Food Lists for the Anti-Inflammatory Diet

Food Lists for the Anti-Inflammatory Diet

** The list of foods you can enjoy on an anti-inflammatory diet is extensive, so youll have plenty to choose from. However, foods affect each of us differently: Some may cause a reaction in certain people but not in others.
The following are controversial foods because they are linked to inflammation but also have numerous benefits:

CITRUS. The acidity of citrus foods can aggravate inflammation in some instances but exert strong anti-inflammatory effects in others.

EGGS.
If you're not allergic to eggs, then organic pastured eggs are a great source of protein, vitamin D, omega -3 fatty acids, and B vitamins-especially choline, which is essential to the nervous system and for producing neurotransmitters.

NIGHTSHADES
. For people who are not sensitive to nightshades, this vegetable family offers numerous health benefits. For example, tomatoes contain the cancer--fighting and bone building antioxidant lycopene, while eggplants are high in a special nutrient called nasunin, an antioxidant that fights cellular damage and boosts circulation. Peppers contain a range of antioxidants like vitamin A and C.
ENJOY

Dark leafy greens:

Arugula *
Collard Greens *
Kale *
Lettuces
Mizuna
Mustard greens
Romaine
Spinach *
Swiss chard

Beans and Legumes:

Adzuki beans
Black beans*
Chickpeas (if tolerated)
Kidney lentils
Lima beans
Split peas

Root vegetables:

Beets *
Carrots
Celery root
Kohlrabi
Parsnips
Rutabaga
Sweet potatoes *
Turnips
Yams*
Fruit:

Apples
Banana
Blackberries
Blueberries*
Cherries
Kiwi
Lemon
Mango
Nectarines
Peaches
Pineapple
Strawberries
Winter Squashes:

Acorn
Butternut*
Delicata
Hubbard
Kabocha
Pumpkin*
Spaghetti
Allium Vegetables:

Chives
Garlic*
Onions*
Scallions
Shallots
Fats and Oils:

Avocado
Camelina oil
Coconut oil*
Extra-virgin olive oil*
Flaxseed oil*
Ghee (if tolerated)
Hemp oil

Cruciferous Vegetables:

Broccoli*
Brussels sprouts
Cabbage*
Cauliflower*
Kale

Nuts and Seeds:

Almonds
Brazil nuts
Cashews
Chia seeds *
Flaxseed
Hemps seeds*
Macadamia nuts
Pumpkin seeds
Sesame seeds
Walnuts*
Herbs and Spices:

Basil*
Cinnamon*
Cloves*
Cumin
Dill
Fennel seeds
Ginger*
Oregano
Rosemary
Sage
Turmeric*
Grains:

Amaranth
Brown rice*
Buckwheat*
Millet
Quinoa*
Sorghum
Teff
Wild rice
Animal Products:

Anchovies
Bone broth*
Chicken
Halibut
Lamb
Mackerel
Salmon*
Sardines*
Trout
Turkey
Sweeteners:

Coconut sugar
Maple syrup
Molasses
Raw honey
Stevia
NOTE: Foods marked with an asterisk (*) are particularly powerful at fighting inflammation.


AVOID

Fats and oils:

Corn Oil
Margarine
Peanut Oil
Rapeseed oil
Soybean Oil
Vegetable Oil
Fruit:

Citrus fruits:
Clementine
Grapefruit
Orange
Pomelo
Satsuma
Tangelo
Tangerine

Nuts:

Peanuts
Nightshade Vegetables:

Eggplant
Peppers
Tobacco
Tomatoes
White Potatoes
Grains:

Barley
Bulgur
Corn
Couscous
Farina
Farro
Kamut
Semolina
Spelt
Triticale
Wheat
Animal products:

Butter
Cheese
Cottage cheese
Cream cheese
Dairy
Eggs
Feedlot animal products
Ice cream
Yogurt
Soy Beans:

Sweeteners:

Brown sugar
Corn syrup
Golden syrup
High-fructose corn syrup
Icing sugar
White sugar
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