Home » Anti-inflammatory Diet: Foods to eat and avoid | Meal plan

Anti-inflammatory Diet: Foods to eat and avoid | Meal plan

Why should we know about the anti inflammatory diet?

What are its benefits? 

This dietary is relying on this idea: lasting inflammation creates permanent diseases.

The anti-inflammation diet not only stops the disease but also has a benefit on your overall health.

anti inflammation diet

What's Inflammation?

Inflammation is our bodies' defense reaction to control injury or disease. 

There exist 2 forms of inflammation:

  • Acute: a feeling of warmth, redness, swelling
  • Chronic: cancer, and cardiovascular disease

What is an anti-inflammatory diet?

This diet not only gives a boost to our bodies and brain performance but also can hold back health problems such as: 

  • Alzheimer's [1,2,3]
  • Inflammatory bowel disease [4,5,6]
  • Heart disease [7,8,9]
  • Irritable bowel syndrome [10,11]
  • Arthritis [12]
  • Stroke
  • Allergies [13]
  • Gout [14]

An anti-inflammatory diet pays special attention to fruits, vegetables, healthy fats, nuts, spices, and seeds.

It is a well-balanced diet and bounds processed meat, unhealthy oils, and sugar.

This diet not only wrestles inflammation but also helps your body to get fiber, minerals, fatty acids, and vitamins.

This diet is a modified version of the Mediterranean diet.

This diet not only has a positive result on your physical health but also boosts your emotional health.

An anti-inflammatory diet is beneficial for reducing the risk of chronic diseases and iproving your overall health
Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health

This diet got viral in late 2010 and still in vogue.

Everybody can have this diet, especially people who suffer from allergies, arthritis, gastrointestinal diseases.

anti inflammatory supplements

food list

The anti-inflammatory diet underlines having fruits, vegetables, healthy fats, nuts, seeds, and fish.

Below are the ingredients that reduce inflammation in your body and your diet should have:

  • Tomatoes
  • Avocado
  • Beans and lentils
  • Red grapes
  • Whole grains: wild rice, quinoa, and brown rice
  • Broccoli
  • Citrus: oranges and lemons
  • Dark, leafy greens: spinach and kale
  • Cold-water fish: salmon and tuna
  • Green tea 
  • Olive oil and coconut oil
  • Nuts
  • Berries
  • Flax seeds
  • Olives
  • Root starches: potatoes, beets, and sweet potatoes
  • Chia seeds
  • Natural sweeteners
  • Cauliflower
  • Spices: cinnamon, turmeric, pepper, and ginger
  • Dark chocolate

what foods to avoid on an anti-inflammatory diet

If you are on an anti inflammatory diet should steer clear of:

  • Wheat flour
  • White flour
  • Sugar
  • Margarine and any food that has margarine
  • Caffeine
  • Corn syrup with high fructose
  • Premade desserts
  • Fatty meat
  • Caffeine oil
  • Sunflower oil
  • Corn oil
  • Mixed oil
  • Sugar
  • Processed snacks
  • Processed foods
  • Sugar
  • Salt
  • Processed carbs in baked products
  • Drinking too much alcohol
some foods can increase risk of some chronic diseases and they are against anti-inflammatory diets
Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health
supports anti inflammatory diets

meal plan

1 | Eat vegetables daily

In this diet, vegetables must be a large portion of your meal.

The USDA suggests eating 5 to 9 portions of vegetables and fruits daily [15].

“Our results suggest that although five portions of fruit and vegetables are good, ten a day is even better.”
Dagfinn Aune is a postdoctoral researcher at the Department of Epidemiology and Biostatistics at the School of Public Health of Imperial College London

2 | Eat Fruits every day

Fruits are full of vitamins and phytonutrients.

The USDA suggests you should eat 2 servings of fruits per day [16,17].

3 | Add cereals to your anti inflammatory diet

They are a great supply of vitamins and fiber.

Start your days with a good portion of cereal for breakfast.

4 | Whole grains and legumes

Add vitamins, fiber, and protein to your daily diet by eating whole grains and legumes.

The diet that has whole grain decreases systemic inflammation [18]

helps to reduce inflammation in the body

5 | Healthy fats

Here's a List of Healthy Fats:

  • Avocados
  • Olive Oil
  • Nuts
  • Seeds

6 | Fish and seafood are an essential part of an anti inflammatory diet

Fish and seafood are important elements of any anti-inflammatory diet.

Fish and seafood are a great supply of omega-3 fatty acids and protein.

Shop omega-3 supplements online.

7 | Soy

Soy is a great alternative for animal sources of protein.

8 | Cheese and yogurt

Don't forget, they are natural anti-inflammation [19].

9 | add Eggs to your anti inflammatory diet

Eggs are full of omega-3s [20].

immune complex can help you on an anti-anflammatory diet

10 | Lean poultry and lean meat

you can eat animal protein a couple of times per week.

11 | Herbs, spices and herbal teas

Spices and herbs have positive effects on our health and can decrease inflammation [21,22,23].

If you want to try turmeric supplements, there's a good one online.

12 | Dark Chocolate should be a part of anti inflammatory diet

Bitter chocolate is full of antioxidants. The anti-inflammatory diet highlights eating cocoa [24,25].

| Caution

Even though this diet has a lot of nutrients, but if you have an allergy to any of the foods above you must not eat them.

In this case, you have to reduce those foods from your anti-inflammatory diet. 

I highly recommend talking to your doctor before getting started.

Disclosure: This post has a couple of affiliate links, which means we may get a little commission if you purchase.