Inflammation is a hot topic, and for good reason. While acute inflammation following an injury helps promote healing, chronic systemic inflammation has been linked to several health conditions, including heart disease, cancer, and autoimmune disorders.
All this talk about inflammation has led to the anti-inflammatory diet: an eating approach based on whole foods, rich in plants and inflammation-fighting nutrients. Read on to discover the ins and outs of anti-inflammatory eating and a 7-day anti-inflammatory diet plan.
What is the anti-inflammatory diet?
An anti-inflammatory diet is an eating approach that focuses on inflammation-fighting foods, including fruits, vegetables, extra virgin olive oil, legumes, whole grains, fish, nuts, cocoa, coffee, herbs and spices, tea, and red wine. These foods provide 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 diet and the Dash diet. Both limit red meat, saturated fat, added sugar, and highly processed foods.
Benefits of the Anti-Inflammatory Diet
There are several benefits to an anti-inflammatory diet. Emerging evidence suggests that eating a diet rich in anti-inflammatory foods is associated with higher sperm counts 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 has few risks. People who are currently on a low-fiber diet may benefit from slowly adding fiber to minimize gastrointestinal upset.
Additionally, people with high iron needs, such as pregnant women and endurance athletes, may benefit from more regular red meat intake (once to twice a week) to help maintain iron stores. Talk to a healthcare provider to make sure this diet plan is right for you.
Shopping List for an Anti-Inflammatory Diet Plan
If you’re interested in trying the anti-inflammatory diet, knowing which foods to include in your eating plan can be helpful for your planning. Here’s a comprehensive list of anti-inflammatory foods to get you started.
Produce
Vegetables
- Leafy greens: Spinach, kale, chard, arugula, collard greens
- Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage
- Other: Sweet potatoes, carrots, beets, radishes, peppers, tomatoes, cucumbers, zucchini, asparagus, artichokes
- Fresh herbs: Basil, parsley, coriander, rosemary, thyme, oregano, mint
Fruit
- Berries: Blueberries, strawberries, raspberries, blackberries
- Citrus fruits: Oranges, lemons, limes, grapefruits
- Others: Apples, pears, pomegranates, cherries, pineapples, avocados
pantry
Egg white
- Seafood: Canned salmon, canned sardines
- Legumes: Lentils, chickpeas, black beans
Whole grains
- Cereals: Quinoa, brown rice, farro, barley, bulgur, oats
- Bread: 100% whole wheat bread
- Flour: Whole wheat flour, almond flour, oat flour
Fats
- Oils: Extra virgin olive oil, avocado oil
- Notes: Raw and dry roasted nuts (almonds, cashews, walnuts, hazelnuts, peanuts, etc.), nut butter (peanut, almond, cashew)
- Seeds: chia seeds, linseed, hemp seeds, pumpkin seeds
Flavorings
- Spices: Turmeric, ginger, cinnamon, garlic, cayenne pepper
- Dried herbs: Basil, parsley, coriander, rosemary, thyme, oregano, mint
- Vinegar: Balsamic vinegar, red wine vinegar, apple cider vinegar
Drinks
- Tea: Green tea, matcha, herbal tea (chamomile, ginger, peppermint)
- Water: Still water, sparkling water
Other
- 70% or more dark chocolate
- Sauerkraut
- Kimchi
Chilled and frozen foods
Egg white
- Fish: Salmon, mackerel, trout
- Poultry: Chicken fillet, turkey fillet
- Vegetable proteins: Tofu, tempeh, edamame
- Dairy: Greek yogurt, kefir
Vegetables and fruits
- Unsweetened frozen fruit: Berries, cherries, pineapple
- Regular frozen vegetables: Broccoli, cauliflower, Brussels sprouts, carrots, peppers
7 Day Anti-Inflammatory Diet Plan
The following diet plan includes three meals and one to two snacks per day. Each day is approximately 1,800 calories per day. Feel free to modify the diet plan based on your calorie needs and taste preferences.
Day 1
Breakfast
- Egg sandwich made with two slices of whole wheat bread, non-starchy vegetables of your choice, two scrambled eggs, 1 tsp olive oil
- 1 cup blueberries
- 1/2 cup fat-free Greek yogurt
Snack
- Apple with 2 tablespoons of peanut butter
Lunch
- Snack plate with 2 tablespoons hummus, 1 oz cheddar cheese, 15 whole wheat crackers, carrot sticks
- 2 boiled eggs
- 1 cup apple slices
Snack
- 2 tablespoons hummus
- Baby carrots
- 15 whole wheat crackers
Dinner
- Spaghetti bolognese made with 3 ounces lean ground turkey, 1 cup whole wheat pasta (cooked), 1 cup marinara sauce of choice, diced mushrooms, minced garlic, diced onions, 1 tsp olive oil, 2 tbsp grated Parmesan cheese
- 14 grapes
Day 2
Breakfast
- 1 cup all-bran or raisin bran served with 1 cup fat-free Greek yogurt, 1 cup strawberries, and 2 tablespoons peanut butter
Snack
- 1 cup edamame
- 1 apple, orange or pear
Lunch
- Grilled chicken sandwich made with 3 ounces grilled chicken, 2 slices whole wheat bread, 1/2 avocado, lettuce, tomato
- 14 grapes
Snack
- Apple
- 1 tablespoon peanut butter
Dinner
- Salmon Rice Bowl made with 3 to 4 ounces grilled salmon, 1 cup steamed broccoli, 1 teaspoon avocado oil, 2 teaspoons reduced sodium soy sauce, minced garlic, minced ginger, lime juice, a dash of honey, 2/3 cup brown rice (cooked)
Day 3
Breakfast
- 1 cup cooked oatmeal or old fashioned oatmeal, 1 cup skim milk, 1 cup raspberries, 2 tablespoons almond butter, cinnamon
Snack
- Cucumber sticks
- 15 whole wheat crackers
- 2 tablespoons hummus
Lunch
- Tofu noodle salad made with 1 cup tofu, 1 oz 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 pepper, drizzle with honey
Snack
- 28 grams mozzarella
- 15 whole wheat crackers
- 1/2 cup cherry tomatoes
Dinner
- Chicken soup with noodles, made from 85 grams of chicken fillet, 250 ml whole wheat pasta (cooked), low-salt chicken stock, chopped garlic, chopped onions, chopped carrots, chopped celery, dried parsley, thyme, oregano and basil
- 1 cup cherries
Day 4
Breakfast
- Breakfast burrito made with 1 large whole wheat tortilla, 2 scrambled eggs, 1/2 cup black beans, 1 tsp olive oil, non-starchy vegetables of choice, chili powder
Snack
- 2 oz roasted chickpeas
- Carrot sticks
Lunch
- Salmon salad made with 85 to 113 grams of grilled salmon, cucumber slices, cherry tomatoes, baby spinach, red onion, 8 kalamata olives, 1 tsp olive oil, red wine vinegar
- 1 whole wheat bun
- 1 orange
Snack
- 1 slice of whole wheat bread
- 1/4 cup ricotta
- 1 cup berries
Dinner
- Greek turkey burger made with 85 grams lean ground turkey, dried dill, dried oregano, dried garlic, lemon, whole wheat hamburger bun, lettuce, tomato, 2 tablespoons tzatziki
- 1 cup fresh fruit
Day 5
Breakfast
- Tofu scrambled eggs made with 1 cup tofu, non-starchy vegetables of choice, 2 tsp olive oil
- 2 slices of whole wheat bread
- 1 orange
Snack
- 1 cup berries
- 1 cup low-fat Greek yogurt
- 1 oz 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 vegetables 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
- Stir-fried shrimp with 4 ounces shrimp, 2 cups vegetables of choice, 1 tsp 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 skim milk or soy milk, 1 cup low-fat Greek yogurt, 1 banana, 1 cup frozen berries, 1/2 avocado
Snack
- 2 crackers of crispy bread (wasa or similar) topped with 2 tablespoons of hummus, 28 grams of mozzarella, tomato and basil
Lunch
- Turkey pita made with 85 grams roasted turkey, 1 pita, 1 tablespoon pesto, 1/4 avocado, baby spinach, tomato
- 1/4 cup dried apricots
Snack
- 1 cup edamame
- 1 apple, orange or pear
Dinner
- Egg white vegetable frittata made with 4 egg whites, 1 cup non-starchy vegetables of choice, dried herbs of choice (parsley, basil, oregano, thyme), 1 oz 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 of whole wheat bread, 113 grams of smoked salmon, 1/2 avocado, fresh dill, red onion
Snack
- 1/2 cup low-fat cottage cheese
- 1/2 cup fresh pineapple
- 1 tablespoon almond butter
Lunch
- Chickpea Salad, made with diced cucumbers, diced red bell peppers, diced cherry tomatoes, flat-leaf parsley, 3/4 cup canned drained chickpeas, 8 kalamata olives, 2 tablespoons crumbled feta, 1 teaspoon olive oil
- 140 grams of low-fat Greek yogurt with a dash of honey
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
Conclusion
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 shares many similarities with the Mediterranean and Dash diets.
Observational research suggests it may help protect against heart disease, some cancers, and depression, and it offers many health benefits. If you’re interested in trying the anti-inflammatory diet and don’t currently eat much fiber, start slowly and gradually increase your fiber intake to avoid gastrointestinal discomfort.