by Inflammation is a hot topic of conversation, and for good reason. While acute inflammation after injury helps promote healing, chronic systemic inflammation is linked to a variety of health issues, including heart disease, cancer, and autoimmune conditions.
All this chatter about inflammation has given rise to the anti-inflammatory diet—a whole food-based approach, rich in plants and inflammation-fighting nutrients. Read on to find out about the features and benefits of anti-inflammatory food and a seven-day anti-inflammatory diet plan.
What is the Anti-Inflammatory Diet?
An anti-inflammatory diet is an eating approach that focuses on foods that fight inflammation including fruits, vegetables, extra virgin olive oil, legumes, whole grains, fish, nuts, cocoa, coffee, herbs and spices, tea and red wine . These foods offer an abundance of anti-inflammatory nutrients including vitamin A, vitamin C, vitamin D, vitamin E, fiber, omega-3 fats, and polyphenolic compounds.
The anti-inflammatory diet shares many similarities with the Mediterranean and Dash diets. Both limit red meat, saturated fat, added sugar, and highly processed foods.
Benefits of the Anti-Inflammatory Diet
An anti-inflammatory diet has several benefits. Emerging evidence shows that eating a diet rich in anti-inflammatory food is associated with higher sperm count and motility. And, observational studies have shown that a diet rich in anti-inflammatory foods may help protect against the following conditions:
Disadvantages of the Anti-Inflammatory Diet
The anti-inflammatory diet comes with some risks. Those who currently eat a low-fiber diet may benefit from slowly adding fiber to minimize gastrointestinal disturbances.
In addition, people with high iron needs, such as pregnant women and endurance athletes, may benefit from a more regular intake of red meat (once or twice a week) to maintain iron stores. Talk to a healthcare provider to make sure this diet plan is right for you.
anti-inflammatory diet plan shopping list
If you are interested in trying the anti-inflammatory diet, you may want to know what foods to include in your eating plan for planning purposes. Here is a comprehensive list of anti-inflammatory foods to help you get started.
Production
Vegetables
- Leafy greens: Spinach, kale, Swiss chard, arugula, collard greens
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage
- Others: Sweet potatoes, carrots, beets, radishes, bell peppers, tomatoes, cucumbers, zucchini, asparagus, artichokes
- Fresh herbs: Basil, parsley, cilantro, rosemary, thyme, oregano, mint
Results
- Sheep: Blueberries, strawberries, raspberries, blackberries
- Citrus Fruits: Oranges, lemons, limes, grapefruits
- Other people: Apples, pears, pomegranates, cherries, pineapples, avocados
Pantries
Protein
- Seafood: Canned salmon, canned sardines
- legumes: Lentils, chickpeas, black beans
Whole grain
- Grain: Quinoa, brown rice, farro, barley, bulgur, oats
- Bread: 100% whole grain bread.
- Flour: Whole wheat flour, almond flour, oat flour
Fats
- Oils: Extra virgin olive oil, avocado oil
- Nuts: Raw and dry roasted nuts (almonds, cashews, walnuts, hazelnuts, peanuts, etc), nut butters (peanut, almond, cashew)
- Seeds: chia seeds, flaxseeds, hemp seeds, pumpkin seeds
Condiments
- Spices: Turmeric, ginger, cinnamon, garlic, cayenne pepper
- Dried herbs: Basil, parsley, cilantro, rosemary, thyme, oregano, mint
- Vinegar: Balsamic vinegar, red wine vinegar, apple cider vinegar
Drinks
- Tea: Green tea, matcha, herbal teas (chamomile, ginger, peppermint)
- Water: Still water, sparkling water
Other
- 70% or higher dark chocolate
- Sauerkraut
- Kimchi
Refrigerated and Frozen Foods
Protein
- Fish: Salmon, mackerel, trout
- Poultry: Chicken breast, turkey breast
- Plant-based proteins: Tofu, tempeh, edamame
- Dairy: Greek yogurt, kefir
Vegetables and Fruits
- Unsweetened frozen fruit: Berries, cherries, pineapple
- Simple frozen vegetables: Broccoli, cauliflower, Brussels sprouts, carrots, bell peppers
7 day anti-inflammatory diet plan
The following diet plan includes three meals and one to two snacks daily. There are about 1,800 calories per day every day. Feel free to adjust the diet plan based on your calorie needs and taste preferences.
Day 1
Breakfast
- Egg sandwich made with two slices of whole grain toast, non-starchy veggies of choice, two scrambled eggs, 1 teaspoon olive oil
- 1 cup blueberries
- 1/2 cup fat-free Greek yogurt
Snack
- Apple with 2 tbsp peanut butter
Lunch
- Snack plate with 2 tbsp hummus, 1 oz cheddar cheese, 15 whole grain crackers, carrot sticks
- 2 boiled eggs
- 1 cup apple wedges
Snack
- 2 tbsp hummus
- Baby carrots
- 15 whole grain crackers
Dinner
- Spaghetti bolognese made with 3 oz lean ground turkey, 1 cup whole wheat pasta (cooked), 1 cup marinara sauce of choice, diced mushrooms, minced garlic, diced onions, 1 tbsp olive oil, 2 tbsp grated parmesan
- 14 grapes
Day 2
Breakfast
- 1 cup whole-bran or raisin bran served with 1 cup fat-free Greek yogurt, 1 cup strawberries, and 2 tbsp peanut butter
Snack
- 1 cup edamame
- 1 apple, orange, or pear
Lunch
- Grilled chicken sandwich made with 3 oz grilled chicken, 2 slices whole grain bread, 1/2 avocado, lettuce, tomato
- 14 grapes
Snack
- Apple
- 1 tbsp peanut butter
Dinner
- Salmon rice bowl made with 3 to 4 oz grilled salmon, 1 cup steamed broccoli, 1 tsp avocado oil, 2 tsp reduced-sodium soy sauce, minced garlic, minced ginger, lime juice, honey drizzle, 2/3 cup brown rice (cooked )
Day 3
Breakfast
- 1 cup cooked cut steel or old-fashioned oats, 1 cup fat-free milk, 1 cup raspberries, 2 tbsp almond butter, cinnamon
Snack
- Cucumber sticks
- 15 whole grain crackers
- 2 tbsp hummus
Lunch
- Tofu noodle salad made with 1 cup tofu, 1 ounce brown rice noodles (cooked), 1 tbsp peanut butter, 1 tsp reduced-sodium soy sauce, rice wine vinegar, grated carrots, cucumbers cut into matchsticks, thinly sliced red bell peppers, drizzle of honey
Snack
- 1 ounce of mozzarella
- 15 whole grain crackers
- 1/2 cup cherry tomatoes
Dinner
- Chicken noodle soup made with 3 ounces chicken breast, 1 cup whole wheat pasta (cooked), low sodium chicken broth, minced garlic, diced onions, diced carrots, diced celery, dried parsley, thyme, oregano, basil
- 1 cup cherries
Day 4
Breakfast
- breakfast burrito made with 1 large whole grain tortilla, 2 scrambled eggs, 1/2 cup black beans, 1 tsp olive oil, non-starchy veggies of choice, chili powder
Snack
- 2 ounces roasted chickpeas
- Carrot sticks
Lunch
- Salmon salad made with 3 to 4 oz grilled salmon, sliced cucumber, cherry tomatoes, baby spinach, red onion, 8 kalamata olives, 1 tsp olive oil, red wine vinegar
- 1 whole wheat roll
- 1 orange
Snack
- 1 slice of whole grain bread
- 1/4 cup ricotta
- 1 cup berries
Dinner
- Greek turkey burger made with 3 oz ground turkey, dried dill, dried oregano, dried garlic, lemon, whole grain hamburger bun, lettuce, tomato, 2 tbsp tzatziki
- 1 cup fresh fruit
Day 5
Breakfast
- Tofu scramble made with 1 cup tofu, non-starchy veggies of choice, 2 tsp olive oil
- 2 slices whole grain toast
- 1 orange
Snack
- 1 cup berries
- 1 cup low-fat Greek yogurt
- 1 ounce 70% dark chocolate
Lunch
- Grilled chicken quinoa bowl made with 3 ounces grilled chicken, 1/2 cup roasted sweet potatoes, 2 cups roasted non-starchy veggies of choice (such as cauliflower, carrots, eggplant, zucchini, bell peppers), 1/2 cup quinoa, fresh herbs of choice, balsamic vinegar
Snack
- 1/2 cup low-fat cottage cheese
- 1/2 cup fresh pineapple
Dinner
- Shrimp stir-fry made with 4 ounces shrimp, 2 cups veggies of choice, 1 teaspoon avocado oil, 2 tsp reduced-sodium soy sauce, minced garlic, minced ginger, green onions, 2/3 cup brown rice
- 1/2 banana
Day 6
Breakfast
- Smoothie made with 1 cup low-fat or soy milk, 1 cup low-fat Greek yogurt, 1 banana, 1 cup frozen berries, 1/2 avocado
Snack
- 2 crisps (wasa or similar) topped with 2 tbsp hummus, 1 oz mozzarella, tomato, and basil
Lunch
- Turkey pita made with 3 oz roast turkey, 1 pita, 1 tbsp pesto, 1/4 avocado, baby spinach, tomato
- 1/4 cup dried apricots
Snack
- 1 cup edamame
- 1 apple, orange, or pear
Dinner
- Egg white veggie frittata made with 4 egg whites, 1 cup non-starchy veggies of choice, dried herbs of choice (parsley, basil, oregano, thyme), 1 ounce cheese
- 1 cup roasted sweet potatoes made with 1 tsp olive oil
- 1 cup berries
Day 7
Breakfast
- Smoked salmon on toast made with 2 slices whole grain toast, 4 oz smoked salmon, 1/2 avocado, fresh dill, red onion
Snack
- 1/2 cup low-fat cottage cheese
- 1/2 cup fresh pineapple
- 1 tbsp almond butter
Lunch
- Chopped chickpea salad made with diced cucumbers, diced red peppers, diced cherry tomatoes, flat-leaf parsley, 3/4 cup drained canned chickpeas, 8 kalamata olives, 2 tbsp crumbled feta, 1 tbsp olive oil
- 5 oz plain non-fat Greek yogurt with honey drizzle
Snack
- 1 banana
- 1 cup low-fat Greek yogurt with cinnamon
Dinner
- Grilled chicken skewers made with 3 oz chicken breast, red bell pepper, red onion, lemon juice, oregano, minced garlic
- 2/3 cup brown rice
- 2 plums
Bottom Line
The anti-inflammatory diet is rich in fruits, vegetables, extra virgin olive oil, legumes, whole grains, fish, nuts, cocoa, coffee, herbs and spices, tea, and red wine. It also has many similarities to the Mediterranean and Dash diets.
Observational research shows that it may help protect against heart disease, certain types of cancer, and depression, and offers many health benefits. If you are interested in trying the anti-inflammatory diet and do not currently eat much fiber, start slowly and gradually increase your fiber intake to avoid gastrointestinal discomfort.
