Printable List of Anti-Inflammatory Foods

Chronic inflammation is bad. It’s shockingly bad for your body and your health. This printable list of anti-inflammatory foods will make your next trip to the grocery store an easy one.

Human Body Internal Organs Picture

Many of you know that chronic inflammation leads to many devastating and horrible disease processes. Everything from diabetes to heart disease to autoimmune disorders to cancer is now thought to be instigated in large part by chronic inflammation.

holding a basket of vegetables for anti inflammatory diet

It’s something every single one of us should take seriously if we want to lead long and healthy lives.

How Does Food Help With Chronic Inflammation?

The entire mechanism of how food directly and indirectly affects our body’s inflammatory system is a little outside the scope of this article.

But it’s something I’ve been researching for nearly 3 years. I am stunned and empowered by how much we can affect our internal bodily systems simply by eating the proper food. And this printable list of anti-inflammatory foods can make it easy for you to make good choices.

In a nutshell, consuming good foods and eliminating bad ones will help activate cellular pathways that reduce inflammation and help deactivate the pathways that cause it. It’s a win-win.

DNA for anti inflammatory food intake

The right foods positively affect our epigentics, which in turn activates the healthy genes and turns off the unhealthy ones in our DNA. Fascinating stuff, right?

Which Foods Reduce Inflammation?

There are a number of foods and spices that have been scientifically studied and proven to reduce chronic inflammation. And my free printable list of anti-inflammatory foods highlights the best of them.

Here’s a list of my Top 5 Anti Inflammatory Foods to eat, but the free printout has a more comprehensive list. And it also lists foods that cause inflammation that you should avoid.

Dark Leafy Greens – Spinach, chard, beet greens and collard greens are all very high in nutrients that fight inflammation. Rich in Vitamins E, D, A and K, leafy greens are a powerhouse of phytonutrients that reduce inflammation.

leafy vegetables for list of anti inflammatory foods

Eat them cooked or raw, drizzled with high-quality extra virgin olive oil and a little salt and pepper and you should be good to go.

Anti-Inflammatory Spices – Turmeric and pepper are the big hitters when it comes to spices that help with chronic inflammation. Turmeric has been studied extensively and is widely known to combat systemic body inflammation. Adding pepper to the mix increases the body’s ability to absorb turmeric. So always include a dash of freshly ground pepper anytime you add turmeric.

dish of ground turmeric with fresh

Cruciferous Vegetables – Broccoli, cauliflower, kale, and Brussels sprouts are all foods very rich in anti-inflammatory properties. The high levels of sulforaphane found in all of these cruciferous veggies are anti-oxidants that are very effective in fighting inflammation. Eat them raw or slightly steamed for the most health benefits.

cruciferous veggies for printable list of anti inflammatory foods

Ginger – Ginger, fresh or ground, is incredibly good for the gut and overall health. It has been shown to aid with an upset stomach and provide overall good gut health balance. Additionally, newer studies have established that ginger can potentially fight various cancers. I try to eat ginger nearly every day. I love it and it makes me feel great!

Fatty Fish – It’s all about the Omega-3s! Salmon, mackerel, tuna and sardines are loaded with them. And Omega-3s are well known to reduce inflammation. The oils in these fatty fish reduce elements in your body that promote inflammation. It is wise to consume fatty fish every day, but since that can be tough, I do recommend a fish oil supplement. (I’m not a huge fan of supplements, but I make an exception for fish oil!)

raw fresh salmon on cutting board for printable list of anti-inflammatory foods

Keep in mind that fighting chronic inflammation is a commitment. Out with the bad and in with the good. The foods you should eat are just as important as the foods you shouldn’t eat. This printable list of anti-inflammatory foods covers both – those you should consume and those you should avoid.

Everyone has his or her own reason for turning to an anti-inflammatory diet. Mine became necessary when I was diagnosed with severe Crohn’s disease.

So turning down the inflammation in my body became imperative. If I wanted to live a normal, healthy, life then inflammation had to go. I’m delighted with the results of eating an anti-inflammatory diet. I hope you get similar results. This anti-inflammatory soup is what started me on the path to extraordinary health!

Please feel free to contact me if you have any questions!

Leave a Reply

Your email address will not be published. Required fields are marked *