List of Anti Inflammatory Foods
An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol.
Some foods contain ingredients that can trigger or worsen inflammation. Sugary or processed foods may do this, while fresh, whole foods are less likely to have this effect.
An anti-inflammatory diet focuses on fresh fruits and vegetables. Many plant-based foods are good sources of antioxidants. Some foods, however, can trigger trusted sources in the formation of free radicals. Examples include foods that people fry in repeatedly heated cooking oil.
Anti-Inflammatory Foods:
- Fresh vegetables (all kinds): Aim for a variety of types and colours (a rainbow of veggies provides phytonutrients) – with a minimum of four to five servings per day – especially dark, leafy greens (spinach, kale, Asian greens) broccoli and cauliflower, Brussel sprouts, beetroot
- Whole pieces of fruit (not juice that strips them of fibre): Three to four servings per day is a good amount for most people, especially berries and cherries
- Fatty fish – such as salmon, trout, sardines, mackerel & tuna
- Herbs & spices: turmeric, ginger, basil, oregano, thyme, cinnamon etc.,
- Healthy fats: extra virgin olive oil is the best option, avocado oil and the fats found in seeds, nuts, fish
- Nuts/seeds – such as walnuts, cashews, almonds, pistachios, pine nuts, chia, hemp
- Whole grains – brown rice, amaranth, buckwheat, and quinoa
- Legumes/beans: especially black beans, black-eyed peas, chickpeas, lentils, red kidney
- Drinks: water, green tea, and organic coffee in moderation
Avoid these inflammatory / processed foods
- Processed meats – sausages and cold cut meats – ham, salami etc.
- Refined sugars – found in soft drinks, cookies, cake, lollies, ice cream, some breakfast cereals
- Trans fats – found in deep-fried foods, fast foods, commercially baked goods
- Processed snack foods – such as chips and crackers
- Gluten, white bread & pasta & too many carbohydrates
- Soybean oil and vegetable oil
- Alcohol in excessive quantities
Easy Food Swaps & Meal Ideas
Breakfast
Instead of white bread (crumpets and English muffins), butter, jam, Nutella, processed breakfast cereals, pancakes and bacon, try:
- Avocado, nut spread (not peanut), banana/cinnamon on rye bread
- Have porridge (whole oats) & berries– sweeten with a small amount of maple syrup or honey
- Organic scrambled/boiled eggs with herbs or turmeric
- Avocado & smoked salmon on whole grain bread
- Granola with Greek yoghurt and berries
Lunch
Instead of hot chips, frozen meals, white bread sandwiches (cold cuts), pasta/potato/Caesar salads try:
- Vegetable frittata with salad
- Salads with a variety of fruit and vegetables – also add brown rice, quinoa and nuts to be more filling – dress with oil and vinegar and spices (not store-bought dressings); replace lettuce with spinach
- Salmon cakes & salad
- Lettuce wraps with salmon or trout, herbs and carrot/cucumber
Dinner
Instead of pizza, pasta, hamburgers, red meat roasts try:
- Try one-tray bakes with fish, lean chicken and vegies (less washing up!)
- Have minestrone soup instead of pumpkin soup – use a variety of veggies & herbs – count how many colours and types you can get in one soup
- Replace side serves of pasta, white rice and potatoes with more veggies, salad or whole grains
- Grill fish and veggies on the BBQ and service with a salad
- Asian soups with salmon and greens
Snacks
Instead of chips, biscuits, cakes, chocolate, try:
- A handful of nuts – roast them or buy roasted for some extra crunch and flavour
- Kale chips – kale, olive oil and a small sprinkle of salt & roast in the oven
- Toasted pita spread, carrots, cucumber with hummus or avocado dip
- Mixed berries and Greek yoghurt
- Grab a piece of fruit
Drinks
Instead of soft drinks and excessive alcohol, try:
- Water with a squeeze of citrus or flavoured with cut-up fruit
- Mineral water
- Green tea and organic coffee in moderation
Download the List of Anti-Inflammatory Foods PDF using the link given below.
