anti-inflammatory diet food list

Making dietary changes to reduce inflammation is on the rise. As more research has been conducted about inflammation, its links to diseases like cancer, metabolic syndrome, and arthritis have become more apparent. An anti-inflammatory diet (AID) is an eating plan that includes fruits, vegetables, nuts, seeds, and other nutrient-rich foods while avoiding foods that are highly processed or refined and foods high in saturated fat.

This approach to dietary wellness has become increasingly popular in recent years as a way to reduce inflammation and promote overall health and well-being. Although it’s not a one-size-fits-all solution for everyone struggling with excessive inflammation, the principles of AID can be helpful for reducing symptoms related to many illnesses or conditions.

Drawing on traditional medical wisdom and more recently available scientific information about nutrition, an anti-inflammatory diet seeks to provide beneficial nutrients while avoiding those that can aggravate inflammatory processes in the body.

This article will discuss what an AID consists of and provide tips on how individuals may incorporate these principles into their own culinary routine with the right anti-inflammatory diet grocery list.

Benefits of an Anti-Inflammatory Diet

The anti-inflammatory diet is based on the scientific fact that certain foods can produce chronic inflammation in the body, leading to a variety of illnesses, including cardiovascular disease, asthma, arthritis, and autoimmune diseases. Eating anti-inflammatory foods and avoiding pro-inflammatory foods can reduce chronic inflammation in your body and improve overall health and well-being.

There are many potential benefits of following an anti-inflammatory diet:

  • Eating an abundance of fruits and vegetables high in antioxidants will help the body fight off damaging free radicals that contribute to chronic inflammation.
  • Foods like fatty fish such as salmon and tuna are rich in omega-3 fatty acids, which have been shown to reduce inflammation.
  • Seasonings such as garlic, ginger, and cinnamon have natural anti-inflammatory properties, which can reduce strain on the digestive system.
  • Reducing sugar intake has also been linked to lower levels of impacts from chronic inflammation, as sugar can worsen it.

Overall following an anti-inflammatory diet can help to decrease pain related to joint diseases like arthritis while increasing energy levels throughout the day due to better nutrient utilization from all healthful foods consumed on this dietary plan.

Anti-inflammatory diet grocery list

Anti-inflammatory diet grocery list

An anti-inflammatory diet can help reduce inflammation in the body, which can lead to better health and improved well-being. Eating a diet that is full of nutritious foods can help your body fight inflammation.

This section will focus on the types of food that should be included in an anti-inflammatory diet. We’ll look at how these foods can reduce inflammation and what types of food should be avoided.

Fruits and vegetables

Fruits and vegetables are an important part of any anti-inflammatory diet. Eating a variety of all-natural, fresh fruits and vegetables, as close to their original form as possible, is the best way to ensure that you are getting a wide array of anti-inflammatory phytonutrients, vitamins, minerals, and other nutrients that can help reduce inflammation and allow your body to heal.

When buying fruits and vegetables, strive to buy organic if available. If organic is not available, look for locally grown food or those certified by the Environmental Working Group ( Examples of some naturally anti-inflammatory fruits and vegetables include (this list is not exhaustive):

  • Fruits: apples, blueberries, strawberries, raspberries, blackberries, oranges, and lemons
  • Vegetables: spinach, kale, broccoli, cauliflower, cabbage, and Brussels sprouts
  • Legumes: lentils beans (black beans included)
  • Whole grains: oats, quinoa, brown rice
  • Herbs and spices: turmeric, sage, ginger, garlic, cilantro, basil, rosemary, oregano pepper
  • Nuts/seeds: walnuts, almonds, chia seeds, flax seeds, sesame seeds, pumpkin seeds

Whole grains

Whole grains are an important part of an anti-inflammatory diet, as they are a source of dietary fiber, vitamins, minerals, and other phytonutrients. Examples include oats, quinoa, amaranth, barley, buckwheat, and brown or wild rice. Refined grains like white bread and white pasta may cause inflammation in some people, so they should be limited or avoided on this diet.

Those who prefer the convenience of ready-made foods, therefore, opt for whole grain products instead. Try to substitute some innovative recipes with these grains; for example, you can make pancakes with quinoa or buckwheat flakes instead of wheat flour. Or add some cooked quinoa to yogurt or salads to add texture and extra nutrition.

The key is to look for sources of dietary fiber, such as whole grain bread, pasta, and cereals that are low in added sugars and saturated fat content.

Healthy fats

Healthy fats are an important part of an anti-inflammatory diet and can help to reduce inflammation. Foods that contain healthy fats include:

  • Nuts and seeds such as walnuts, almonds, and chia.
  • Avocados.
  • Fatty fish such as salmon and sardines.
  • Extra virgin olive oil, coconut oil, and flaxseed oil.

It’s also important to get adequate amounts of omega-3 fatty acids, which can be found in fatty fish, flaxseed, chia, hempseed, walnuts, and pumpkin seeds.

It’s also a good idea to include plant-based proteins such as beans, lentils, tofu, or tempeh in your diet to reduce inflammation.

Lean proteins

Lean proteins are an important part of an anti-inflammatory diet. When choosing proteins, look for sources that are rich in omega-3 fatty acids. Omega-3 fatty acids are believed to reduce inflammation, so eating sources of omega-3s will help further your diet goals.

Some good lean protein sources include:

  • Wild caught cold water fish like salmon, tuna, mackerel, and trout.
  • Grass-fed/free-range beef, chicken, and turkey, as well as bison and lamb.
  • Organic eggs.
  • Beans such as black beans and chickpeas.
  • Nuts such as walnuts, almonds, and cashews.
  • Nut butter like almond or peanut butter.

Tofu is a great source of lean protein for vegetarians or those looking to reduce their meat intake. Additionally, certain plant-based proteins, such as quinoa, can be used in place of animal products while providing the same health benefits.

Herbs and spices

Herbs and spices are anti-inflammatory powerhouses. Not only do they add flavor to food and contribute to its nutritional content, but many of them also have natural anti-inflammatory properties. To maximize their benefit, use organic herbs and spices whenever possible.

Some herbs and spices with known anti-inflammatory effects include turmeric, ginger, garlic, cayenne pepper, oregano, basil, rosemary, parsley, and thyme. Even adding just a small pinch of one of these to your meal can make a huge difference in reducing inflammation in the body.

In addition to being delicious ingredients that can liven up any dish, herbs and spices are low-calorie yet highly nutritious – a winning combination for anyone looking for delicious healthy options as part of an anti-inflammatory diet plan.

Foods to Avoid

Woman standing between healthy and unhealthy foods

An anti-inflammatory diet is designed to reduce inflammatory markers in the body and therefore decrease symptoms of inflammation-related conditions. Eating an anti-inflammatory diet means avoiding certain foods and ingredients since they may cause inflammation. This includes processed foods and unhealthy fats like vegetable oils and trans fats, as well as refined sugars and white flour.

Keep reading to learn about more foods to avoid when following an anti-inflammatory diet:

Refined carbs

Refined carbohydrates are a culprit in chronic inflammation and are best avoided on an anti-inflammatory diet. Refined carbs will spike your blood sugar level and create an inflammatory response in the body. Refined carbs include foods such as white bread, cereal, crackers, and chips made with white flour, sugary drinks/foods high in added sugar, as well as processed snack foods.

Indeed, sugary drinks or foods should be eliminated entirely from the anti-inflammatory diet due to their high sugar content and use of refined carbohydrates. Instead, opt for low-sugar options such as whole-grain bread and grains (e.g., oats), starchy vegetables (e.g., sweet potatoes), and legumes such as soya beans and mung beans.

All these options provide the body much needed complex carbohydrates for energy without inducing an inflammatory response in the body that can ensue from combining refined carbs with excess sugar intake.

Trans fats

Trans fats should always be avoided when trying to reduce the risk of inflammation. Trans fats, similarly to saturated fats, are a type of fat that can help increase inflammation. Trans fats are mostly produced when vegetable oils are chemically processed, which is why they are known as partially hydrogenated oils.

Foods high in trans fats include fried fast food products like French fries and doughnuts, boxed foods like macaroni and cheese, shortening, and margarine. Therefore it’s crucial to read food labels and pay attention to food sources in order to avoid trans fats as much as possible.

Remember that even if a food is labeled “trans-fat-free,” it can still contain traces of trans fat so stay away from any product with partially hydrogenated oils listed among the ingredients.

Processed meats

Processed meats such as deli meat, pre-packaged burgers, bacon, and hot dogs are some of the most unhealthy and inflammatory foods you can eat. They contain preservatives like nitrites and nitrates that have been linked to certain cancers and other health problems. Processed meats also contain high amounts of saturated fats, cholesterol, sodium, and MSG, which can contribute to high cholesterol and weight gain.

Choose whole, unprocessed foods like lean proteins like fish or poultry instead. If you must have processed meat, look for ones with minimal additives, such as those without added preservatives or made from organic sources.

Excessive alcohol

An anti-inflammatory diet encourages you to avoid or limit certain foods that can promote inflammation in your body. Prolonged inflammation can lead to disease and other health issues. Excessive alcohol consumption is linked to inflammation throughout the body, particularly for those with existing health conditions like obesity, type 2 diabetes, and heart disease.

The moderate consumption of alcohol is defined by the Department of Health & Human Services as up to one drink per day for women and two drinks per day for men. One drink is 12 fluid ounces of beer, five fluid ounces of wine, or 1.5 fluid ounces of 80-proof (40% alcohol content) distilled spirits or liquor. Consuming more than the recommended limit poses serious risks to your health and may increase levels of inflammation in your body.

The effects vary between individuals, and factors like age, genetics, and lifestyle also play a role in how alcohol affects physical health. Individuals should be wary when consuming alcohol as it interferes with certain medications and can cause long-term damage if consumed in excess or without precaution.

Meal Ideas

An anti-inflammatory diet is incredibly similar to a traditional healthy diet. It emphasizes eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, it also limits or eliminates processed foods, sugar, and saturated fats.

Once you have the basics set, it can be challenging to determine what actually to eat on an anti-inflammatory diet. Here are some meal ideas that will be helpful for making nutritious, tasty, and anti-inflammatory meals:


Breakfast is an important meal of the day and can be a great way to set yourself up for success on an anti-inflammatory diet plan. There are endless possibilities for nutritious and delicious breakfasts that adhere to these guidelines. Here are some recipes you may want to try:

  • Overnight oats: Mix up a batch of oats with fresh or frozen fruit, chia and flax seeds, a bit of honey, and whatever else you desire. Allow the mixture to sit overnight in the fridge and enjoy in the morning.
  • Smoothie: Blend up your favorite fruits with almond or coconut milk, triple zero yogurt, flax seed meal, nut butter, protein powder, and other healthy ingredients you like. Enjoy your smoothie as a breakfast or snack option.
  • Mediterranean Breakfast Bowl: Toast a slice of whole grain bread and top it with cooked greens such as spinach or kale. Sprinkle on nuts or seeds such as hemp hearts for protein and half an avocado for healthy fats, then close it off with freshly sliced tomatoes or cucumbers for a crunchy texture.
  • Green Shakshuka: Poach eggs in a skillet filled with cooked vegetables like bell peppers and onions seasoned with garlic, cumin, paprika, and turmeric spices, then serve it over a bed of roasted sweet potatoes for added vitamins and minerals.

These are just some examples of delicious ways to begin your day that meet the anti-inflammatory guidelines. With imagination, you will certainly come up with new recipes every day!


The goal of an anti-inflammatory diet is to reduce highly processed foods, fried foods, and simple carbohydrates in order to reduce inflammation in the body. Incorporating more fresh, whole foods into your diet is key for a healthy diet. Here are some ideas for tasty and nutritious lunches that will help you on your journey to a healthier lifestyle!

  • Fresh salads: A salad full of fresh leafy greens, colorful vegetables, and roasted nuts can provide a great source of dietary fiber and vitamins. Top it off with a dash of olive oil and balsamic vinegar for added flavor.
  • Vegetable wraps: Fill up your grain or vegan wrap with cooked or raw vegetables like tomatoes, cucumbers, or carrots, some cheese (for those who eat dairy) or vegan alternatives if desired, and some guacamole or hummus.
  • Lentil soups: Cook up lean proteins like lentils along with other vegetables. Season with cumin, ginger, and cinnamon for an extra kick!
  • Avocado toast: Toast up whole grain toast, then top it off with mashed avocado that has been seasoned simply with salt and pepper, along with any other toppings you desire (i.e., sprouts).
  • Cauliflower rice bowl: Make cauliflower rice in your food processor, then mix it in a bowl with crunchy vegetables like sugar snap peas, carrots,, or bell peppers! Throw in cooked chicken or tofu along with freshly squeezed lemon juice to give it an extra zing of flavor!


Eating well on an anti-inflammatory diet can be both delicious and nutritious. For dinner, try to focus on high-quality proteins that are low in saturated fat and rich in omega-3 fatty acids. Whole grains, seeds, and nuts are also important for providing antioxidants, vitamins, minerals, and fiber. Here are some examples of healthy meal ideas:

  • Fish Dishes – Fish such as wild salmon, trout, or sardines have anti-inflammatory benefits due to their high omega-3 content. Try baking or grilling fish with a light drizzle of olive oil, herbs, and spices for a flavorful meal.
  • Poultry Dishes – Lean poultry, such as skinless chicken or turkey, can be cooked in many ways, such as grilling or broiling with added herbs and aromatic spices. Serve it alongside salads with leafy greens and seasonal fruits for added nutrients.
  • Legume Dishes – Legumes such as beans, lentils, or peas are a great source of protein, fiber, and healthy carbohydrates, which can help reduce inflammation levels over time. Enjoy them warm in soups or stews combined with vegetables like carrots, peppers, or tomatoes seasoned lightly with herbs like cilantro or parsley for a satisfying meal.
  • Vegetarian Entrees – Plant-based dishes made from bell peppers, spinach, mushrooms, or zucchini make for an excellent anti-inflammatory meal option when paired with healthy fats like olive oil and fresh herbs like oregano or thyme for the flavor profile. Soups from legumes topped with crunchy spiced nuts make a comforting and nutritious dinner option on cold days.


In conclusion, an anti-inflammatory diet can greatly reduce inflammation and promote health. The key is to consume whole, unprocessed foods that include a wide variety of fruits and vegetables, healthy fats and proteins, and fiber. Avoid eating processed and refined foods as much as possible since these are often high in inflammatory ingredients. Additionally, try to limit your intake of sugar, caffeine, alcohol, trans fats, and MSG.

By following these tips and stocking your pantry with the right ingredients, you can see results within days.

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