Anti-inflammatory foods are good for prevention of chronic inflammation that can protect against chronic diseases.
We know a healthy protein and plant-based diet is one that’s rewarding for our health. With an anti-inflammatory food guide resource you’re set with a preventative food healthy lifestyle that pays in longevity benefits.
These rainbow anti inflammatory foods below are alphabetized by food category for easy reference. 🌈
Some anti-inflammatory recipe suggestions and dish ideas are mentioned below. Stay tuned for more easy and healthy seasonal recipes.
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Vegetables/Greens/Salad Foods
1.Alfalfa sprouts
2.Artichoke hearts
3.Arugula
4.Asparagus
5.Avocado
6.Beets
7.Bell pepper
8.Bibb lettuce
9.Broccoli
10.Brussels Sprouts
11.Butternut squash
12.Cabbage
13.Capers
14.Carrots
15.Cauliflower
16.Celery
17.Chards
18.Cole slaw
19.Collard greens
20.Corn
21.Cucumber
22.Edamame
23.Eggplant
24.Endive
25.Fennel
26.Garlic
27.Grape leaves
28.Green beans
29.Green peas or split peas
30.Hearts of palm
31.Iceberg lettuce
32.Jicama
33.Kale
34.Kimchi
35.Leafy greens
36.Leeks
37.Mushrooms
38.Mustard greens
39.Okra
40.Olives
41.Onions (all)
42.Parsnips
43.Pickles
44.Potatoes
45.Pumpkin
46.Radicchio
47.Radishes
48.Red bell pepper
49.Red cabbage
50.Romaine lettuce
51.Rutabagas
52.Sauerkraut
53.Shallots
54.Shredded cabbage
55.Snow peas
56.Spinach
57.Spring mix salad
58.Sundried tomatoes
59.Sweet potatoes
60.Tomatoes
61.Turnips
62.Pickled Vegetables (unpasteurized)
63.Winter squash
64.Yams
65.Yellow peppers
66.Zucchini
67.Spaghettii squash
You can add tasty flavors with anti inflammatory foods in healthy oil, vinegar, butters, broths, and condiments.
And adding prebiotic veggies such as asparagus, onions, and garlic help the gut.
These are some prebiotic food ideas along with fall apple bundt cake recipe. Also enjoy healthy Game Day potato skins, an easy veggie breakfast frittata, and homemade zucchini fettuccine.
Additives – Flavor for Anti Inflammatory Foods
68.Almond butter
69.Apple cider vinegar (organic with the mother substance)
70.Avocado oil
71.Bone broth
72.Coconut oil
73.Cod liver oil
74.Ghee
75.Grape seed oil
76.Horseradish
77.Miso
78.Mushroom broth
79.Olive oil
80.Peanut butter (all-natural)
81.Salsa
82.Sea salt
83.Sesame oil
84.Sunflower oil
85.Tahini
86.Vegetable broth
87.Vinegars (white, red, balsamic, etc.)
88.Walnut oil
89.Wheat germ oil
🛒 You can gather and check out some anti-inflammatory food ideas in this article link. Here is a moist coconut oil chocolate banana bread recipe
Nuts/Seeds
Nuts have healthy fats, protein, fiber, minerals that make them anti inflammatory foods and make great snacks.
90.Almonds
91.Brazil nuts
92.Cashews
93.Chia seeds
94.Flaxseeds
95.Hemp seed
96.Macadamia nuts
97.Peanuts
98.Pecans
99.Pine nuts
100.Pistachios
101.Poppy seeds
102.Pumpkin seeds
103.Walnuts
Seafood/Protein
As anti inflammatory rich foods, seafood and fish are good sources of minerals. And certain lean proteins as well as eggs help with daily energy.
104.Anchovies
105.Chicken
106.Chili
107.Cod
108.Fatty fishes
109.Flounder
110.Pasteurized Eggs
111.Grass-fed beef
112.Grass-fed lamb
113.Mackerel fish
114.Organic chicken
115.Oysters
116.Salmon
117.Sardines
118.Scallops
119.Shrimp
120.Shellfish (clams, mussels, crabs, lobster)
121.Tempeh
122.Tofu
123.Trout fish
124.Tuna
125.Turkey (uncured)
Fruits
Fruits contain Vitamin C which is an antioxidant and water-soluble to the body. Tropical fruits like kiwi and citrus fruits are highest in Vitamin C.
126.Acerola cherry
127.Apricot
128.Bananas
129.Bitter melon
130.Blackberry
131.Black currants
132.Blueberry
133.Boysenberry
134.Cantaloupe
135.Clementines
136.Coconut
137.Cranberry
138.Dates
139.Dragonfruit
140.Elderberry
141.Figs
142.Gooseberry
143.Grapes
144.Grapefruit
145.Green apples
146.Guava
147.Honeydew melon
148.Kiwi
149.Lemon
150.Lime
151.Mango
152.Melons
153.Nectarine
154.Oranges
155.Papaya
156.Passionfruit
157.Peaches
158.Pears
159.Persimmon
160.Pineapple
161.Pomegranate
162.Plums
163.Prunes
164.Raspberry
165.Red apples
166.Red currants
167.Rhubarb
168.Spelt berry
169.Star fruit
170.Strawberry
171.Tangerine
172.Watermelon
Here are a few cool fruit recipes:
Rainbow Meringue Pie or Pavlova
Or a meringue base for a Pavlova (Pav-love) or a gluten-free Pumpkin Pie.
Grains
Whole grains are anti inflammatory foods and good sources of B-vitamins that we need daily, and that work together for our complex bodies to function.
Whole grains keep the bran (fiber), germ (vitamins such as B and E), and starchy endosperm. Look for minimally processed and “whole” in packaged ingredients.
173.Barley
174.Bran cereals
175.Brown rice
176.Buckwheat
177.Bulghur
178.Cous cous
179.Farro
180.Grits
181.Millet
182.Oats
183.Popcorn
184.Quinoa
185.Sorghum
186.Sourdough
187.Spinach pasta
188.Sprouted bread
189.Tricolor pasta (with vegetables) like zucchini pasta
190.Wheat berries
191.Wheat tortilla
192.Whole grain pasta
You’ve probably heard that you can add years to your life if you eat beans weekly. Plus, they’re easy and inexpensive anti inflammatory foods to find.
Beans are types of legumes as are lentils, chickpeas, and peas are healthy additions to any diet. There are 20,000 different kinds, most of which we don’t see in the grocery places we shop.
Beans/Legumes
193.Black bean
194.Black-eyed peas
195. Cannellini white beans
196.Chickpeas (or garbanzo beans)
197.Kidney beans
198.Lentils
199.Lima beans
200.Navy beans
201.Pinto beans
Spices are considered high anti-inflammatory foods. Many have polyphenol compounds and some work together like black pepper and cardamom.
Within their tiny molecules, within the spice and herb aroma are the potent fighting antioxidant compounds that fight cell free radicals. Spices are usually the dried parts of the plant while herbs are the fresh parts like leaves.
You can enjoy this baked garbanzo bean pie.
Spices/Herbs for Anti Inflammatory Dishes
202.Allspice
203.Anise
204.Basil
205.Black pepper
206.Cardamom
207.Cayenne pepper
208.Chili pepper
209.Cilantro
210.Cinnamon
211.Clove
212.Coriander
213.Cumin
214.Curry
215.Dill
216.Ginger root
217.Marjoram
218.Mint
219.Nettle leaf
220.Nutmeg
221.Oregano
222.Paprika
223.Parsley
224.Rosemary
225.Saffron
226.Sage
227.Sumac
228.Tarragon
229.Turmeric
Dark chocolate is a nice anti inflammatory food treat. Look for over 70% dark chocolate. And if you pair with raspberries, you’ll have superfood healthy benefits.
This is a list of rainbow spices 🌈 to choose from to brighten up your meals.
Also, these are some of my favorite spice ideas and for the holidays.
Dairy
230.Dairy that has probiotic, benefits the gut such as some cottage cheeses
231.Greek yogurt
232. Reduced fat yogurt (2%)
Other Anti Inflammatory Foods
233.Dark chocolate (cocoa)
These are some easy decadent chocolate recipes to try:
Soft serve chocolate ice cream
Total eclipse healthy chocolate cake
Anti-Inflammatory chocolate mousse
Gooey center chocolate cake (like the fallen chocolate souffle served at the corporate parties I planned).
And finally, some anti-inflammatory beverage ideas:
And, other cool healthy beverages.
🍓 Get the comprehensive 50-Page Anti-Inflammatory Food Guide with easy food lists you can print out for anti-inflammatory food grocery shopping and meal planning.
Anti-Inflammatory: Healthy Foods Made Easy
You can learn more on balanced foods and an anti-inflammatory lifestyle in my weekly healthy and happy blog. 🎉