Printable List of Anti-inflammatory Foods (chart) and Inflammatory Foods to Avoid

Looking a for a free printable list of anti-inflammatory and inflammatory foods? I got your back.

Ohhhhh inflammation. We can’t live without it, but we can’t live with too much of it. Even inflammation follows the natural laws of life. Geez…..

All corny jokes aside, inflammation is not necessarily a bad thing. We actually need inflammation to survive, but when inflammation gets out of control and works against our body, we need to understand how to manage it. 

If you’re here, I’m guessing you are looking for ways to prevent or fight inflammation. Or maybe your doctor told you to follow an anti-inflammatory diet, and you want to learn more about an anti-inflammatory lifestyle. 

But in case you stumbled upon this article without knowing too much about inflammation, I’ll give a brief preschool overview of what this little sucker inflammation is and why you want to consider an anti-inflammatory diet as a lifestyle, or at least the majority of the way you eat. 

Otherwise, you can skip to the bottom for the most complete list of anti-inflammatory and pro-inflammatory foods. 

So…

What is inflammation exactly?

If inflammation can talk, it would say, “Hey, I don’t like what’s entering my body; guard!!”

Inflammation is your immune system’s response signal. And the immune system is your body’s defense system to protect you from foreign invaders such as germs, toxins, viruses, injuries, etc. 

Your immune system lives throughout the body and is composed of organs, cells, and chemicals. Some parts (not all) of the immune system are:

• lymphatic system
• white blood cells 
• spleen 
• bone marrow

When your immune system senses a foreign invader, it signals your body to protect the particular area. The part of the body that is hurt becomes inflamed, red, and irritated. Which we’ve all experienced. 

Inflammation is a good thing because it signifies that your body is beginning the healing and repair process. 

But not all inflammation is created equal; inflammation becomes problematic when it’s chronic. 

To understand this, we have to understand the two types of inflammation: chronic inflammation and acute inflammation. 

The difference between acute and chronic inflammation

1. Acute inflammation is short-lived and necessary, as mentioned above. Things like a sprained ankle, a paper cut, a night of drinking, or even after exercise will result in inflammation. 
2. Chronic inflammation is long, slow, and silent. It can last for years without one knowing sometimes. Long-term pollutants, alcohol abuse, chronic stress, and smoking can all lead to chronic inflammation. And in some diseases, the immune system starts attacking its own body.

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Some chronic diseases that have been linked to chronic inflammation 

• Diabetes
• Obesity 
• Alzheimer
• Joint Diseases
• Digestive disorders
• Autoimmune Diseases

So how does food play a role….

Why do some foods cause inflammation and some don’t?

What is actually happening in the body?

All foods react differently in the body. 

Our gut microbiome, considered a supporting organ, consists of trillions of microbes. The most common microbes—a.k.a. gut bugs—are bacteria, viruses, and fungi. 

The microbiome has a combination of good bacteria and bad bacteria, which aid your immune system and digestion process. Some foods feed the good bacteria in your gut, and some foods feed the bad bacteria. The key to good gut health is to have a balance between the two. 

UChicago Medicine explains gut dysbiosis (a gut bacterial imbalance) when one over-consumes certain types of food, namely processed foods. 

“All processed foods can cause inflammation. They can alter the bacteria that live in our gut, and that alteration has the ability to interact with our immune system and eventually trigger it in a way that leads to chronic inflammation.”

Signs of Inflammation

• stiff joints
• insulin resistance
• fatigue
• bodily pain
• muscle soreness
• puffy face

What is the fastest way to reduce inflammation?

1. Limit inflammatory foods
2. Eat more anti-inflammatory foods
3. Manage stress
4. Cut back on alcohol and caffeine
5. Sleep
6. Manage blood sugar

What is the easiest anti-inflammatory diet?

The two diets recognized as the closest to an anti-inflammatory diet lifestyle are The Mediterranean Diet and Okinawan Diet. Both Mediterraneans and Okinawans recommend incorporating daily physical practice as a part of a holistic, healthy lifestyle.

The Mediterranean Diet promotes healthy whole foods: whole grains, fruits, vegetables, lean proteins, healthy fats, herbs, and spices.

According to Blue Zones, Okinawa, an island south of Japan, is one of the five major cities with the longest lifespan. An Okinawan woman is said to enjoy an average lifespan of about 100.

Okinawans concentrate primarily on vegetables and complex carbohydrates such as sweet potato, purple potato, whole grains, and legumes. They consume small amounts of protein, mainly fish and occasionally pork. Rice, soy products, and seaweed are other main staples of their diet.

Yum. Can I have some sake with that, please?

What are the worst foods for inflammation?

• Soybean oil or overly processed oils 
• Sugar
• Trans fat
• Heavily processed foods
• Nightshades (There are mixed reviews on this one)
• Dairy (for some people)
• Genetically modified foods (GMO’s)
• Gluten (for some people)

What are the best foods for inflammation? 

Here is a complete list of anti-inflammatory foods grocery list guide next time you go shopping and are looking for foods that fight inflammation.

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Complete Printable List of Anti-Inflammatory and Inflammatory Foods

List of anti-inflammatory vegetables

• Artichoke
• Arugula
• Asparagus
• Bamboo shoots
• Beets
• Bell peppers
• Bok choy
• Broccoli
• Broccoli sprouts
• Brussel sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Cucumber
• Fennell
• Garlic
• Green beans
• Hearts of palm
• Japanese potato
• Japanese pumpkin
• Jicama
• Kale
• Kelp
• Leeks
• Lettuce varieties
• Mushrooms
• Okra
• Olives
• Onion family
• Peas
• Peppers
• Potatoes
• Pumpkin
• Radishes
• Ramp
• Red onion
• Rhubarb
• Shallot
• Spinach
• Spring onions
• Squash
• Sweet potatoes
• Swiss Chard
• Tomatoes
• Turnip greens
• Yam
• Yams
• Zucchini

List of anti-inflammatory fruits

• Acai
• Acai berries
• Acerola cherries
• Apples
• Apricot
• Avocados
• Black currants
• Blueberries
• Cantaloup
• Cherries
• Clementine
• Cranberries
• Dragonfruit
• Grapefruit
• Grapes
• Guavas
• Honeydew
• Kiwi
• Kumquat
• Lemon
• Lemons
• Limes
• Mulberries
• Mangos
• Orange
• Oranges
• Papaya
• Peaches
• Pear
• Pineapples
• Plum
• Pomegranate
• Raspberries
• Rhubarb
• Starfruit
• Strawberries
• Watermelon

List of anti-inflammatory grains

• Quinoa
• Steel-cut oats
• Barley
• Buckwheat
• Rye
• Brown rice
• Quinoa
• Wild rice
• Black rice
• Bulgar
• Corn

List of anti-inflammatory legumes

• Garbanzo beans (chickpeas)
• Lentils 
• Dried beans (any type)
• Peas
• Green beans
• Edamame

List of anti-inflammatory protein (meat/eggs/soy products)

• Organic tofu
• Tempeh
• Duck
• Goose
• Grass-fed beef 
• Elk
• Bison
• Deer
• Eggs (veggie fed, free-range, omega 3, organic)
• Turkey
• Quail
• Free-range Organic chicken 

List of anti-inflammatory seafood

• Anchovies
• Clams
• Cod
• Crab
• Grouper
• Halibut
• Herring
• Lobster
• Mussels
• North Atlantic mackerel
• Oysters
• Sablefish
• Salmon (choose wild, when possible)
• Sardines
• Shrimp
• Snapper fish
• Striped bass
• Trout 
• Tuna 
• Whitefish

List of anti-inflammatory fats and oils

• Extra virgin olive oil
• Coconut oil
• Organic grass-fed butter
• Almond oil
• Avocado oil
• Sesame seed oil
• Walnut oil
• Flaxseed oil
• Ghee

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List of anti-inflammatory spices and herbs

List of anti-inflammatory nuts and seeds

• Almonds
• Brazil nuts
• Cashews
• Flax seeds
• Hazelnuts
• Macadamia
• Pecans
• Pistachios
• Sesame seeds
• Sunflower seeds
• Walnuts

Closing Thoughts on Inflammation and an Anti-Inflammatory Diet 

It’s safe to say that our health will benefit from limiting inflammatory foods and substances and increasing anti-inflammatory foods in our diet. So can we live in a world without processed foods, fried foods, and sugar? It’s highly unrealistic for most people, including myself, because I love me a french fry! 

This article intends not to demonize inflammatory foods but to help you fight inflammation if needed and make changes towards eating more whole foods. But with anything, find the lifestyle balance that works for you. 

When embarking on any new lifestyle, always consult your doctor for your individual needs and consider your specific food sensitivities and allergies. I hope this article was helpful! Please sign up to get the free printable list of anti-inflammatory foods pdf sent to your inbox!