If you are interested in supplementing your diet with anti-inflammatory foods, you need something you can take with you to the store. This nutrition guide is great for printing and carrying along when you shop for groceries. So next time you shop, take this pocket guide to anti-inflammatory foods.
Reduce Inflammation in Your Diet
If you have food allergies or asthma, you might have a problem with systemic inflammation . Itchy skin, hives, acne, and eczema can also mean inflammation. People with the above symptoms, as well as high blood pressure, water retention, headaches, and arthritis could benefit from an anti-inflammatory diet. Choosing anti-inflammatory foods is now easier with the following nutrition guide that you can print and take with you to the grocery store. If you think you could be suffering from chronic inflammation, integrate these foods into your diet and soon you will enjoy better overall health, relief of inflammation-related symptoms, and possibly significant weight loss.
For your convenience, a printer-friendly version of this list has been created, which you can download here .
Anti-Inflammatory Fruits and Vegetables
Avoid nightshade fruits and vegetables, such as tomatoes, potatoes and eggplant if your goal is to reduce inflammation. These fruits and vegetables are known to aggravate inflammation.
The following fruits and vegetables exhibit anti-inflammatory properties. Include a wide variety of the following in your diet:
FRUITS
apples
Advertisementstrawberries
blueberries
Advertisementacai berries
cantaloupe
Advertisementpink grapefruit
rhubarb
Advertisementcranberries
pineapple
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VEGETABLES
- garlic
- broccoli
- onions
- cabbage
- carrots
- spinach
- sweet potatoes/ yams
- collard greens
Anti-Inflammatory Meats/Seafood
Choose grass-fed animal products. Buy organic meats when possible. Choose wild-caught fish over farm-raised.
MEATS/EGGS
- duck
- goose
- flank steak (beef)
- sirloin steak
- prime rib
- wild game meats, like elk, bison, or deer
- eggs (vegetarian fed, omega 3, organic)
- turkey
- quail
- pheasants
SEAFOOD
- salmon (wild-caught only)
- tuna
- herring
- halibut
- oysters
- trout
- sablefish
- anchovies
- North Atlantic mackerel
Anti-Inflammatory Fats and Oils
Buy organic oils to avoid pesticides and chemicals in the fats you consume. Choose butter from grass-fed cows, and make it organic. Watch for sugar content in salad dressings, and use them sparingly on salads.
- extra virgin olive oil
- coconut oil
- organic butter
- almond oil
Spices:
- turmeric
- ginger
- curry
Anti-Inflammatory Nuts and Seeds
Most nuts and seeds are anti-inflammatory. Be sure to include plenty of them of all types in your diet.
- almonds
- walnuts
- hazelnuts
- cashews
- macadamia
- flaxseeds
- sunflower seeds
Anti-Inflammatory Grains and Legumes
Most grains are considered inflammatory, since they are high in carbohydrates, yet low in anti-oxidants. For this reason, grains are to be limited. Avoid corn, hominy, and white rice. The healthiest grains are whole grains . Here are some good choices.
- quinoa
- steel cut oats
- barley
- buckwheat
- rye
Legumes
- garbanzo beans
- lentils
- dried beans of all types
- peas
Anti-Inflammatory Beverages
Steer clear of sodas and sugary juice drinks. Any drink with high fructose corn syrup should also be avoided. The following beverages are the best choices for those on an anti-inflammatory diet.
green tea
filtered water (8 to 10 glasses per day)
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herbal teas
