Anti Inflammatory Diet Food List PDF

Share Me!

Are you dealing with the daily aches and pains of inflammation?

Have you been trying to follow an anti inflammatory eating plan but get lost in the advice?

Is it true that inflammation can cause cancer?

We get it, inflammation can be confusing.

But we’ve got just the solution for you.

In this article, we’ll walk you through the ins and outs of inflammation, so you can feel your best.

And, we’ll give you a free anti inflammatory diet food list pdf guide.

Keep reading to find out what you should’ve been doing all along.

What Is Inflammation?

Inflammation is a natural immune response to damage from things like infections, injuries, viruses, or diseases.

And, it can be acute or chronic, in a local spot, or widespread throughout the body.


Typically, symptoms of inflammation include pain, redness, warmth, and swelling.

This is because the immune system deploys an army of chemicals whose job it is to help your body recover.

Thus, the whole point of inflammation is to remove damaged cells and start healing whatever is broken.

Consequently, acute inflammation typically gets better once the underlying cause gets better.


But inflammation can also be fueled by chronic diseases like rheumatoid arthritis, heart disease, and cancer.

And this more severe chronic inflammation may not get better until the underlying cause gets better.

Meaning, it may not get better.


Lastly, inflammation can also be caused by stress, being overweight, sitting too much, or eating an unhealthy diet.

This can cause mild chronic inflammation.

Mild chronic inflammation has gotten a lot of attention lately because it’s very bad for your overall health.

Over time, according to Harvard Health, it can lead to heart disease, diabetes, and cancer.

But the good news is that this type of inflammation is preventable and that’s where an anti inflammatory diet food list pdf comes in.

Does It Cause Cancer?

Yes, inflammation can result in cancer over time.

It’s practically involved in all stages of cancer formation and maybe even in resistance to cancer treatment.

And the longer inflammation is present, the higher the risk that cancer develops.

Thus, inflammation sets the stage for tumor formation via several mechanisms.

Firstly, white blood cells launch defenders giving rise to free radicals that attack and damage our tissues, cells, and genes.

Furthermore, the inflammatory response causes the release of a steady flow of messaging markers.

These inflammatory markers can turn on genes that increase cancer growth and suppress those that slow it down.

Lastly, it can cause the growth of new blood vessels which is essential for tumors to grow.

Consequently, it’s able to create an environment where cancer cells thrive, which increases the risk of cancer.

What Are Anti-Inflammatory Foods?

Anti-inflammatory foods are rich in nutrients that fight inflammation.

Thus, they’re packed with vitamins, minerals, antioxidants, and plant compounds.

These nutrients have anti-inflammatory properties, meaning they protect our bodies.

Examples of anti-inflammatory foods include:

  • Fruits and vegetables
  • Whole grains
  • Low-fat yogurt and kefir
  • Beans and peas
  • Nuts and seeds
  • Herbs and spices
  • Healthy fats
  • Green tea

Continue reading for an anti inflammatory diet pdf guide and grocery shopping list.  

Is There an Anti Inflammatory Diet?

Plant-based foods and fish are packed with nutrients and healthy fats that fight inflammation.

But there isn’t enough evidence to say exactly how often and how much you need to eat to get inflammation down.

Although certain foods may have an anti inflammatory effect, we don’t know exactly how much it lowers inflammation.

So, it’s not a diet per se, but a bunch of foods that help fight inflammation.

Furthermore, many anti-inflammatory foods lists pdf are similar to the plant-based or Mediterranean diet.

Thus, they center around plants, nuts, beans, and herbs, with or without fish and seafood.

Fatty fish is particularly rich in essential omega-3 fatty acids which are extraordinarily anti-inflammatory.

In addition to fighting inflammation, the Mediterranean diet, in particular, also helps prevent heart disease and cancer.

In some respects, it’s similar to other heart-healthy diets such as the dash diet that lowers blood pressure.

Hence, your best bet to fight inflammation may be to follow a Mediterranean diet.

Inflammatory Foods to Avoid

Some foods have inflammatory effects by nature and are best avoided.

So, what’s on the inflammatory foods list to avoid?

Well, some top examples are processed foods, heavy cream, fatty red meats, sugary drinks, cookies, and alcohol.

Although peanut butter was previously considered inflammatory, newer research suggests it may not be.

However, besides avoiding inflammatory foods on the inflammatory foods list, fighting inflammation also involves lifestyle changes.

And that change includes incorporating daily exercise, lowering stress, getting good quality sleep, and controlling blood sugars.

Thus, to reduce inflammation naturally, it’s best to:

  1. Choose anti-inflammatory foods
  2. Avoid foods on inflammatory foods lists
  3. Make good lifestyle choices

What Are the Benefits of an Anti Inflammatory Diet Food List PDF?

Certain health conditions cause chronic inflammation in the body.

Thus, anti-inflammatory foods such as the Mediterranean diet can help people feel better.

For instance, it can help lower pain in people with rheumatoid arthritis.

And, improve autoimmune diseases like inflammatory bowel disease, PCOS, and lupus.  

In addition, it can help protect against heart disease, diabetes, obesity, and cancer.

And, help people with allergies and asthma, depression, and Alzheimer’s dementia.   

Lastly, it may play a role in healthy aging and reduce fatigue related to chronic disease

Regardless of what type of inflammation you have, the anti-inflammatory foods are the same.

In essence, the list of anti inflammatory foods for arthritis is the same as that for heart disease or cancer.

Consequently, an anti inflammatory diet such as the Mediterranean diet can be helpful for chronic inflammation. 

How Long Does It Take Before You Notice the Benefits?

Inflammation is a general term for many different kinds of inflammation.

So, how long it takes before you feel better is going to vary.

Generally, you could see improvement in a few weeks to a few months.

However, for chronic inflammation, it may take a long time, or it may not get better at all.

And that’s because:

  • Anti-inflammatory foods only have the potential to lower inflammation
  • An underlying factor is causing stress and keeps inflammation going
  • You may be sensitive to foods that may make inflammation worse

Complete List of Anti Inflammatory Foods

To make a complete list of anti inflammatory foods, start with the following food groups. 


Apples, apricots, bananas, blueberries, cherries, citrus fruits, kiwi, mango, nectarines, papaya, peaches, pears, pomegranate, strawberries


Beets, broccoli, brussels sprouts, butternut squash, carrots, dark green leafy vegetables, eggplant, garlic, ginger root, microgreens, mushrooms, onions, purple cabbage, red bell pepper


Barley, purple rice, buckwheat, oats, sweet potatoes, quinoa, whole grain breads and pastas


Chickpeas, beans, lentils, peas

NUTS & SEEDS       

Almonds, chia, flax, sunflower seeds, walnuts


Basil, chili pepper, cinnamon, dill, nutmeg, oregano, paprika, saffron, star anise, turmeric


Greek Yogurt, Kefir


Arctic char, barramundi, lobster, mackerel, oysters, salmon, sardines, seabass, shrimp, trout, tuna

BEST FATS               

Avocado, expeller-pressed canola and extra virgin olive oil, olives


Black tea, green tea, lavender tea, hibiscus tea*, dark chocolate

* Anti inflammatory diet pdf Kaiser.

Then, for a complete list, add your favorite anti inflammatory superfoods:

By adding your favorite anti-inflammatory foods to your food list, you’ll be more likely to follow it in the long run.

And longevity is key, thus, this diet is not a quick fix but is meant to be for life.

Anti Inflammatory Diet Meal Plan PDF (Free)

The examples of food combinations for meal plans are endless and depend among other things on allergies and taste.

Using an anti-inflammatory food list pdf can be helpful for ideas and to keep organized.

To view our anti inflammatory foods list printable at home, take a look below.

And, we also made a Mediterranean diet anti inflammatory pdf and a 7-day meal plan for you to use.

Then, you can easily combine these to make your own 14-day anti inflammatory diet pdf or 21 day anti-inflammatory diet pdf.

Of course, you could also go even further and combine them to create a 28-day anti inflammatory diet pdf.

Anti Inflammatory Grocery List (Free)

Building an anti-inflammatory grocery list can help you stay on track with your diet at the store.  

So, to simplify things, we made an example anti inflammatory foods list pdf for grocery shopping.

Here’s your printable anti inflammatory grocery list:

To make your own, use the lists above and pick foods from all food groups and colors.

Tips for Adding Anti Inflammatory Foods in Your Diet

The best way to get started with an anti-inflammatory diet is to add them in a step-wise manner.

Thus, here are our top 11 tips:

  1. Use dark-green lettuce for salads and top with blueberries, nuts, and seeds
  2. Add vegetables to stews and soups, and try new ones often
  3. Add healthy greens and berries to smoothies
  4. Replace refined grains with whole grains high in fiber
  5. Eat beans and lentils most days of the week
  6. Choose salmon, tuna, or mackerel 2-3 times per week
  7. Replace fats with extra-virgin olive and expeller-pressed canola oil
  8. Snack on a handful of nuts and olives
  9. Replace sugary drinks with sparkling or filtered water
  10. Go light on alcohol, red meat, and high-sugar desserts – save for special occasions
  11. Buy the highest quality foods you can find

Now, to make delicious meals, we like recipes from the comprehensive Eating Well website

Or, to add a protein serving and immune system boost, try our Spicy Cinnamon Apple Smoothie or our Golden Ginger Tea!

Answers to Your Questions

Next, we’ll give our best answers to some commonly asked questions you have posed.

What Are the Best Anti Inflammatory Foods to Incorporate Into My Diet?

Examples of the strongest top 20 anti inflammatory foods are:

Fruit & VegetablesBlueberries, Citrus, Beets, Broccoli, Kale, Pumpkin, Red Pepper, Sweet Potatoes
Whole GrainsOats, Quinoa
Healthy FatsExtra-Virgin Olive Oil, Fatty Fish
Plant-Based ProteinsKidney Beans, Soy
Nuts & SeedsChia Seeds, Walnuts
Herbs & SpicesCayenne Pepper, Garlic, Ginger, Turmeric
*Adapted from Anti Inflammatory Foods List Mayo Clinic.

How Do Foods Cause Inflammation?

Exactly how the inflammatory process occurs isn’t entirely clear.

Although, we know that inflammatory foods release markers that keep inflammation going.

And, in more detail:

  1. Sugary foods and drinks can elevate insulin levels
  2. A lack of fruits and vegetables provides you with few antioxidants
  3. Being sedentary can increase resistance to insulin
  4. Saturated fatty acids can maintain inflammation
  5. Excessive alcohol consumption can disrupt gut microbes, weaken the immune system, and cause organ and cell damage

Where Is the Inflammation?

By constantly being under stress, you can overwhelm the natural defenses and develop inflammation.

But since everyone’s body is different, stress and inflammation can manifest itself differently.

Some may deal with the stress better while others may develop damage to tissues and organs over time.

As a result, according to Harvard Health, inflammation often develops in the heart, brain, joints, and gut.

Final Thoughts

Inflammation is a natural immune system response to damage from infections, injuries, and diseases.

Over time, it can become a source of heart disease, diabetes, and cancer.

However, anti-inflammatory diets such as the Mediterranean diet have anti inflammatory properties.

That is, they can help fight inflammation.

Thus, it can be helpful for people with certain health conditions that have chronic inflammation in their bodies.

Most importantly, it’s packed with vitamins, minerals, antioxidants, and other compounds that protect our bodies.

Thus, using an anti inflammatory diet foods list PDF guide can help boost your health.


This anti inflammatory food list pdf is not a meal plan, nutritional, or medical advice. You may be sensitive to other foods and not get better. See your healthcare provider or a Nutritionist Doctor or a Registered Dietitian for nutrition advice, individual meal plans, or medical advice.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top