If you are looking for a printable anti inflammatory food list pdf, you’ve come to the right place. You can download this printable anti inflammatory food list (pdf) for reference, or read on to learn more about the power of these anti-inflammatory foods for better health.
Headlines on anti-inflammatory foods make the news on a regular basis. Anti-inflammatory foods are seen as magic bullets to chronic inflammation in North America. Rightfully so, since reducing inflammation via dietary means can also reduce the risk of disease.
Food can influence the level of inflammation in the body (1). Inflammation is a natural response of the immune system to injury, infection, or other forms of stress.
But when inflammation becomes chronic (or ongoing for more than 6 weeks) it has been linked to a number of health problems, including heart disease, diabetes, cancer, chronic pain and autoimmune disorders. That’s because inflammation response damages healthy cells and tissues
Anti-inflammatory foods work by reducing inflammation in the body through a variety of mechanisms.
Many anti-inflammatory plant-based foods foods are high in antioxidants, which neutralize free radicals and reduce oxidative stress, a common cause of inflammation.
Other anti-inflammatory foods contain compounds that can directly inhibit inflammation, such as omega-3 fatty acids found in fatty fish, nuts, and seeds.
Anti-inflammatory foods are important for overall health because chronic inflammation has been linked to many chronic diseases like cardiovascular disease, metabolic syndrome, inflammatory bowel disease, chronic kidney disease, rheumatoid arthritis, and other autoimmune diseases.
Eating a diet rich in anti-inflammatory foods can help reduce inflammation, which can in turn reduce the risk of these diseases and improve risk factors like high blood pressure and weight loss.
Additionally, many anti-inflammatory foods are also nutrient-dense and provide important vitamins, minerals, and fiber that are essential for overall health.
Some signs and symptoms of inflammation are:
Another way your doctor may test for inflammation is with a C-reactive protein test (CRP). CRP is a protein produced by the liver in response of inflammation. Thus, a higher CRP may indicate some inflammation in the body (4).
An anti-inflammatory diet is not well defined. They include healthy foods that have antioxidants like vegetables, plenty of fruits, nuts, legumes, spices and herbs. Diets like the Mediterranean, DASH diet, portfolio and MIND diet are dietary patterns that include anti-inflammatory foods.
The Dietary Inflammatory Index (DII) was developed as one way to describe the inflammatory potential of a diet (2). The DII has been used to examine associations of an inflammatory diet and multiple health outcomes (3).
From there, a nutrition index score was created to study inflammation index of foods (4) which is where I based this list printable food list for anti-inflammatory diet.
Because an anti-inflammatory diet is not well defined, this food list for anti-inflammatory diet is a good start to reduce inflammation and the inflammatory response in you body.
Not surprisingly, this list of anti inflammatory foods (pdf) contains foods that unclog arteries and manage blood pressure too.
The following anti-inflammatory foods list of nutrient-dense foods is taken from the Anti-inflammatory Scale Study (4). You can download your printable list of anti-inflammatory foods pdf here.
Green leafy vegetables contain a variety of potent antioxidants (e.g., β-carotene, folacin, magnesium, calcium, glucosinolates, isothiocyanates, lutein, and indoles); contain flavonoids and polyphenols, which plays a key role in cellular protection against oxidative stress and inflammation. Some dark leafy greens include:
| Kale |
| Spinach |
| Lettuce (iceberg, romaine) |
| Broccoli |
| Brussel sprouts |
| Cabbage |
| Cauliflower |
| Parsley |
| Watercress |
| Bok Choy |
Contain β-carotene, vitamin C, and lycopene, the latter of which is one of the most powerful antioxidants among the natural carotenoids.
| Tomatoes |
| Tomato Juice |
| Tomato Sauce |
| Salsa |
Contain powerful antioxidants called flavonoids (e.g., anthocyanins, quercetin, and phenolic acids) that suppress proinflammatory production.
| Apples |
| Pears |
| Apple juice or cider |
| Strawberries |
| Blueberries |
| Raspberries |
| Cherries |
Contain provitamin A carotenoids (e.g., β-carotene and α-carotene), a strong antioxidant.
| Cantaloupe |
| Peaches |
| Carrots |
| Dark yellow or orange squash |
| Figs |
| Sweet potatoes |
Contain antioxidants (e.g., flavonoids, such as hesperidin, naringenin, neohesperidin, limonene, vitamin C, β-cryptoxanthin, plant sterols, salicylates, naringin, nobelitin, and narirutin).
| Pineapples |
| Honeydew |
| Grapes |
| Kiwi |
| Watermelon |
| Lemon |
| Grapefruit |
| Oranges |
Contain antioxidants and polyphenols.
| Okra |
| Green Peppers |
| Onions |
| Zucchini |
| Eggplant |
Contain folacin, iron, isoflavones, protein, vitamin B6, and have a high antioxidant capacity; rich in fiber, which is associated with beneficial alterations to the gut microbiota, reducing immune response in the gut.
| String beans |
| Peas |
| Lima beans |
| Lentils |
| Soybeans |
| All other beans |
Contain omega-3 fatty acids, which compete with proinflammatory omega-6 fatty acids.
| Tuna |
| Fish |
| Salmon |
| Other light and dark meat fish |
| Breaded fish cakes |
| Fish sticks |
Inversely associated with inflammation because they contain low amounts of saturated fat and L-arginine, which improves endothelium-dependent dilation (precursor of the endogenous vasodilator nitric oxide) and decreases platelet aggregation
| Chicken without the skin |
| Turkey without the skin |
Contains calcium, which binds bile acids and free fatty acids, decreasing oxidative damage in the gut; dairy fat contains fatty acids with potential inflammation-reducing properties.
| Skim, 1%, 2% milk |
| Cream |
| Low and high fat ice cream |
| Low and high fat yogurt |
| Cream cheese |
| Other low and high fat cheeses |
| Low fat cottage or ricotta cheese |
Tea contains flavonoids and antioxidants (e.g., epicatechin and quercetin); coffee contains phytochemicals and antioxidants, such as javamide.
| Coffee (decaffeinated and regular) |
| Herbal tea |
| Non herbal Tea |
Contain omega-3 fatty acids and L-arginine (reducing inflammation with mechanisms similar to those described in “Fish” and “Poultry”)
| Peanut Butter |
| Peanuts |
| Other Nuts |
The following list is taken from the Anti-inflammatory Scale Study (4)
Contain heme iron, which increases the bioavailability of iron, which in turn increases oxidative stress; they contain omega -6 fatty acids, which increase oxidative stress through free radical production and contain saturated fats that increase proinflammatory bile acids in the colon.
| Hamburger |
| Beef |
| Pork |
| Lamb |
| Liver |
| Gizzards |
| Other organ meats |
Contain heme iron, higher saturated fat contents omega-6 fatty acids and additives, such as nitrites, with suspected proinflammatory properties.
| Bacon |
| Beef or pork hot dog |
| Chicken or turkey hot dog |
| Salami |
| Bologna |
| Other processed meats |
Sparse in nutrients; induce high blood sugar after and reduce nitric oxide availability; elevate proinflammatory free fatty acid levels; produce oxidative stress through oxidation of fat.
| Sugar sweetened soda |
| Punch |
| Lemonade |
| Chocolate candy bars |
| Other mixed candy bars |
| Candy without chocolate |
| Jams |
| Jellies |
| Preservers |
| Syrup |
| Honey |
| Dried or canned fruit |
Contain omega-6 fatty acids and saturated fats.
| Mayonnaise |
| Margarine |
| Butter |
| Vegetable Oil |
Some processed grains contain emulsifiers, which potentially break down mucin in the gut leading to inflammation and induce high blood sugar.
| Cold and cooked breakfast cereal |
| White or dark bread |
| Bagels |
| English muffins |
| Rolls |
| Corn bread |
| White rice |
| Pasta |
| Pancakes |
| Waffles |
| Potatoes (French fried, scalloped, mashed, baked, boiled) |
| Sweet potato/yam |
| Potato chips |
| Crackers |
| Tortillas |
| Popcorn |
| Pretzels |
| Cookies |
| Brownies |
| Doughnuts |
| Cake |
| Pie |
| Sweet rolls |
| Coffee cakes |
| Granola bars |
I hope this printable list of anti-inflammatory foods serves as a evidenced based resource for you and your family. In summary you may have noticed a pattern that the foods you need to eat to help with inflammation are whole plant foods that are less processed.
There are lots of foods you can try to make it more nutrient dense. Here are a few ideas that can add up to big changes in your diet and overall health.
The following books would be a great place to start exploring plant forward cooking
Here is a sample meal plan using the printable list of anti-inflammatory foods, which can also be an excellent anti-inflammatory grocery list pdf. Trying new foods is an important part of an overall healthy diet to move away from the standard American diets and towards one with health benefits
Snack – smoothies, fruit, yogurt, low sodium hummus or sardine dip with vegetables are all good options
If you haven’t grabbed your printable anti inflammatory food list pdf list yet, do so now. This document can also serve as an anti inflammatory grocery list pdf as well.
I hope this list of anti inflammatory foods can be useful to you while you add more healthy foods to your way of eating while you are working on lifestyle changes for positive anti-inflammatory effects.
Hi! I'm Veronica, a Registered Dietitian, author and Certified Diabetes Educator. I truly believe you have control over your heart disease by eating well.
My belief is simple: good nutrition can help control heart disease. With over a decade as a Registered Dietitian, I saw how misinformation often impedes dietary changes. To bridge this gap, I created The Heart Dietitian. Here, I translate heart health research into manageable lifestyle changes that can fuel your journey to a healthier, happier life.
As a Dietitian, I've helped numerous individuals successfully lower cholesterol, manage weight, control blood pressure, and reduce heart disease risk, proving the transformative power of dietary adjustments.
In my own busy life as a mom to two boys and working full time in cardiac rehabilitation, I've created quick, heart-healthy recipes that fit into a tight schedule. I share these and other found recipes on this page, continually updating it with new additions. Enjoy!
