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Inflammatory Foods List PDF (Free Download)

Inflammation is the root cause of many chronic diseases. You can protect your health by limiting your intake of inflammatory foods.

We understand the importance of having a handy reference to aid in making healthier dietary choices.

That’s why we created an Inflammatory Foods List PDF.

From refined sugars and trans fats to processed meats and artificial sweeteners, our list identifies foods that are known to trigger inflammation within the body!

Hands indulging in a variety of inflammatory foods
Inflammatory Foods

What is Inflammation?

Inflammation is a natural immune response that helps your body heal from injury or infection.

However, chronic inflammation, which is low-grade and persistent, can damage your cells and tissues over time.

Chronic inflammation may lead to a variety of chronic diseases, such as heart disease, cancer, Alzheimer’s disease, and arthritis.

Doctor's hand holding a clipboard that says "inflammation"
Chronic inflammation may lead to chronic disease.

Foods that Contribute to Chronic Inflammation

  • Added sugar (cakes, cookies, coffee drinks, soda, candy)
  • Trans-fat-containing foods (commercial baked goods, stick margarine, shortening)
  • Refined carbohydrates (white bread, pasta, white rice, breakfast cereals)
  • Excessive alcohol (>1 drink per day for women; >2 drinks per day for men)
  • Processed meats (hot dogs, cured meats, sausage, deli meat)
anti-inflammatory foods next to a group of inflammatory foods
Anti-inflammatory foods vs. inflammatory foods

Anti-Inflammatory Foods

The foods below are allies in chronic disease prevention:

  • Leafy greens (spinach, kale, romaine, cabbage)
  • Fruits (strawberries, blueberries, oranges, cherries)
  • Fatty fish (salmon, mackerel, tuna, sardines)
  • Vegetables (tomatoes, broccoli, peppers, mushrooms, avocados)
  • Nuts and seeds (almonds, pecans, sunflower seeds)
  • Extra virgin olive oil

Download our Anti-Inflammatory Foods List PDF for healthy options to replace your inflammatory foods!

Inflammation fighting foods
Inflammation-fighting foods

Reducing Inflammation Through Diet

Here are some tips for reducing inflammation through diet:

  1. Eat a variety of fruits and vegetables every day.
  2. Choose whole grains over refined carbohydrates.
  3. Limit your intake of processed meats, fried foods, and sugary drinks.
  4. Eat fatty fish at least twice a week.
  5. Include nuts and seeds in your diet.
  6. Add spices with anti-inflammatory properties to your meals.

Check out this Age-Defying Dietitian blog post – “Best Anti-Inflammatory Salad Kits” for some quick and easy anti-inflammatory options!

Overhead shot of a family meal with inflammation-fighting foods
You can reduce chronic inflammation with diet!

Takeaways: Inflammatory Foods List PDF

If you have any concerns about inflammation, be sure to talk to your doctor or a registered dietitian.

They can help you to develop a personalized diet plan that is right for you!

Click here to download the Inflammatory Foods List PDF and start your journey toward a healthier you!

Healthy woman eating a salad
An anti-inflammatory diet promotes a healthier you!

Hungry for More?

Interested in more information on nutrition for healthy aging?

Check out the Age-Defying Dietitian’s Blog for more healthy aging content!

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