Ultimate Guide to An Anti-Inflammatory Diet +Free Printable

We’ve probably all heard that inflammation is bad for us. In a previous post, I talked about how acute inflammation (short-term inflammation) isn’t all bad. In fact, we need it for our bodies to function well. Problems occur, however, when inflammation lasts for too long or is too widespread throughout our bodies. This is called chronic inflammation and is the kind of inflammation we want to prevent. Luckily there are a variety of steps we can take to reduce inflammation in our bodies. One of the best ways we can do so is to follow an anti-inflammatory diet.

In this post, I’ll talk about the problems with chronic inflammation and how we can use our diet to reduce inflammation in our body. At the end, I provide a free, printable food list for an anti-inflammatory diet. You can print it out and use it next time you’re planning a trip to the grocery store!

The Problems with Chronic Inflammation

We experience inflammation when we get injured or sick. Specifically, our body produces an immune response where it rallies its defenses to protect us from foreign invaders like bacteria and infections. It also works rapidly to clear out damaged tissues and replace it with new, healthy tissue. 

The problem is that sometimes that inflammation process can get over-zealous or become too prolonged, resulting in all sorts of negative effects. For example, autoimmune diseases like rheumatoid arthritis and lupus occur when our immune system thinks there’s a threat but there isn’t one. Similarly, when our bodies or minds become stressed from things like over-work or over-exercise, our bodies think we’re under attack. Chronic conditions like Alzheimer’s disease, heart disease, certain types of cancer, Type 2 diabetes, and more can also be both the cause and effect of chronic inflammation. 

When we experience chronic inflammation, inflammation levels increase and our body can end up destroying healthy cells thinking that they’re diseased. Other symptoms of inflammation include swollen joints, high blood pressure, rashes, headaches, fatigue, and more. Chronic inflammation also puts a lot of strain on our immune system and body which also means that we are at an increased risk of getting sick regularly.

Consequently, we want to avoid chronic inflammation and lower our risk of chronic diseases to the extent possible. Luckily, there are a number of lifestyle factors that play a significant role in reducing our risk of inflammatory conditions. One of the biggest one’s is our diet.

What Is Included in an Anti-Inflammatory Diet?

An anti-inflammatory diet doesn’t have to be overly restrictive. The good news is that there are tons of delicious whole foods that have anti-inflammatory properties. Indeed, the Mediterranean diet is known for its incredible health benefits, including its anti-inflammatory properties. It’s also know for being delicious. You’ll see a lot of foods included in a traditional Mediterranean diet in the anti-inflammatory food list below, from olive oil to fish to fresh vegetables.

Plus, as with anything, balance is key. While it may be helpful to make anti-inflammatory foods a mainstay of your diet, you will not get derailed if you eat dessert sometimes, have a burger and fries, or otherwise treat yourself. If you aim to have an overall healthy diet and keep, say, 90% of your diet reasonably healthy, the other 10% has a very low chance of messing up your health goals.

The Best Fruits and Vegetables for Reducing Inflammation

So what should you include in an anti-inflammatory diet? It may not shock you to know that fruits and vegetables are at the top of the list. Anti-inflammatory foods contain lots of vitamins, minerals, and/or other nutrients that help our body’s functioning.

In particular, you want to focus on foods that have antioxidants. Antioxidants neutralize free radicals in our body, which are produced just by living our lives and by exposure to pollutants and toxins. Free radicals can cause damage to our cells and lead to accelerated aging and illnesses, including cancer. Vitamin C is one powerful antioxidant that can fight against free radicals. Beta Carotene, found in many orange fruits and vegetables, is also a key antioxidant.

The specific foods below are full of antioxidants. Plus, they have fiber that can improve gut health and support the good bacteria in our body that fight invaders. Fiber also helps keep us full and so reduces unhealthy weight gain. Incorporating these foods into your eating plan is a great way of getting a lot of nutritional bang for your buck.

In particular, you may want to incorporate the following foods into your diet:

• Leafy greens (spinach, kale, collard greens, etc.)
• Sweet potatoes
• Cruciferous vegetables (brussels sprouts, broccoli, cauliflower, etc.)
• Citrus fruits (oranges, grapefruits, etc.)
• Berries

An important meal-prep tip is to include raw fruits and veggies in your diet. Vitamin C is water soluble, meaning it dissolves in water. It can also break down in high temps. So try to balance raw and cooked fruits and veggies in your diet.

Protein and Fat Options for an Anti-Inflammatory Diet

I don’t know about you, but I’d be pretty sad if most of my diet was just fruits and vegetables. Luckily, there are lots of delicious healthy foods outside of the plant kingdom that have anti-inflammatory effects. If you’re looking for protein and fat sources that are anti-inflammatory, you want to focus on a few things. First, look for foods with omega-3 fatty acids. Some studies have shown that these fatty acids reduce inflammation in our bodies. They also help protect the membranes or protective layers around our cells, which may be part of the reason for their anti-inflammatory effect.

Monounsaturated fats may also help decrease inflammation. Plus, these kinds of fats and omega-3 fatty acids help promote fullness and so lead to a healthy weight.

Finally, protein and fat sources with probiotics help support our gut health. Probiotics are the good bacteria in our bodies that fight off invaders. We can find them in many fermented foods, including yogurt. The foods below are good sources of omega-3 fatty acids, monounsaturated fats, and/or probiotics.

• Fatty fish (salmon, tuna, sardines, etc.)
• Olive oil
• Avocados
• Nuts (walnuts, almonds, pistachios, etc.)
• Seeds (sunflower and pumpkin seeds)
• Eggs
• Yogurt

Anti-Inflammatory Whole Grains

When it comes to grains, fiber is the key anti-inflammatory nutrient you want to look for. Fiber helps us feel full, which can correspond to a healthy weight. Plus, the good bacteria in our body eat the fiber we consume. The foods below are great sources of fiber and don’t have the level of processing of many other kinds of grains.

However, if you have Celiac’s or gluten intolerance, note that not all of the foods below are gluten free. Consequently, consuming those grains will cause inflammation for those with an intolerance.

• Brown rice (GF)
• Oats (can be GF)
• Sorghum (GF)
• Buckwheat (GF)
• Spelt (not GF)
• Barley (not GF)
• Amaranth (GF)
• Whole Wheat (not GF)
• Rye (not GF)

Other Anti-Inflammatory Diet Foods

There are a few more anti-inflammatory foods that you might be excited to hear you can add to your diet. These foods have what are called polyphenols. Polyphenols are found in plants and protect them from radiation and disease. Similarly, when we eat polyphenols in our diet, they can protect us from radiation and disease. Examples of foods with polyphenols are dark chocolate, red wine, and coffee! So a pretty exciting list of delicious foods!

And, of course, it’s always important to stay hydrated. The recommended daily allotment of water is probably not what you think. In fact, the Mayo Clinic recommends 11.5 cups a day for women and 15.5 cups a day for men! You can, however, count water in your food and other fluids like milk, juice, tea, and even coffee. However, make sure you’re focusing on water for your fluid intake.

Foods That Can Increase Inflammation

Just as there are foods that help protect us against inflammation, there are foods that can lead to more inflammation in our bodies. These are often ultra-processed foods like white flour, white rice, or packaged snacks. They also often contain unhealthy fats like trans fats or saturated fats that clog our arteries. Or they may be cooked in a way that leads to high amounts of unhealthy fats (i.e. frying). Additionally, foods high in sugar can promote inflammation by making your blood sugars spike. To reduce inflammation, focus on limiting the following foods:

• Red meat
• Processed meat (bologna, deli ham, etc.)
• Processed grains (white bread, white rice, etc.)
• Fried foods
• Foods high in sugar (candy, soda, juice, etc.)
• Trans fats (found in things like nondairy creamer, packaged snacks, packaged dough, etc.)

Other Anti-Inflammatory Lifestyle Changes

In addition to maintaining an anti-inflammatory diet, there are a number of other healthy lifestyle tips you can follow for better health and reduced inflammation. For example, getting in 150 minutes of moderate physical activity per week can help reduce inflammation long term. Likewise, getting 8-9 hours of sleep per night is immensely helpful for our bodies. Finally, maintaining close social relationships with friends and/or family members is key for health and longevity. By reducing stress, these relationships can, in turn, reduce inflammation in our bodies.

Free Anti-Inflammatory Foods List PDF

I know that was a lot to keep track of. Fortunately, I’ve created a free printable list of anti-inflammatory foods so you don’t have to memorize the foods listed above. You can download the inflammatory food list PDF and print it out at home or at your local library or print shop. Having a physical reminder is one of the most powerful tools to help you keep on track with your anti inflammatory diet goals. Plus, you can bring this anti inflammatory diet food list with you the next time you’re headed to the store.

Final Thoughts

Maintaining an anti-inflammatory diet is so powerful for your long-term health outcomes. Aside from their anti-inflammation properties, the foods included on this printable anti-inflammatory foods list also have tons of other health benefits. Many of them are full of vitamins, minerals, fiber, protein, and healthy fats that can combat illness, support our key bodily processes, and help us maintain a healthy weight.

Of course, if you have any health concerns, speak to a healthcare provider for medical advice. Additionally, remember that I am not a nutritionist or doctor. This information is solely provided for entertainment and informational purposes. Before making any changes to your health routine or diet, speak to a professional.

I hope you enjoyed this post! If you did, please consider liking, subscribing, or sharing with others. It’s always a big help! Last, if you’re interested in related content, check out my posts on pairing nutrients for maximum nutritional benefit, the best foods for promoting hormone balance, the value of collagen vs. protein powder vs. pre-workout, and the truth behind a lectin free diet.