Anti-Inflammatory Foods Guide

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Anti-Inflammatory Foods Guide

Chronic inflammation contributes to many health conditions. This guide covers foods that reduce inflammation.

Top Anti-Inflammatory Foods

Omega-3 Rich Foods

  • Fatty fish: Salmon, mackerel, sardines (2-3 servings/week)
  • Walnuts: Handful daily
  • Flaxseeds: 1-2 tablespoons ground daily
  • Chia seeds

Colorful Vegetables

  • Dark leafy greens: Spinach, kale, collards
  • Cruciferous: Broccoli, cauliflower, Brussels sprouts
  • Red and orange: Tomatoes, peppers, carrots, sweet potato
  • Alliums: Garlic, onions, leeks
  • Beets

Fruits

  • Berries: Blueberries, strawberries, raspberries (daily)
  • Cherries: Especially tart cherries
  • Citrus
  • Pomegranate

Herbs and Spices

  • Turmeric (Curcuma longa): With black pepper
  • Ginger (Zingiber officinale)
  • Rosemary (Rosmarinus officinalis)
  • Cinnamon (Cinnamomum spp.)

Healthy Fats

  • Extra virgin olive oil: 2-3 tablespoons daily
  • Avocados
  • Nuts and seeds

Other

  • Green tea: 2-3 cups daily
  • Dark chocolate: 70%+ cacao
  • Bone broth

Foods That Increase Inflammation

Reduce or avoid:

  • Refined sugars and carbohydrates
  • Processed oils (soybean, corn, cottonseed)
  • Processed meats
  • Trans fats
  • Excessive alcohol

Daily Essentials

  • Colorful vegetables at every meal
  • 1-2 servings berries
  • Olive oil as primary fat
  • Turmeric and ginger
  • Green tea
  • Omega-3 source
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