September 14, 2016 General Nutrition

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

Anti-inflammatory diet foods to eat and foods to avoid LISTS. 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

Anti-inflammatory diet foods to eat and foods to avoid LISTS.

These foods and spices fight inflammation!

Broccoli
Leafy greens like spinach, swiss chard, kale, etc.
Bok choy
Celery
Berries (all varieties, especially blueberries)
Pineapple (try this Pineapple Popsicle recipe!)
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

Anti-inflammatory diet foods to eat and foods to avoid LISTS.

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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Comments

Kelli H (Made in Sonoma) says
September 15, 2016 at 12:25 am

I hope his finger gets better. It’s definitely all connected to diet, I believe. I’ve changed my diet so much that I don’t really eat any inflammatory foods, except alcohol about once a week. 🙂

Reply
- Kelly says
  July 31, 2017 at 10:51 am
  
  My friend was scheduled for surgery having a trigger finger on each hand. She adjusted her diet somewhat and added a squeeze handgrip exercise. Surgery avoided along with full function if her fingers restored. The Dr was amazed and added that could put me out if business.
  
  Reply
  - Maryea says
    August 1, 2017 at 5:53 pm
    
    That’s amazing! Do you know what changes she made to her diet?
    
    Reply
Kelly says
November 19, 2016 at 7:59 am

Hi Maryea, I have a question about two foods…are eggs ok? What about olive oil? Thanks for your help!

Reply
- Maryea says
  November 21, 2016 at 9:55 am
  
  That depends who you ask. 🙂 From what I’ve read, eggs can be inflammatory if you’re eating standard eggs from chickens fed soy and corn because they become high in omega 6 fatty acids, which can be inflammatory when eaten out of balance with omega 3s. Pastured eggs, however, are better and okay to eat on an anti-inflammatory diet. Olive oil is good as long as you don’t overheat it. I tend to only eat my olive oil in dressings these days so as not to heat it at all.
  
  Reply
  - Susan Jensen says
    May 22, 2017 at 3:20 pm
    
    Pastured eggs?
    
    Reply
    - KimCJ says
      May 29, 2017 at 4:36 am
      
      Free range
      
      Reply
    - Maryea says
      July 16, 2017 at 10:05 pm
      
      Pastured eggs come from chickens that are free to wander outdoors in a pasture where they can eat grass, worms, bugs, etc.
      
      Reply
Danielle says
January 1, 2017 at 9:52 pm

Do you have any recipes for anti inflamitory diets? Would love to try this for my family!

Reply
- Maryea says
  January 2, 2017 at 8:35 am
  
  I have a lot actually! I am working on tagging them all so they are easy to find in a category. I will be done soon so they will be easier to search! Look for a anti-inflammatory recipe category on my recipe page within the next week. 🙂
  
  Reply
Georgia says
January 14, 2017 at 8:55 pm

Thank you all. The information on the anti inflamatory foods is very good

Reply
Barbara Walter says
February 7, 2017 at 1:21 pm

I did an MRT blood test for inflamatory foods and many of the foods on your anti-inflamatory list are very bad for me. So it really is based on the individual

Reply
- Maryea says
  February 8, 2017 at 9:46 am
  
  Interesting, Barbara. Thanks for sharing.
  
  Reply
- Chris says
  June 4, 2017 at 1:48 pm
  
  Of course it is and individual issue what you should eat and what you shouldn’t. Apparently blood type diet tells you more on this issue.
  
  Reply
Lisa says
May 21, 2017 at 6:34 am

Can I subsctibe to your blog or website?

Reply
Ginny McCullough says
July 15, 2017 at 8:27 am

Thank you. I have a trigger finger and don’t want surgery. I’ll try this.

Reply
Edna says
July 15, 2017 at 7:14 pm

What oil is good to cook?

Reply
- Maryea says
  July 16, 2017 at 10:07 pm
  
  I use avocado oil for cooking because it has a high smoke point and is not considered an inflammatory oil.
  
  Reply
Jess says
September 10, 2017 at 8:08 am

I had trigger finger when I was 4/5ish. I had surgery was diagnosed years later with Atypical juvenile arthritis. I don’t axactly know that the Dr’s really believed this diagnosis as an adult I feel like they might have just slapped it on me so they felt like they were doing their job. Fast forward 30 years lived my entire life with joint pain. Had an allergic reaction to Batrium (antibiotic) threw my body into total crazy mode. I have since been diagnosed with Lupus and Sjogerns syndrome. Hoping an antiflamitory diet will help. So far acupuncture has allowed me to be off all of the nasty meds I used to take.

Reply
- Maryea says
  September 11, 2017 at 10:32 am
  
  Hi Jess! I recently read the book “The Plant Paradox” and it sounds like the diet Dr. Gundry recommends in it will help you immensely. It’s an anti-inflammatory diet X 100. I urge you to check it out!!
  
  Reply
- Nicci D. says
  December 20, 2018 at 8:50 pm
  
  I have put my husband’s Chrons in remission with the AIP diet. You just have to be diligent. Dairy, almonds and gluten are big triggers for him. Good luck in your endeavors.
  
  Reply
  - Kelly says
    June 20, 2019 at 5:41 am
    
    What is the AIP diet as I’m 38 and have had chrons for about 7 years so would love to hear about the diet.
    Kelly
    
    Reply
    - Maryea says
      June 20, 2019 at 12:28 pm
      
      Hi there! If you google “AIP diet” you’ll get lots of info! I’ve never had a need to do the AIP Diet and don’t have a ton of into on it.
      
      Reply
Susan says
January 13, 2018 at 1:43 pm

Hi. Interested in trying an anti inflammatory diet. I know it’s good for joint inflammation.. what about nerve inflammation or spasms? Thanks

Reply
tonya says
April 1, 2018 at 11:29 am

I went on an anti inflammatory diet about 10 years ago when i was young. Help with acne and allergies. What i remember is that starch food like potatoes & peas, acidic foods like tomatos & oranges and caffein is on the list of things to eliminate. Or cause inflammation. From your point of view is that true?

Reply
lakshmi says
April 16, 2018 at 4:16 am

i am vegetarian and suffering from nerve pains and fatigue, i am living in such a place only cow milk products are only available. i dont even eat egg, can you suggest me a diet plan to come out of the vicious circle of inflammation and spasm.

Reply
- Maryea says
  April 16, 2018 at 10:04 pm
  
  You can eat a plant based diet without any milk. If you need milk, you can always make your own almond milk. This post has a video showing how easy it is: https://happyhealthymama.com/how-to-make-homemade-almond-milk-video.html
  
  Just stick to whole foods! Best of luck to you!
  
  Reply
Lakshmi says
April 17, 2018 at 2:12 am

also please suggest me a diet plan, i am so confused what to include and what not to include. i am eating only cooked vegetables, fruits and brown rice.

Reply
Val Marsden says
August 30, 2018 at 3:50 pm

Hi two questions – I have diverticular disease – is poached chicken (cooked in oven with water) and avocados ok to eat? I also have rheumatoid and osteoarthritis so a bit of a double whammy! Thanks in advance.

Reply
Nicci D. says
December 20, 2018 at 8:52 pm

I have put my husband’s Chrons in remission with the AIP diet. You just have to be diligent. Dairy, almonds and gluten are big triggers for him. Good luck in your endeavors.

Reply