Anti-Inflammatory Diet Food List (Includes Free Printable PDF)

Are you looking to prioritize eating an anti-inflammatory diet? I’ve got you covered!

With this article and the free anti-inflammatory diet food list pdf you can get below, it will be easier than ever to understand what you can and cannot eat on an anti-inflammatory diet. So, let’s get started reviewing the best foods to eat to reduce inflammation.

Why Choose to Eat Anti-Inflammatory Diet Foods?

Acute inflammation is common, and in fact, is sometimes good for our bodies! When you fall over and cut your knee, your body will experience inflammation, which helps your body repair the wound.

Chronic inflammation, however, can cause seriously poor long-term health impacts, such as abdominal pain, chest pain, fatigue, and generally feeling under the weather. Chronic inflammation is generally caused by lifestyle factors, such as stress, inadequate movement, excessive alcohol intake, and eating unhealthy food. The good news is by making adjustments to your lifestyle, you can reduce chronic inflammation and get back to your healthiest, happiest self.

How Eating From this Anti-Inflammatory Food List Helps Your Health

Following an anti-inflammatory diet has many positive impacts on your overall health and well-being. Here are just some of the ways you can expect your health to improve if you prioritize eating foods from the anti-inflammatory diet food list pdf (scroll down to sign up for your FREE printable list).

  • Maintain a healthy weight. Chronic inflammation and the stress that causes it can raise cortisol levels, and having a hormonal imbalance can make it harder to lose weight. By reducing inflammation with an anti-inflammatory diet, you can maintain a healthy weight and reduce your risk of being overweight or obese.
  • Improve digestion. A common symptom of chronic inflammation is problems with digestion. These might manifest in cramping, bloating, or a change in your bowel habits. By following an anti-inflammatory diet, you can calm any gastric issues you are having.
  • Decrease your risk of serious disease. Over time, a chronic inflammatory response from your body can start to damage cells, organs, and tissue. This can lead to the development of serious diseases such as cancer, heart disease, type 2 diabetes, and rheumatoid arthritis. Reducing chronic inflammation, therefore, is a must if you want to decrease your risk of developing serious health complications.
The ultimate anti-inflammation diet food list.

Anti-Inflammatory Diet Food List

So, what exactly should you eat on an anti-inflammatory diet? Here’s a list of the foods you should prioritize when cooking your meals. Plus, learn why each of them can help improve your general health by reducing chronic inflammation.

Quality Meats (Beef, Chicken, Pork)

Meat is sometimes underrated as a source of nutrients. But high-quality meats are in fact full of valuable vitamins and minerals such as iron, B12, and vitamin D.

They’re also packed with protein, which is important for helping you to build muscle mass, maintain bone density, and feel fuller for longer. Unfortunately, this doesn’t mean you should include chicken nuggets on an anti-inflammatory diet.

The best types of meats for an anti-inflammatory diet are meats that have been minimally processed, so bacon and sausages with added sugar and preservatives are off the menu. Lean chicken, beef, and pork are the best options.

Seafood (Fish, Shellfish)

Another excellent source of protein as well as vitamins and minerals such as Omega-3 is fish. Oily fish in particular are excellent for brain health. Plus, fish tends to be relatively low in calories while being extremely satiating.

Not only will it help you maintain a healthy weight, but you’ll also stay fuller for longer. When you stay full for longer, you’re less inclined to snack or binge on unhealthy foods. Eating more protein in the form of meat and fish is great for losing or maintaining weight.


Eggs are another excellent form of protein that fills you up effectively. They’re especially great to eat for breakfast or earlier in the day. They’re also incredibly nutrient-dense, so you should include them in your diet to fight chronic inflammation.

Nuts (Except Peanuts)

Many nuts, such as walnuts, almonds, and pistachios, contain a cocktail of nutrients that benefit your health. They’re incredibly easy to add to dishes such as pasta and salads. You can even crush up walnuts and add them to your minced meat dishes for an extra crunch.

Nuts are also high in protein and healthy fats, so they’re filling and a great way for vegetarians to get more protein into their diet. Peanuts aren’t as good as other nuts for an anti-inflammatory diet because they’re more fattening and saltier. You should avoid adding peanuts to your diet.


Any healthy diet will tell you to eat more fruit – and for good reason. Fruits, in particular berries, are extremely rich in vitamins and nutrients.

While fruit is high in sugar, the sugar is naturally occurring rather than added, so it’s not the same as the sugar you’d eat in a pack of candy or a bar of chocolate.

Vegetables (Except Corn)

I don’t recommend corn due to its high sugar content, which can be inflammatory (exactly the opposite of the desired effect of an anti-inflammatory diet). Every other vegetable, however, is fair game.

By loading up your meals with veggies, you can increase your fiber intake as well as your intake of nutrients such as vitamins, minerals, and antioxidants. Veggies are low-calorie too, so you can eat a high volume of them without putting on weight.

Healthy Fat

Not all fat is created equally. Some fats are troublesome, such as trans fats, and saturated fats, while the fat that comes from foods such as olive oil and avocados is healthier. Healthy fat is filling too, so it helps to prevent you from binging or overeating later in the day.


Whether you add them to your morning oatmeal or sprinkle them on your salads, seeds add a nutritional punch to any meal. They help to reduce long-term chronic inflammation too.

Get a FREE Anti-Inflammatory Diet Food List PDF

Do you want all this information in a printable PDF? That’s exactly what you can get here. Grab our super detailed anti-inflammatory diet food list of all the foods you can eat for FREE, by filling in the form below.

Use your anti-inflammatory diet food list PDF to get off on the right foot eating an anti-inflammatory diet.

Eating an anti-inflammatory diet doesn’t have to be challenging, time-consuming, or require you to cook foods that you wouldn’t usually cook. By simply making a few tweaks to your daily routine, you can help to maintain a healthy weight and reduce your chance of developing serious diseases such as heart disease and cancer.

With the help of our anti-inflammatory diet food list (did we mention it’s completely FREE?!), you can make small, simple changes that have a huge impact on your general health.