This comprehensive list includes foods that have been shown to have anti-inflammatory properties. Focus on incorporating these foods into your daily diet while minimizing pro-inflammatory foods discussed in Module 3.
Print This List
Vegetables
✓ Spinach
✓ Kale
✓ Broccoli
✓ Brussels sprouts
✓ Cabbage
✓ Cauliflower
✓ Bell peppers
✓ Carrots
✓ Beets
✓ Sweet potatoes
✓ Onions
✓ Garlic
✓ Mushrooms
✓ Tomatoes*
✓ Zucchini
✓ Cucumber
✓ Asparagus
✓ Celery
* Some individuals with autoimmune conditions may need to avoid nightshades like tomatoes
Fruits
✓ Berries (all types)
✓ Cherries
✓ Oranges
✓ Lemons
✓ Limes
✓ Grapefruit
✓ Pineapple
✓ Papaya
✓ Apples
✓ Pears
✓ Grapes
✓ Pomegranate
✓ Kiwi
✓ Avocado
Healthy Fats
✓ Extra virgin olive oil
✓ Avocado oil
✓ Coconut oil
✓ Flaxseed oil
✓ Walnuts
✓ Almonds
✓ Pecans
✓ Hazelnuts
✓ Macadamia nuts
✓ Chia seeds
✓ Flax seeds
✓ Hemp seeds
✓ Pumpkin seeds
✓ Sunflower seeds
Protein Sources
✓ Wild-caught fish
✓ Salmon
✓ Sardines
✓ Mackerel
✓ Grass-fed beef
✓ Pasture-raised chicken
✓ Pasture-raised eggs
✓ Lentils
✓ Chickpeas
✓ Black beans
✓ Tempeh
✓ Tofu
Whole Grains (if tolerated)
✓ Quinoa
✓ Brown rice
✓ Steel-cut oats
✓ Buckwheat
✓ Millet
✓ Amaranth
Herbs and Spices
✓ Turmeric
✓ Ginger
✓ Cinnamon
✓ Rosemary
✓ Thyme
✓ Oregano
✓ Basil
✓ Sage
✓ Cloves
✓ Cardamom
✓ Black pepper
✓ Cayenne pepper
✓ Parsley
✓ Cilantro
✓ Mint
Beverages
✓ Green tea
✓ White tea
✓ Herbal teas
✓ Filtered water
✓ Bone broth
✓ Vegetable broth
✓ Kombucha (low sugar)
Sweeteners (use sparingly)
✓ Raw honey
✓ Maple syrup
✓ Stevia
✓ Monk fruit
Foods to Minimize or Avoid
- Refined sugars and carbohydrates: White bread, pastries, sodas, breakfast cereals, etc.
- Processed meats: Bacon, sausage, ham, smoked meat, beef jerky, etc.
- Trans fats and hydrogenated oils: Margarine, shortening, fried foods, many processed foods
- Vegetable and seed oils high in omega-6: Corn, soybean, sunflower, safflower, etc.
- Excessive alcohol
- Artificial additives, preservatives, and sweeteners
- For some individuals: Gluten, dairy, soy, corn, eggs, nightshades
Note: Individual responses to foods can vary. The elimination diet described in Module 3 can help you identify your personal inflammatory triggers.
Return to Module 3