cover photo of blog article anti inflammatory food list pdf

Anti Inflammatory Food List [pdf] : 120+ Enjoyable Eats

What is inflammation?  How can I know if I have it?  Is there an anti inflammatory food list pdf download that can make healthy eating easy for me?  And what inflammatory foods should I avoid? 

These are the questions I’ve been hearing lately from you.  And you’ve connected the dots between eating and inflammation. For example…

  • Eating particular foods and lifestyle factors, like stress and poor sleep, can lead to inflammation.  
  • As inflammation continues over time, it can lead to long term illness such as heart disease, diabetes, autoimmune disease, and dementia.   
  • And long term, or chronic illness leads to expensive medical bills, dependency of prescription medication, feelings of sadness, uncertainty, and lack of control.

You understand the inflammation process and risks. Yet you feel overwhelmed, and think Where do I start? 

Start here! This article has tips to help, and a 120+ enjoyable eats anti-inflammatory foods list [pdf] option too! 

Download your anti inflammatory food list [pdf] here!

picture of food; download anti inflammatory food list [pdf] here

What is Inflammation?

Before we get to talking about the anti inflammatory food list [pdf], I want to make sure you understand what inflammation is.  And how your immune system is involved in the process. 

According to its definition, inflammation means to be excited or be in a state of excessiveness or uncontrollable.  Inflammation is also defined as to be heated or to be set on fire

Inflammation is good for a short time. For example, when you get sick, or when you experience a cut, scrap, or bruise.  The inflammation process is a sign that your immune system is at work

The immune system works to repair and restore tissue.  Plus it works to kill off bacteria, viruses, and any other microscopic enemies that may get into the bloodstream to cause chaos. 

So short term inflammation is good, but when inflammation happens over a long time trouble begins.  Just like any worker being overworked and unappreciated, our immune system is the same. 

And working overtime for weeks, months, and years can make our immune systems become exhausted, angry, and confused. Constantly on the clock leads to burn out and blow up.  This is when chronic illness takes root.  

Overworking isn't good.  Just like a worker who is overworked and unappreciated, the immune system can feel the same.

What Causes Inflammation?

Now that you understand how your immune system is connected to inflammation, let’s chat about what causes inflammation.  Food is linked, but what causes it looks differently for everyone

You are wonderfully and uniquely made.  Things that cause inflammation in you may not be the cause of inflammation in another person.  

So simply downloading an anti inflammatory food list [pdf] may be easy, but figuring out what foods are causing inflammation may not be that easy.   

Some inflammation causes are no-brainers but others might be surprising. 

6 Factors that are linked to inflammation

Junk foods or processed foods are definitely no-brainers when it comes to foods that induce inflammation.  It didn’t take me, nor your doctor or your grandmother to tell you that. 

These foods are made in factories and with ingredients that were formulated in a laboratory.  And if there were any natural nutrients in these foods, the ‘process’ stripped them away.   

Other no-brainer causes of inflammation include…

  • Stress at home, at work, and in life 
  • Smoking, chewing tobacco, and/or vaping
  • Alcohol – yep, avoiding alcohol can reduce brain inflammation
  • Poor Sleep 
  • Too much body fat*

*Talking about body fat is not intended to shame you.  I believe your weight is not the problem but a symptom to the problem. 

Plus just because you happen to fall in line with a medical weight chart does not mean that you are healthy and without inflammation.  

Again I’m writing to help you fight inflammation.  Choosing to hold on to shame is not the way to cut inflammation.  

Download the anti inflammatory food list [pdf], plus join a community that eats healthy to fight inflammation : Anti Inflammatory Healthy Eating Community

picture of facebook group community, anti inflammatory healthy eating community

4 more factors that are linked to inflammation

Other causes of inflammation that can be surprising, include…

Environmental toxins can be found in the air, soil, and water.  Toxins can also be lurking in personal care products you put on skin and the scents or smells you breathe in. 

These personal care product toxins when applied to you skin or breathed into your lungs, go directly into your bloodstream. 

Connectivity, or lack of connections to others can lead to inflammation.  We are social beings, even for introverts.  And if we have learned anything from the pandemic, we need each other.   

Physical activity, or exercise is wonderful way to relief stress. But it can also be stressful to your body.  Exercising induces muscle microtears so that your muscles can grow and become stronger.  

Microtears are short term inflammation.  And if you couple exercise stress with long term inflammation, then you may have too much at one time.  Bottom line : Talk to your doctor before adding exercise. 

Real Food.  And no, I’m not talking about junk food or processed food.  I’m referring to real food that is grown and/or raised.    

Remember you are uniquely made.  And one of a kind.  You look like you, and act like you.  Plus you have a special group of talents. 

This also means that your body handles foods unlike anyone else.  So snagging your copy of the anti inflammatory food list is a great place to start, but cutting inflammation can be tricky.  Good news, it’s not impossible!   

I’ve actually developed a method to help you uproot inflammation one bite at a time.  The method is called the Farm to Flourish Nutrition Program

The Farm to Flourish Nutrition Program gives you an anti inflammatory food list [pdf] specific to you and your needs.  Plus the program helps you gain confidence with food and provides results that last!   

farm to flourish nutrition program outcomes list

How to know if you have inflammation

As mentioned above, you are wonderfully made.  And even though medical technology is advanced, it’s not so good that you can be hooked up to a diagnostic machine to see what’s wrong.   

You are wonderfully made as a human, not a machine. So listening to what your body is saying is important.  Your body talks to you in symptoms. 

These symptoms can include but are not limited to the following…

Digestion : bloating, constipation, diarrhea, gas, abdominal pain, continual hunger, feeling too full, never feeling full, reflux, urgent bathroom visits

Brain : headaches, migraines, difficulty with focus, lack of motivation, energy slumps, trouble with sleep, fatigue, feeling overwhelmed, food cravings, memory issues

Hormones : continually feeling tired, overwhelmed, stressed, anxious, blood sugar swings, appetite swings, mood swings, changes in sex drive

Musculoskeletal : joint pain, back pain, difficulty with exercise, recovery, inability to build strength, weakness

Other : sinus trouble, environmental allergies, continual sickness, continual need for antibiotics, continual need for over-the-counter medication, weight gain, not able to lose fat, not able to gain muscle, weight loss, skin infections, dry skin, broken out skin, gum disease, bad breath, swelling in hands and feet 

Many of the symptoms listed above may or not be a result of long term inflammation.  To know for sure, it’s always best to check with your qualified medical professional, like your doctor. 

Your body is talking.  Are you listening?  A list of possible signs and symptoms of inflammation.

Anti Inflammatory Food List [pdf] and More!

Here it is!  The anti inflammatory food list [pdf], and when you click this link you will get the list sent directly to your email!  

You’ll also receive email updates with recipes, food tips, and upcoming opportunities to help you uproot inflammation. 

Anti Inflammatory Foods

Let’s start with anti inflammatory foods from the farmers market, or foods that can be grown and/or raised.  Remember click the link if you would like this anti inflammatory food list [pdf] delivered to your inbox. 

I would like to restate that you are uniquely made. Thus, any food list isn’t fool proof, not exhaustive.  

For example, when you download the anti inflammatory food list [pdf], the foods highlighted in RED may be reconsidered if you are diagnosed with autoimmune disease. 

Also when you download your copy of the anti inflammatory food list [pdf], the foods written in PURPLE, are definitely known to be problematic for gut health.   Whereas the foods listed in BLUE are only potentially problematic  for gut health.

Please note that the contents (including text, images, links, resources, etc) of this article are for informational purposes only. Always seek the advice of your qualified health care provider.

Vegetable List for Anti Inflammatory Eating

  • Acorn Squash
  • Artichoke
  • Arugula
  • Asparagus
  • Beets 
  • Beet Greens
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Butternut Squash
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Cucumber
  • Delicata Squash
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Green Beans
  • Greens
  • Kale
  • Kohlrabi
  • Kohlrabi Greens
  • Lettuce
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Parsnips
  • Peas
  • Potatoes
  • Pumpkin
  • Radishes
  • Radish Greens
  • Rhubarb 
  • Romaine
  • Rutabaga
  • Shallots
  • Sugar Snap Peas
  • Spaghetti Squash
  • Spinach
  • Spring Onion
  • Squash, all types
  • Sweet Potatoes
  • Tomatoes
  • Turnips 
  • Turnip Greens
  • Yams 
  • Yellow Squash
  • Zucchini

Anti Inflammatory Fruits List

  • Apples
  • Apricots
  • Bananas
  • Berries, all types
  • Cherries
  • Citrus, all types
  • Dates
  • Figs
  • Grapes
  • Grapefruit
  • Guava
  • Kiwi 
  • Lemon
  • Lime
  • Mango
  • Melon, all types
  • Nectarines
  • Oranges
  • Papaya
  • Pawpaw
  • Peaches
  • Pears
  • Persimmons
  • Pineapple
  • Plantains
  • Plums 
  • Pomegranate
  • Apples
  • Apricots
  • Bananas
  • Berries, all types
  • Cherries
  • Citrus, all types
  • Dates
  • Figs
  • Grapes
  • Grapefruit
  • Guava
  • Kiwi 
  • Lemon
  • Lime
  • Mango
  • Melon, all types
  • Nectarines
  • Oranges
  • Papaya
  • Pawpaw
  • Peaches
  • Pears
  • Persimmons
  • Pineapple
  • Plantains
  • Plums 
  • Pomegranate

Animal Protein Anti Inflammatory Foods

  • Beef
  • Bison
  • Chicken
  • Duck
  • Eggs
  • Fish 
  • Game
  • Lamb
  • Organ Meat
  • Pork
  • Turkey
  • Venison 

Diary Anti Inflammatory List

  • Butter
  • Buttermilk
  • Cheese
  • Cream
  • Milk, Full 
  • Yogurt, Plain

Cooking Fats Anti Inflammatory List

  • Beef Tallow
  • Clarified Butter/Ghee
  • Duck Fat
  • Lard
  • Avocado Oil 
  • Coconut Oil
  • Olive Oil

Whole Food Healthy Fats Anti Inflammatory List

  • Avocado 
  • Coconut
  • Olives  

Nuts & Seeds Anti Inflammatory List

  • Almonds
  • Brazil Nuts
  • Cashews
  • Chia Seeds
  • Flaxseeds
  • Hazelnuts
  • Macadamia Nuts
  • Pecans
  • Pine Nuts
  • Pistachios
  • Pumpkin Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Walnuts
  • Nut & Seed Butters

Herbs & Spices Anti Inflammatory List

  • Allspice
  • Aniseed
  • Basil
  • Bay Leaf
  • Caraway Seed
  • Cardamon
  • Cayenne
  • Chili Powder
  • Chives
  • Cilantro
  • Cinnamon
  • Cloves
  • Cocoa Powder
  • Coriander
  • Cumin
  • Dill
  • Fennel
  • Garlic
  • Ginger
  • Nutmeg
  • Onion Powder
  • Oregano
  • Paprika
  • Parsely
  • Pepper, all types
  • Peppermint
  • Red Pepper Flakes
  • Rosemary
  • Saffron
  • Sage
  • Salt, all types
  • Thyme
  • Turmeric 

Beverage Anti Inflammatory List

  • Black Tea
  • Coffee
  • Coconut Water
  • Fruit Juice
  • Green Tea
  • Herbal Teas; Chaga, Peppermint, and Rooibos
  • Soda Water 
  • Sparkling Mineral Water
  • Water
  • White Tea
anti inflammatory eating can be tricky; you are uniquely made, and you digest food unlike anyone in the world; picture of many foods.

Ingredients that are connected to inflammation

Before I close this anti inflammatory food list [pdf] article, I would also like to inform you about ingredients found in foods that are known to cause inflammation. 

The ingredients listed below are usually found in packaged goods found at the local grocery store.  Always check ingredient lists. These ingredients can be found in foods everywhere!

Again the list below is not exhaustive, and for informational purposes only.  Always check with your qualified health provider for diagnosis, treatment, care, and management of your health care needs.

These inflammation causing ingredient families are also found on the anti inflammatory food list [pdf].  If you would like to get an easy to read downloadable, plus other nutrition freebies, click here.

4 Food Ingredients connected to inflammation

1. Fake Sugar

This ingredient may be listed as ‘diet’ or sometimes ‘lite’ on food and beverage labels.

Ingredients to watch for :









Sweet Low


You may be wondering, how is fake sugar connected to inflammation? 

Well, fake sugar is linked to cancer, headaches and migraines, joint pain, weight gain, and food cravings.

2. Sugar

This ingredient goes by many names, so be sure to watch out for the following names for sugar : 


Beet Sugar

Brown Sugar

Cane Sugar

Coconut Sugar

Date Sugar


Carbo Syrup

Corn Syrup



High Fructose Corn Syrup



Modified Food Starch


Table Sugar

Tapioca Sugar

These ingredients taste sweet, but think again. It’s not sweet for inflammation.

And these symptoms can look like :  hormonal dysregulation, a weakened immune system, and joint discomfort.

3. Processed Oils

This ingredient may be listed on as : 

Canola Oil

Corn Oil

Cottonseed Oil

Grapeseed Oil

Soybean Oil

Sunflower Oil

Hydrogenated Oil


Fat Spreads 

Flavored Butters

Partially Hydrogenated Oil

Trans Fat

Vegetable Oils

Processed fats are usually made in a factory, or if come from a natural source are considered highly processed.  These oils are known to damage your cells.  

Our bodies are made up of billions of individual cells.  And when these cells are damaged this means that you may be dealing early aging, heart disease, and poor brain health. 

4. Ingredient Additives

It doesn’t take a food scientist to tell you that ingredients made artificially aren’t building health.  Here’s a few to watch out for : 

Caramel Color

Food Coloring, or Artificial Coloring




Artificial Flavors

Hydrolyzed Soy Protein 

Soy Lecithin

Sulfites and Sulfates

Nitrites and Nitrates


Xantham Gum

These ingredient additives are added to food to improve taste, texture, look and shelf life of the packaged food, but are ideal for your health. 

These additives are known to cause hormonal dysfunction, digestive distress, headaches and hyperactivity. 

picture of food; download anti inflammatory food list [pdf] here
Download your copy : Anti Inflammatory Food List [pdf]

How Anti Inflammatory Food can help you

In closing, the anti inflammatory food list [pdf] within this article is a great way to start when it comes to fighting inflammation.  You are uniquely made. No one person digests foods like you.  

So, start with downloading the anti inflammatory food list [pdf].  Plus, talk with a doctor about how to cut inflammation.  

And if you continue to have questions, consider the Farm to Flourish Nutrition Program.  This 8-week program is designed to help you figure out what foods you specifically need to uproot inflammation, gain confidence in eating and create lasting results! 

About the Author

Elizabeth Ray is a Registered Dietitian Nutritionist who is on a mission to help you feel good about food!  She believes food from the farm is best.  And she is developing nutrition resources to help you discover the possibilities of real food that is grown/raised by the local farmer.  

For more delicious, nutritious and adventurous recipes that are sourced from the farm, click here.  

“May food from the local farm help you flourish!” – Elizabeth Ray Farmers Market Nutritionist

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