Anti Inflammatory Foods List PDF [Freebie]


This anti inflammatory foods list pdf helps to guide food choices to support nutrition for recovery after exercise and overall health.

Since athletes may have increased inflammation from exercise you’ll want to stick to foods that come packed with antioxidants, vitamins and minerals. (1)

Because fruits, vegetables, whole grains and healthy fats have so many anti inflammatory benefits, try to add these foods to snacks and meals whenever possible.

From nutrient and fiber rich fruits and vegetables, whole grains, healthy fats and protein sources, this free anti inflammatory foods list pdf printable is your go to source for choosing foods to support your sports nutrition performance plan.

Although most youth athletes don’t have chronic illnesses, building healthy habits early will help them carry through their lives and support overall health.

This PDF guide provides a comprehensive list of over 100 anti inflammatory foods to easily incorporate into your diet. Before your next shopping trip, print it out and circle your favorites or new foods you want to try.

anti inflammatory food list pdf

Why use the anti inflammatory foods list pdf

Inflammation is a natural process that occurs in the body to protect it from harm. However, chronic inflammation contributes to a range of health issues such as arthritis, heart disease, and even cancer. 

Fortunately, our diet can play a significant role in naturally managing inflammation.

Including anti-inflammatory foods in most meals and snacks increases the amount of antioxidants you’re getting to heal inflammation and improve overall health.

There’s not one anti-inflammatory food that’s strongest since the effects of may vary between individual and type of inflammation. It’s best to eat a variety of anti-inflammatory foods to get the benefits from each one.

While these anti inflammatory foods have anti inflammatory benefits, they also tend to be high in fiber and other vitamins and minerals that have many other overall health benefits as discussed in other posts on fiber.

What are the 10 foods that fight inflammation

Ten of the best foods that naturally fight inflammation are berries, fatty fish, leafy greens, turmeric, olive oil, nuts, ginger, tomatoes, garlic and dark chocolate. 

Read more about each of these super foods below:

  1. Berries: Berries like blueberries, strawberries, raspberries and blackberries are packed with antioxidants called anthocyanins. Research shows these reduce inflammation in the body. (2)
  2. Fatty fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties.
  3. Leafy greens: Leafy greens like spinach, kale, and collard greens have nutrients like vitamins A, C, and K, as well as antioxidants and anti inflammatory compounds.
  4. Turmeric: Turmeric, a spice that contains a compound called curcumin, has potent anti-inflammatory properties.
  5. Olive oil: Extra virgin olive oil is a rich source of healthy fats and antioxidants. Indeed, it also includes a compound called oleocanthal, shown to have anti-inflammatory effects similar to ibuprofen.
  6. Nuts: Nuts like almonds, walnuts, and pistachios have healthy fats, fiber, and antioxidants like flavanoids that reduce inflammation.
  7. Ginger: Ginger contains compounds called gingerols and shogaols, which have potent anti-inflammatory and antioxidant properties.
  8. Tomatoes: Tomatoes are rich in lycopene, an antioxidant that has been shown to reduce inflammation in the body. They also contain other anti-inflammatory compounds like beta-carotene and vitamin C.
  9. Garlic: Garlic contains compounds like allicin and sulfur, which have an anti-inflammatory and immune-boosting effects.
  10. Dark chocolate: Dark chocolate is high in flavonoids, antioxidants that have anti inflammatory benefits.
anti inflammatory foods list pdf

Anti inflammatory foods list pdf

Not surprisingly, the anti inflammatory food list contains many commonly eaten foods.

For instance, oatmeal is an anti inflammatory food. Fruits and vegetables like pineapple, cucumber and sweet potatoes are good for reducing inflammation. Lastly, even spices like cinnamon have anti inflammatory effects.

Below you’ll find a comprehensive list of anti inflammatory foods. However, you may want to print out the anti inflammatory foods list pdf because it has all the foods on one page.


  • Blueberries
  • Cherries
  • Oranges
  • Grapefruit
  • Kiwi
  • Pineapple
  • Apples
  • Pears
  • Grapes
  • Guava
  • Pomegranate
  • Mango
  • Apricot
  • Grapefruit
  • Lemon
  • Lime
  • Red grapes
  • Raspberries
  • Strawberries
  • Papaya
  • Tart Cherry
  • Watermelon
  • Figs
  • Dates
  • Cranberries
  • Peaches


  • Tomatoes
  • Spinach
  • Kale
  • Broccoli
  • Cauliflower
  • Red cabbage
  • Brussels sprouts
  • Sweet potatoes
  • Carrots
  • Okra
  • Beets
  • Onions
  • Swiss Chard
  • Asparagus
  • Green Beans
  • Red Bell pepper
  • Squash
  • Zucchini
  • Arugula
  • Turnips
  • Avocado
  • Artichoke
  • Seaweed
  • Radicchio
  • Radish
  • Mushroom
  • Eggplant
  • Fennel
  • Bok choy
  • Cucumber


  • Brown Rice
  • Barley
  • Farro
  • Millet
  • Oatmeal
  • Quinoa
  • Whole Wheat
  • Buckwheat
  • Spelt


  • Garlic
  • Ginger
  • Turmeric
  • Cinnamon
  • Rosemary
  • Saffron
  • Thyme
  • Sage
  • Oregano
  • Black pepper
  • Parsley
  • Pepper
  • Nutmeg
  • Cloves
  • Cumin
  • Basil
  • Dill
  • Cinnamon

Nuts and Seeds

  • Walnuts
  • Almonds
  • Cashews
  • Pistachios
  • Chia seeds
  • Pumpkin seeds
  • Brazil nuts
  • Hazelnuts
  • Macadamia nuts
  • Sunflower seeds
  • Sesame Seeds
  • Flaxseeds
  • Pecans

Fatty fish (omega 3)

  • Salmon
  • Tuna
  • Sardines
  • Herring
  • Cod
  • Trout
  • Shrimp
  • Mackerel

Other anti inflammatory foods

  • Dark chocolate
  • Cocoa
  • Coffee
  • Green tea
  • Turmeric tea
  • Chamomile tea
anti inflammatory food list pdf

Final thoughts

The foods on the anti inflammatory foods list pdf have many health benefits because of the antioxidants, fiber and other minerals. With so many foods on this list, you should have no problem adding them to your meals.

What’s your favorite food on the list, and lastly, what will you try for the first time?

*While this is a list of over 100 anti inflammatory foods, this is not all inclusive.*

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