Anti-inflammatory Diet: List of Foods to Eat and Avoid

Chronic inflammation is linked to nearly every disease that plagues our society today. When our bodies are overloaded with dietary and environmental toxins, we switch on our immune systems and they don’t turn off. An overactive immune system sends your body into a constant state of distress, and inflammation takes over.

The list of diseases and conditions linked to chronic inflammation is long, and unfortunately familiar to most of us. Chronic inflammation is thought to play a role in the development of cancer, cardiovascular disease, diabetes, high blood pressure, high cholesterol, Crohn’s disease, Parkinson’s disease, Alzheimer’s disease, asthma, arthritis, and IBS, to name a few.

In a recent Happy Healthy Mama newsletter, I let you know that my husband Tim was having issues with the mobility of one of his fingers. Speaking of my newsletter, if you aren’t getting it yet, pop your email address in the little box below and you’ll be on my list. To thank you, you’ll get a mini ebook of my Top 10 Favorite No Bake Snacks.

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Okay, back to the husband’s finger. He’s experiencing what’s known as “trigger finger.” This is when one or more of your fingers catches or locks up. Tim’s case is rather severe as some mornings his finger is locked into his palm and it’s hard for him to get it moving again. When I started researching trigger finger I found out “it is caused by local swelling from inflammation…” (source) Surprise, surprise.

His finger problem triggered me (pun intended) to encourage Tim to eat a more anti-inflammation diet. He was mostly on board until he heard that meant he has to cut back on sugar. I think his finger is bothering him enough, though, that he’s willing to get serious about eating in a way that can help him avoid surgery.

I put together this list for him and thought I should share it with all of you, also. First I am sharing the list of foods that are anti-inflammatory foods; these are the ones that will fight inflammation. The second list are inflammatory foods that you should try to limit or avoid if you want to decrease chronic inflammation in your body.

The foods to eat list is much easier for me than the foods to avoid and I’m sure that’s the case with everyone. A few years ago I had some serious finger pain (ironic now it’s Tim’s finger…) that spurred me to research the anti-inflammatory diet and I was very strict with it for 8 weeks. It worked amazingly well! An anti-inflammatory diet is great for anyone with a goal of longevity and disease prevention, but from personal experience, I highly recommend a strict anti-inflammatory diet to anyone dealing with chronic joint pain. As always, talk with your doctor, but it’s 100% worth the effort of letting food be your medicine.

Anti-inflammatory Diet Food Lists

Foods to Eat in Abundance

These foods and spices fight inflammation!

• Broccoli
• Leafy greens like spinach, swiss chard, kale, etc.
• Bok choy
• Celery
• Berries (all varieties, especially blueberries)
• Pineapple
• Beets
• Salmon
• Bone broth
• Walnuts
• Coconut oil
• Chia seeds
• Flax seeds
• Turmeric
• Ginger
• Cloves
• Rosemary
• Cinnamon
• Oregano
• Marjoram
• Thyme
• Sage
• Shiitake mushrooms
• Garlic

 Foods to Limit or Avoid

These foods or ingredients may trigger inflammation.

• Foods with casein (cow’s milk and dairy products from cow’s milk)
• Sugar
• Trans fats and hydrogenated or partially hydrogenated fats
• Fried foods
• Refined carbohydrates
• Foods with gluten (wheat, rye, barley, etc.)
• Vegetable oils such safflower, corn, sunflower, or mixed vegetable oils
• MSG
• Artificial sweeteners
• Alcohol (in excess)
• Processed meats

With many of the foods and ingredients on the foods to avoid or limit list, you will have to be a label reader. If that’s new to you, it will make grocery shopping take longer at first. Eventually, though, it will become second nature and you’ll recognize food products that will have those ingredients you want to avoid before you even look.

I will definitely keep you updated on Tim’s finger as he tries to be strict with his anti-inflammatory diet. You don’t have to have a specific health problem to eat this way, though. An anti-inflammatory diet is one that will help you feel energized, healthy for the long term, and is recommended by top nutrition experts. I hope you find this list helpful as you inspire to eat your way to your optimal health!

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