Best Foods to Fight Inflammation & Foods That Cause Inflammation (Plus 22 Anti-inflammatory Recipes) by Ann Marie Patitucci

Recipe Collections
a year ago

Best Foods to Fight Inflammation & Foods That Cause Inflammation  (Plus 22 Anti-inflammatory Recipes)

As someone with an autoimmune disease, I need to be aware of what I should be eating – and not eating. I’ve read a lot about the best anti-inflammatory foods to eat but not as much about the foods to avoid, i.e. those that cause inflammation. So I wanted to put together a list of both the most anti-inflammatory and inflammatory foods. After all, chronic inflammation has been linked to cancer, diabetes, heart disease, depression and Alzheimer’s disease, so it may just be worth it to learn about both.

Inflammatory Foods and Drinks (Avoid or Minimize These)

  1. Processed meats, such as deli meats, pepperoni, hot dogs, sausage and bacon.
  2. Highly processed foods, such as fast food, ready-to-eat meals and snacks.
  3. Added sugars, such as those in condiments, salad dressings, etc.
  4. Soda and other sugar-sweetened beverages.
  5. Artificial sweeteners. Use sugar or another sweetener like stevia, honey or maple, but in smaller amounts.
  6. Refined carbs, such as pasta, bread and white rice.
  7. Too many omega-6 fatty acids, such as vegetable oils (aim for more omega-3s).
  8. Trans fats, such as fried foods, fast food, margarine and shortening.
  9. More than one or two cocktails (no more than one a day for women and two for men).

Anti-Inflammatory Foods and Drinks (Eat More of These)

1. Vegetables, such as broccoli, tomatoes, avocados, peppers and mushrooms. Try these recipes:

Lemony Turmeric Broccoli

Mediterranean Tomato and Radish Salad

Grilled Avocados

Grilled Mushroom Kebabs

Roasted Red Pepper Dip

2. Green leafy vegetables, such as kale, spinach and collards. Try these recipes:

Korean Sesame Spinach

Kale and Quinoa Power Salad

Brazilian Collard Greens

3. Fruits, such as strawberries, blueberries, cherries, oranges, grapefruit and grapes. Try these recipes:

Blueberry Smoothie Bowl

Cherry Vinaigrette

Broiled Grapefruit

Dried Strawberries

4. Extra virgin olive oil. Try these recipes:

Lemon Vinaigrette

Tabbouleh Salad With Olive Oil Dressing

5. Nuts, such as walnuts and almonds. Try these recipes:

Rosemary Walnuts

Trout Almondine

6. Turmeric! Try these recipes and here are more turmeric recipes:

Turmeric Eggs

Gwyneth Paltrow's Anti-inflammatory Tonic

Turmeric Roasted Cauliflower

7. Fatty fish, such as salmon, mackerel, tuna and sardines. Try these recipes: 

Mustard Salmon

Grilled Sardines

8. Green tea. Try this recipe:

Matcha Green Tea Chia Pudding

The content on is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get inspiration in your newsfeed daily. Inspire and be inspired.

Related Products on Amazon We Think You May Like:

30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.

Turmeric Eggs Recipe: This Healthy Breakfast Recipe May Help Fight Inflammation

Inflammation Remedies: 6 Things You Can Do to Reduce Inflammation

This Savory Vegetable Beef Soup Recipe Helps to Fight Inflammation (Autoimmune Protocol Diet Friendly)

Donna John
Great list here! I fight inflammation in my hands quite often. I have found that diet plays a big role in flareups. Love all the recipes!
Elisa Schmitz
I'm right there with you on the anti-inflammatory diet, Ann Marie Patitucci . This is super helpful, thank you! (And delish, too!)
This makes so much sense but not many people may realize it.

join discussion

Please login to comment.

recommended tips

Sweet & Tart Cranberry Pie Recipe: Who Needs Cranberry Sauce?

Salted Caramel Apple Pie Recipe Elevates Your Fall Baking

Creamy Chocolate "Mousse" Recipe Has 2 Secret Ingredients That Boost Nutrition

Cranberry Apple Cole Slaw Recipe: A Sweet & Tart Healthy Christmas Side Dish