Anti- Inflammatory Diet Menu: All You Need to Know

Why is the anti-inflammatory diet menu important for you? Well, while short-term inflammation protects you, chronic or persistent inflammation has been linked to chronic disease, fatigue, weight gain, emotional distress, gastrointestinal issues, and elevated blood sugar. Because an anti-inflammatory diet can help you minimize unhealthy chronic inflammation, this type of diet can help you improve important aspects of your physical and emotional health.

Why focus on food? Because food has a large impact on inflammation, and the impact can be positive or negative, it makes sense to focus on eating foods that can help you decrease inflammation.

Are you confused about what to eat and not eat? This blog will help you make better decisions regarding the types of foods to eat to reduce inflammation. Making good choices is easier and tastier than you think!

The key to fight inflammation is to change the foods you eat.

What is an Anti-Inflammatory Diet?

While there is no specific diet plan to follow when it comes to the anti-inflammatory diet menu in regards to portions or exactly what to eat, we know that to reduce inflammation you can focus on eating more anti-inflammatory foods and less inflammatory foods.

Furthermore, the anti-inflammatory diet focuses on adding more whole foods filled with antioxidants, while avoiding processed foods. The diet includes a good balance of carbohydrates, fats, and proteins to make sure you are feeding your body the nutrients it needs.

In summary, the diet consists of adding fruits, vegetables, whole grains, legumes, and healthy fats.

Beyond foods, herbs and spices such as ginger, cumin, garlic, and cinnamon are also high in antioxidants and offer anti-inflammatory effects.

Benefits of Anti-inflammatory Diet

• Reduce inflammation
• Potentially improves blood sugar
• Decreased risk of Alzheimer’s
• Improves of arthritis symptoms
• Improves energy and mood
• Decreases risk of obesity and heart disease
• Decreases risk of anxiety and depression
• Improves in metabolic syndrome

Foods to Minimize

Sugary drinks	Fruit juices, sugar-sweetened beverages, energy drinks, and other drinks with added sugar.
Desserts	Candy, cake, ice cream, cookies, and other desserts.
Added sugars	Limit amount of added sugars to no more than 25 grams for women, and 35 grams for men. Added sugars are listed in food labels.
Refined carbohydrates	White pasta, white bread, white rice, white flour, pastries, and other white carbs.
Wheat and gluten	Pasta and bread
Processed meats	Sausage, deli meats, hot dogs, etc.
Processed snacks	Pretzels, chips, crackers, etc.
Fast foods	Avoid eating all types of fast foods.
Oils	Proceed seed oils and vegetable oils, safflower oils.
Trans fats	Products with partially hydrogenated oils.
Dairy	Cheese, milk, and yogurt.
Alcohol	Wine, beer, spirits, cocktails, and especially alcohol mixed with sugar.

Foods to Consume

Aim for a diet filled with nutrients, antioxidants and healthy fats.

Vegetables	Brussel sprouts, cabbage, cauliflower, broccoli, kale, spinach, sweet potatoes, leafy greens, bell peppers, tomatoes, etc. The goal is to consume 3 cups of vegetables a day.
Fresh fruit	Cherries, fresh berries, grapes, citrus fruits, etc. The goal is to eat up to 2 cups a day.
Lean proteins	Lean turkey, chicken, white fish
Legumes	Beans, lentils, soy.
Whole Grains	Gluten-free oats, buckwheat, millet, barley, quinoa, brown rice.
Fatty fish	Salmon, mackerel, anchovies, sardines, cod, herring.
Nuts and seeds	Almonds, cashews, chia seeds, hemp seeds, walnuts, flaxseed.
Chocolate	Dark chocolate-unsweetened.
Herbs and spices	Cinnamon, nutmeg, turmeric, ginger, garlic, cayenne, black pepper, basil, oregano, cumin, thyme, clove, cinnamon.
Tea	Green and herbal tea.
Healthy oils	Avocado oil, coconut oil, extra virgin olive oil.

Can You Consume Alcohol on an Anti-Inflammatory Diet?

While red wine can have antioxidant benefits, overconsumption of any type of alcohol is inflammatory. The American Heart Association recommends drinking no more than one four-ounce glass of red wine for women and no more than two glasses for men per day. However, if you do not already consume alcohol, there is no need to start now. 

Supplements

There is some evidence that fish oil, alpha-lipoic acid, and resveratrol can help reduce inflammation.

Examples of Anti-Inflammatory Meals

Below are some options of anti-inflammatory meals you can add to your diet.

Breakfast

• Scrambled eggs with veggies cooked in coconut oil, side salad, and strawberries
• Oatmeal with walnuts, blueberries, unsweetened plant-based milk (try cashew, almond, or coconut), and cinnamon

Lunch

• Turmeric chicken with quinoa and a side of your favorite vegetables
• Stir-fried tofu, cauliflower rice, and salad

Dinner 

• Grilled salmon with herbs, brown rice, and kale salad
• Stuffed bell peppers (beans) and barley.

Snack

• Cinnamon apples with almonds 
• Dark chocolate

Do you want a 3-day menu including recipes? Get it here.

Summary

An anti-inflammatory diet menu includes increasing nutrient-dense whole foods while minimizing the intake of processed meats, excessive alcohol consumption, refined sugars, and refined carbohydrates. 

Furthermore, for better results, search for other causes of chronic inflammation and include other healthy habits that can impact inflammation such as regular exercise, a good night’s sleep, and stress reduction techniques.

“Anti-Inflammatory Diet Menu” was written by Registered Dietitian Solana Nicole Faerman. Reviewed/edited by Su-Nui Escobar, DCN, RDN, FAND.