Inflammatory and Anti-Inflammatory Foods

June 14, 2020

Having produced podcasts for the last couple of years related to food and health, there is consistent mention by our distinguished podcast guests and medical professionals of the connection between inflammation and diet. Based on information from these interviews, here’s a summary of inflammatory and anti-inflammatory foods as mentioned in Episodes 5 and 8 of Alternative Food Network’s Doctors+ podcast series and the Inflammation-Food Connection podcast.

Inflammatory Foods

• Dairy
• Alcohol
• Processed meats, red meat
• Refined sugar
• Trans fats, saturated fasts
• Refined carbohydrates e.g. white rice, white bread, white flour
• Browned or burnt foods

Anti-inflammatory Foods

• Monounsaturated fats e.g. olives, olive oil, macadamia nuts
• Omega 3 fatty acids e.g. wild/unfarmed fish, pumpkin seeds, ground flax seeds, chia seeds, algae products
• Whole or cracked grains e.g. quinoa, sorghum, millet, amaranth, bulgur
• Naturally high fiber foods e.g. fruits, vegetables (particularly dark leafy greens)
• Avocado
• Legumes e.g. beans, lentils
• Tofu
• Tempeh
• Nuts
• Dark chocolate
• Ginger
• Turmeric + black pepper
• Green tea
• Blueberries

Sources:
Doctors+ podcast series, Episode 8: Food and Mood (Part I)
Doctors+ podcast series, Episode 5: The Gut-Brain Axis
Inflammation-Food Connection Podcast