and avoid processed items with additives.

Prepare Anti-Inflammatory Recipes:

Collect and try out recipes that incorporate anti-inflammatory ingredients and spices.

Experiment with cooking methods that preserve nutrients.

Hydration:

Increase water intake throughout the day.

Consider herbal teas, which may have anti-inflammatory properties.

Gradual Changes:

Implement dietary changes gradually to allow for easier adjustment.

For example, replace one unhealthy snack with a nutritious option each week.

Monitor and Adjust:

Keep a food diary to track your meals and note any changes in how you feel.

Adjust your diet based on your body’s response.

Incorporate Omega-3 Fatty Acids:

Include fatty fish, flaxseeds, chia seeds, or walnuts in your diet to boost omega-3 fatty acids, known for their anti-inflammatory effects.

Limit Sugar and Processed Foods:

Reduce the intake of sugary snacks, desserts, and processed foods.

Opt for natural sweeteners and whole foods instead.

Regular Check-ins:

Schedule regular check-ins with yourself to assess progress and make adjustments as needed.

Conclusion

To sum it up, an anti-inflammatory diet can be really good for your health. It focuses on eating whole and nutritious foods that can help reduce inflammation in your body, which is linked to various health issues.

By including foods like fruits, veggies, fatty fish, nuts, and whole grains, you may experience benefits like improved heart health, better weight management, and balanced blood sugar levels.

Medically Reviewed by Dr. Ramesh Gaddam, MD

General Physician, Diabetologist, and Critical Care Specialist.