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!
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.
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)
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!
Reducing Inflammation Through Diet
Here are some tips for reducing inflammation through diet:
- Eat a variety of fruits and vegetables every day.
- Choose whole grains over refined carbohydrates.
- Limit your intake of processed meats, fried foods, and sugary drinks.
- Eat fatty fish at least twice a week.
- Include nuts and seeds in your diet.
- 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!
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!
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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Kathryn is a Registered Dietitian and a National Board Certified Health and Wellness Coach. She is also certified through the Academy of Nutrition and Dietetics in Weight Management. She has 20+ years of nutrition experience working in a variety of healthcare settings. Her passion is to provide evidence-based nutrition information that supports vitality and longevity!