{"id":3308,"date":"2025-04-19T06:33:32","date_gmt":"2025-04-19T06:33:32","guid":{"rendered":"https:\/\/gizigo.id\/en\/?p=3308"},"modified":"2025-05-21T07:30:15","modified_gmt":"2025-05-21T07:30:15","slug":"anti-inflammatory-food-list-printable-pdf","status":"publish","type":"post","link":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/","title":{"rendered":"Anti Inflammatory Food List (with Printable PDF)"},"content":{"rendered":"\n<p>An inflammatory-related patient I once knew said 80% of his battle is simply \u201cavoiding foods that incite the symptom\u201d and \u201ceating fresh fruits and vegetables.\u201d<\/p>\n\n\n\n<p>The other 20% is just supplements or medication to fix unaddressed problems.<\/p>\n\n\n\n<p>That patient was very wise, indeed.<\/p>\n\n\n\n<p>It\u2019s better to focus on the 80%, and cutting out the foods that cause inflammation plays a bigger role. That\u2019s why we list foods to avoid in addition to foods with anti-inflammatory effects.<\/p>\n\n\n\n<p>You can download the summary by clicking the button below or read the more detailed information in this article.<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file aligncenter\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/DOWNLOADABLE-Anti-Inflammatory-Food-List.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"PDF embed\"><\/object><a href=\"https:\/\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/DOWNLOADABLE-Anti-Inflammatory-Food-List.pdf\" class=\"wp-block-file__button wp-element-button\" download><strong>CLICK HERE TO DOWNLOAD<\/strong><\/a><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column has-theme-palette-7-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--40);flex-basis:70%\">\n<p class=\"has-text-align-center has-small-font-size\" id=\"table-of-contents\"><strong>TABLE OF CONTENTS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#what\"><strong>What <\/strong>is the Anti Inflammatory Food List?<\/a><\/li>\n\n\n\n<li><a href=\"#what-diet\"><strong>What Diet<\/strong> is Good for Inflammation?<\/a>\n<ul class=\"wp-block-list\">\n<li><a href=\"#mediterranean-vs-dash\">Mediterranean Diet <strong>VS<\/strong> DASH Diet<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#avoid\">List of <strong>Foods to Avoid<\/strong> for Inflammatory Symptoms<\/a><\/li>\n\n\n\n<li><a href=\"#who\">List of <strong>Foods to Eat DURING Symptoms<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#eat-regularly\">List of <strong>Foods to Eat REGULARLY<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#meal-plan-example\">Example of Anti-Inflammatory <strong>Meal Plan<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"#tips-choosing\"><strong>Tips<\/strong> of Choosing Anti-Inflammatory Meals<\/a><\/li>\n\n\n\n<li><a href=\"#who\"><strong>Who<\/strong> Could Benefit from Following an Anti-Inflammatory Diet?<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#references\">References<\/a>  <\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_103f30-c7, .wp-block-kadence-advancedheading.kt-adv-heading3308_103f30-c7[data-kb-block=\"kb-adv-heading3308_103f30-c7\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_103f30-c7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_103f30-c7[data-kb-block=\"kb-adv-heading3308_103f30-c7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_103f30-c7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_103f30-c7[data-kb-block=\"kb-adv-heading3308_103f30-c7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"what\" class=\"kt-adv-heading3308_103f30-c7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_103f30-c7\"><strong><strong><strong>What is the Anti Inflammatory Food List Printable?<\/strong><\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"400\" height=\"200\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-What-400px.jpg?resize=400%2C200&#038;ssl=1\" alt=\"\" class=\"wp-image-2886\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-What-400px.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-What-400px.jpg?resize=300%2C150&amp;ssl=1 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n<p>The anti-inflammatory food list is a simple reminder for you which foods benefit patients with inflammatory symptoms. These foods are rich in vitamins, minerals, omega-3, and antioxidants, which reduce chronic inflammation and prevent it from worsening.<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>The current list contains simple guidelines of which foods to avoid and which to eat. We\u2019ll update the list in the future to include a grocery list so you can easily check the ingredients.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_336ebd-25, .wp-block-kadence-advancedheading.kt-adv-heading3308_336ebd-25[data-kb-block=\"kb-adv-heading3308_336ebd-25\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_336ebd-25 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_336ebd-25[data-kb-block=\"kb-adv-heading3308_336ebd-25\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_336ebd-25 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_336ebd-25[data-kb-block=\"kb-adv-heading3308_336ebd-25\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"what-diet\" class=\"kt-adv-heading3308_336ebd-25 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_336ebd-25\"><strong><strong><strong>What Diet is Good for Inflammatory Patients?<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p>You can think of inflammation as a non-specific immune response. Your body is fighting against something that MIGHT be dangerous for your body (not that it actually is dangerous). This response is measure from the inflammatory biomarkers: C-reactive protein (HS-CRP), interleukin-6 (IL-6) and tumor necrosis factor alpha (TNF-\u03b1).<sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>A study has proved that diet significantly affects inflammation. Some foods may reduce symptoms, while others worsen them.<\/p>\n\n\n\n<p>Consuming foods with high amounts of magnesium, fiber, \u03c9-3 PUFA, MUFA, flavonoid, and carotenoid lowers the inflammatory biomarkers. On the other hand, foods with a lot of saturated fat, trans fat, high glycemic index value, and high ratio between omega-6 and omega-6 significantly increase the inflammatory response.<sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>As a general rule, there are a few things you need to keep in mind about your diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>There isn\u2019t a single perfect ingredient that can meet all of your nutritional needs. You need to eat varied foods to get the optimal benefits.<\/li>\n\n\n\n<li>Choose food with the least processing as much as you can. Cooking at high temperatures for a long duration reduces its nutritional content. Processed foods are also high in calories, fat, salt, and sugar, which increase inflammation.<\/li>\n\n\n\n<li>Pay more attention to the facts about nutrition when buying a product.<\/li>\n\n\n\n<li>\u201cEat the Rainbow\u201d by adding vegetables and fruits with varying colors (red, green, blue, yellow, and orange) to your diet. They\u2019ll give you antioxidants<sup><strong><a href=\"#references\">3<\/a><\/strong><\/sup> and diverse nutritional values.<\/li>\n<\/ul>\n\n\n\n<p>Each person has a different condition, so you\u2019d need to experiment to find what works for you. However, there are two diets well-known for an inflammatory patient\u2019s condition:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mediterranean diet. It basically categorizes foods into a pyramid. You only eat top-of-the-pyramid food in limited amounts, while the foods in the base are for daily consumption.<sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup> This diet also uses olive oil, which is better for inflammation symptoms, instead of vegetable\/canola oil.<\/li>\n\n\n\n<li>DASH diet. This diet is designed to prevent hypertension, as its name implies (Dietary Approaches to Stop Hypertension). However, it also has anti-inflammatory benefit. The main point of DASH is low-fat and low-fat foods.<sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mediterranean-vs-dash\"><strong>Mediterranean Diet vs DASH Diet<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"1750\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Infographic-Mediterranean-Diet-vs-DASH-Diet.jpg?resize=800%2C1750&#038;ssl=1\" alt=\"Infographic Differences between Mediterranean Diet vs DASH Anti-Inflammatory Diet\" class=\"wp-image-3332\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Infographic-Mediterranean-Diet-vs-DASH-Diet.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Infographic-Mediterranean-Diet-vs-DASH-Diet.jpg?resize=137%2C300&amp;ssl=1 137w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Infographic-Mediterranean-Diet-vs-DASH-Diet.jpg?resize=468%2C1024&amp;ssl=1 468w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Infographic-Mediterranean-Diet-vs-DASH-Diet.jpg?resize=768%2C1680&amp;ssl=1 768w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Infographic-Mediterranean-Diet-vs-DASH-Diet.jpg?resize=702%2C1536&amp;ssl=1 702w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>There are several key differences between Mediterranean and DASH diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mediterranean diet is based on the traditional eating habits in countries around the Mediterranean Sea. The DASH diet is a science-backed diet <a href=\"https:\/\/www.pbrc.edu\/training-and-education\/community-health-resources\/pennington-nutrition-series\/dash-diet-what-you-need-to-know.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">developed by a world-class group of doctors, registered dietitians, and PhD nutrition researchers<\/a>.<\/li>\n\n\n\n<li>Mediterranean diet consumes fish quite frequently, while the DASH diet limits the consumption of fish. The mercury in specific areas of the sea accumulates inside the fish. Mercury exposure by eating these fishes can cause nerve, immune, digestion, and respiratory disorders.<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/li>\n\n\n\n<li>Mediterranean diet limits the consumption of red meat.&nbsp; DASH diet allows you to eat grass-finished beef (meat from cattle that eat only grass) or pasture-raised beef&nbsp; (meat from cattle that live grazing on pasture). These meats give you lower fats, richer flavors, and particular textures than beef from conventional farms.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup><\/li>\n\n\n\n<li>Mediterranean diet urges you to consume all kinds of vegetables and fruits regularly. DASH diet advises you to reduce vegetables and fruits with vitamin A because they could be toxic in high amounts. Peeled vegetables and fruits such as apples and cucumbers are more recommended.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_690a37-14, .wp-block-kadence-advancedheading.kt-adv-heading3308_690a37-14[data-kb-block=\"kb-adv-heading3308_690a37-14\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_690a37-14 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_690a37-14[data-kb-block=\"kb-adv-heading3308_690a37-14\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_690a37-14 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_690a37-14[data-kb-block=\"kb-adv-heading3308_690a37-14\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"avoid\" class=\"kt-adv-heading3308_690a37-14 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_690a37-14\"><strong><strong>Foods to Avoid<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Avoid-Anti-Inflammatory-Food-List.jpg?resize=800%2C800&#038;ssl=1\" alt=\"Infographic Food to Avoid for Inflammatory Symptom Patients\" class=\"wp-image-3333\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Avoid-Anti-Inflammatory-Food-List.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Avoid-Anti-Inflammatory-Food-List.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Avoid-Anti-Inflammatory-Food-List.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Avoid-Anti-Inflammatory-Food-List.jpg?resize=768%2C768&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<p>Before you proceed, know that anti-inflammatory diet is not linear. Everyone\u2019s trigger is different, so it\u2019s your own responsibility to get to know your body.<\/p>\n\n\n\n<p>You can find your triggers by doing an elimination diet (cutting out certain foods for a while), and we have <strong><a href=\"https:\/\/gizigo.id\/en\/printable-ibs-food-symptom-diary-template\/\">a worksheet to help you<\/a><\/strong>. Some patients found that a low FODMAP\/elimination diet really helped them, even if they didn\u2019t follow it 100%.<\/p>\n\n\n\n<p>This section lists what foods you\u2019d generally want to avoid.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Sweet Foods and Drinks<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Soda, ice tea, ice cream.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Excessive sugar intake contributes to an increase in the risk of inflammation and obesity. Low-grade inflammations over a long period commonly occur in obese patients.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Processed Meat<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Bacon, hot dogs, pepperoni, lunch meats.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Foods with processed meat contain high amounts of salt, synthetic nitrate, and saturated fats. Medical study reported that nitrate and saturated fats increase the risk of inflammation.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Alcoholic Drinks<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Beer, wine, whiskey, gin, brandy, rum, tequila, vodka, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>A small amount of wine can prevent inflammation. However, more often than not, alcohol consumption causes damage to body organs, tissues, and cells. It can trigger acute inflammation and chronic inflammation in the body.<sup><strong><a href=\"#references\">8<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Processed Foods<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Fast foods, soft drinks, ice cream, corn chips, cakes, ready-to-eat meals, sugary cereals, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>These foods contain many additional chemical substances, such as color additives, preservatives, and flavoring agents. All of those substances can trigger irritation and inflammation in your body.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_b7a8ed-7d, .wp-block-kadence-advancedheading.kt-adv-heading3308_b7a8ed-7d[data-kb-block=\"kb-adv-heading3308_b7a8ed-7d\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_b7a8ed-7d mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_b7a8ed-7d[data-kb-block=\"kb-adv-heading3308_b7a8ed-7d\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_b7a8ed-7d img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_b7a8ed-7d[data-kb-block=\"kb-adv-heading3308_b7a8ed-7d\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"eat-during-symptoms\" class=\"kt-adv-heading3308_b7a8ed-7d wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_b7a8ed-7d\"><strong>Foods to Eat when You\u2019re Having an Inflammatory Symptom<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-During-Symptoms-Anti-Inflammatory-Food-List.jpg?resize=800%2C800&#038;ssl=1\" alt=\"Infographic Foods to Eat to Reduce Inflammatory Symptoms\" class=\"wp-image-3334\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-During-Symptoms-Anti-Inflammatory-Food-List.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-During-Symptoms-Anti-Inflammatory-Food-List.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-During-Symptoms-Anti-Inflammatory-Food-List.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-During-Symptoms-Anti-Inflammatory-Food-List.jpg?resize=768%2C768&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Berries<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Strawberries, blueberries, raspberries, blackberries, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Antochyanin inside berries has an anti-inflammatory property capable of reducing inflammation risk. Furthermore, a 2018 study showed that regular berry consumption can lower the risk of cancer.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Fatty Fishes<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Salmon, sardines, herring, mackerel, anchovies, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>EPA and DHA from fishes can lower inflammation, as well as the risk of metabolic syndrome, diabetes, and heart disease.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Vegetables<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Broccoli, peppers, mushrooms, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Broccoli contains sulforaphane, which lowers the production of inflammation biomarkers (cytokines and nuclear factor kappa B). Quercetin, sinapic acid, and ferulic acid in paprika are known to reduce inflammation. Mushrooms also have a similar effect because they contain phenol.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Green Tea<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Matcha green tea<\/p>\n\n\n\n<p><strong>Why: <\/strong>Epigallocatechin-3-gallate (EGCG) from matcha reduces the molecule that signals the increase in inflammation (pro-inflammatory cytokine). This antioxidant substance inside green tea also protects the cells from damage.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Fruits<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Avocado, grape, cherries, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>The antioxidants in avocados can reduce inflammation by enhancing the formation of new cells. Cherry and grapes are known to contain high amounts of anthocyanins, which also lower the inflammation inside the body.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_f4a272-35, .wp-block-kadence-advancedheading.kt-adv-heading3308_f4a272-35[data-kb-block=\"kb-adv-heading3308_f4a272-35\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_f4a272-35 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_f4a272-35[data-kb-block=\"kb-adv-heading3308_f4a272-35\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_f4a272-35 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_f4a272-35[data-kb-block=\"kb-adv-heading3308_f4a272-35\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"eat-regularly\" class=\"kt-adv-heading3308_f4a272-35 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_f4a272-35\"><strong>Foods to Eat Regularly<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Regularly-Anti-Inflammatory-Food-List.jpg?resize=800%2C800&#038;ssl=1\" alt=\"Infographic Food to Eat Regularly to Prevent Inflammation\" class=\"wp-image-3336\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Regularly-Anti-Inflammatory-Food-List.jpg?w=800&amp;ssl=1 800w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Regularly-Anti-Inflammatory-Food-List.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Regularly-Anti-Inflammatory-Food-List.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/Eat-Regularly-Anti-Inflammatory-Food-List.jpg?resize=768%2C768&amp;ssl=1 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Fruits and Vegetables<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Spinach, kale, broccoli, cherries, raspberries, blackberries, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Contain antioxidants that can reduce inflammation in the body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Whole Grains<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Oatmeal, brown rice, whole-wheat bread.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Fibers from whole grains help prevent inflammation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Beans and Nuts<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Peas, chickpeas, black beans, edamame, kidney beans, lentils, lima beans, mung beans, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Contains a lot of fibers to help prevent the inflammation from occurring.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Fatty Fishes<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Salmon, sardines, herring, mackerel, anchovies, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Omega-3 fatty acid from fish helps lower inflammation response of the body.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Fruits<\/strong><\/h3>\n\n\n\n<p><strong>Examples: <\/strong>Turmeric, garlic, ginger, etc.<\/p>\n\n\n\n<p><strong>Why: <\/strong>Contain antioxidants to reduce inflammation.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_f6109b-2f, .wp-block-kadence-advancedheading.kt-adv-heading3308_f6109b-2f[data-kb-block=\"kb-adv-heading3308_f6109b-2f\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_f6109b-2f mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_f6109b-2f[data-kb-block=\"kb-adv-heading3308_f6109b-2f\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_f6109b-2f img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_f6109b-2f[data-kb-block=\"kb-adv-heading3308_f6109b-2f\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"meal-plan-example\" class=\"kt-adv-heading3308_f6109b-2f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_f6109b-2f\"><strong>Anti-Inflammatory Meal Plan Example<\/strong><\/h2>\n\n\n\n<table id=\"tablepress-70\" class=\"tablepress tablepress-id-70\" aria-describedby=\"tablepress-70-description\">\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><strong>Breakfast<\/strong><\/td><td class=\"column-2\">Overnight oat (oats, strawberry, chia seeds, full cream milk)<\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Morning Snack<\/strong><\/td><td class=\"column-2\">Plain greek yogurt and a cup blackberries<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Lunch<\/strong><\/td><td class=\"column-2\">Hummus and greek salad<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Afternoon Snack<\/strong><\/td><td class=\"column-2\">Roasted almond<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Dinner<\/strong><\/td><td class=\"column-2\">Garlic butter salmon with mashed potatoes<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Additional<\/strong><\/td><td class=\"column-2\">Ginger tea<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<span id=\"tablepress-70-description\" class=\"tablepress-table-description tablepress-table-description-id-70\">An example of one-day meal plan for inflammatory patients.<\/span>\n<!-- #tablepress-70 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_a97e43-4e, .wp-block-kadence-advancedheading.kt-adv-heading3308_a97e43-4e[data-kb-block=\"kb-adv-heading3308_a97e43-4e\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_a97e43-4e mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_a97e43-4e[data-kb-block=\"kb-adv-heading3308_a97e43-4e\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_a97e43-4e img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_a97e43-4e[data-kb-block=\"kb-adv-heading3308_a97e43-4e\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"tips-choosing\" class=\"kt-adv-heading3308_a97e43-4e wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_a97e43-4e\"><strong>Tips on Choosing Your Daily Anti-Inflammatory Meals<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take care of your daily protein sources. Plant-based proteins such as nuts and beans tend to have an anti-inflammation effect, so chronic inflammation patients should prioritize them. For animal protein, choose grass-finished or pasture-raised beef.<\/li>\n\n\n\n<li>Eat enough fiber, as it has an anti-inflammatory benefit. <a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\/food-sources-select-nutrients\/food-sources-fiber\" target=\"_blank\" rel=\"noreferrer noopener\">USDA recommends the daily amount for fiber<\/a> as 28 grams for 19-30 year-old women and 34 grams for 19-30 year-old men.<\/li>\n\n\n\n<li>Consume more vegetables and fruits. Prioritize fresh fruits over sweetened juice. Pick fruits and vegetables with varied colors.<\/li>\n\n\n\n<li>Add some herbs and spices to get better flavor and antioxidant benefits.<\/li>\n\n\n\n<li>Reduce foods high in trans fats and saturated fats, as they\u2019ll trigger your inflammation.<\/li>\n\n\n\n<li>Balance your omega-6 intake with more omega-3 from fish. Excessive amount of omega-6 triggers the inflammation.<\/li>\n\n\n\n<li>To reduce inflammation, include some monounsaturated fats in your diet. The recommended ratio is 25% saturated fats, 25% polyunsaturated fats, and 50% monounsaturated fatty acids.<\/li>\n\n\n\n<li>If you crave chocolate, choose the ones with 70% kakao or more. Dark chocolate offers antioxidants, which help you cope with inflammation symptoms.<\/li>\n\n\n\n<li>Limit your alcohol consumption. It\u2019s fine to occasionally red wine, as it could somewhat reduce inflammation. However, you\u2019d get that benefit if you limit your intake. The Dietary Guidelines for Americans suggest you only have one drink daily for women and two for men. The less you have, the better.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading3308_28be45-1c, .wp-block-kadence-advancedheading.kt-adv-heading3308_28be45-1c[data-kb-block=\"kb-adv-heading3308_28be45-1c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_28be45-1c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_28be45-1c[data-kb-block=\"kb-adv-heading3308_28be45-1c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_28be45-1c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_28be45-1c[data-kb-block=\"kb-adv-heading3308_28be45-1c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"who\" class=\"kt-adv-heading3308_28be45-1c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_28be45-1c\"><strong>Who Could Benefit from Following an Anti-Inflammatory Diet?<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"400\" height=\"200\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-Who-400px.jpg?resize=400%2C200&#038;ssl=1\" alt=\"\" class=\"wp-image-2891\" srcset=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-Who-400px.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/DIVIDER-Who-400px.jpg?resize=300%2C150&amp;ssl=1 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n<p>An anti-inflammatory diet is highly beneficial for people who experience chronic inflammation over a long period. Some of them are patients with diabetes, cancer, chronic renal failure, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), and autoimmune disease.<\/p>\n\n\n\n<p>On the other hand, everybody can follow an anti-inflammatory diet if they want. This diet commonly prioritizes nutrient-dense foods while limiting the intake of processed foods, red meat, excessive salt, and sweeteners.<\/p>\n\n\n\n<p>An anti-inflammatory diet can be applied to daily meals. However, as a Registered Dietitian, I\u2019m against abruptly changing a current dietary habit into an anti-inflammatory one. You don\u2019t need to take everything all at once. It\u2019s better to make small changes, see how you\u2019d feel about it, and take your time adjusting. Some people feel significantly better just by avoiding 1-2 ingredients instead of completely changing their dietary habits.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading3308_020e01-8f, .wp-block-kadence-advancedheading.kt-adv-heading3308_020e01-8f[data-kb-block=\"kb-adv-heading3308_020e01-8f\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading3308_020e01-8f mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading3308_020e01-8f[data-kb-block=\"kb-adv-heading3308_020e01-8f\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading3308_020e01-8f img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading3308_020e01-8f[data-kb-block=\"kb-adv-heading3308_020e01-8f\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading3308_020e01-8f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading3308_020e01-8f\"><strong>References<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>UPMC Nutrition Services. (2022, August 26). <em>What are the benefits of an Anti-Inflammatory diet? | UPMC HealthBeat<\/em>. UPMC HealthBeat. <a href=\"https:\/\/share.upmc.com\/2022\/08\/anti-inflammatory-diet-2\/\">https:\/\/share.upmc.com\/2022\/08\/anti-inflammatory-diet-2\/<\/a>. Accessed April 17, 2025.<\/li>\n\n\n\n<li>Galland, L. (2010). <em>Diet and inflammation.<\/em> Nutrition in Clinical Practice, 25(6), 634-640.<\/li>\n\n\n\n<li>Fletcher, J. (2023, September 6). <em>Anti-inflammatory diet: What to know.<\/em> MedicalNewsToday. <a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320233#foods-to-eat\">https:\/\/www.medicalnewstoday.com\/articles\/320233#foods-to-eat<\/a>. Accessed April 17, 2025.<\/li>\n\n\n\n<li>Rd, J. S. M. (2024, November 8). <em>The Ultimate Anti-inflammatory Food List (PDF included).<\/em> Jackie Silver Nutrition. <a href=\"https:\/\/jackiesilvernutrition.com\/articles\/anti-inflammatory-food-list-pdf\/\">https:\/\/jackiesilvernutrition.com\/articles\/anti-inflammatory-food-list-pdf\/<\/a>. Accessed April 17, 2025.<\/li>\n\n\n\n<li>World Health Organization: WHO. (2024, October 24). <em>Mercury.<\/em> WHO. <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/mercury-and-health\">https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/mercury-and-health<\/a>. &nbsp;Accessed April 17, 2025.<\/li>\n\n\n\n<li>Stevens, Megan. (2023, January 15). <em>Anti-Inflammatory Foods List PDF (FREE Printable, Easiest Diet!)<\/em>. Eat Beautiful. <a href=\"https:\/\/eatbeautiful.net\/anti-inflammatory-foods-list-pdf-free-printable\/\">https:\/\/eatbeautiful.net\/anti-inflammatory-foods-list-pdf-free-printable\/<\/a>. Accessed 17 Apr, 2025.<\/li>\n\n\n\n<li>Rd, C. W. P. (2025, January 26). <em>The 8 Worst foods to eat for inflammation.<\/em> EatingWell. <a href=\"https:\/\/www.eatingwell.com\/article\/2052349\/the-8-worst-foods-to-eat-for-inflammation\/\">https:\/\/www.eatingwell.com\/article\/2052349\/the-8-worst-foods-to-eat-for-inflammation\/<\/a>. Accessed 17 Apr, 2025.<\/li>\n\n\n\n<li>Klenk, Elizabeth. (2022, April 25). <em>Alcohol Inflammation Causes Explained &amp; How to Reduce<\/em><em>.<\/em> <a href=\"https:\/\/joinmonument.com\/resources\/alcohol-inflammation-causes-explained\/\">https:\/\/joinmonument.com\/resources\/alcohol-inflammation-causes-explained\/<\/a>. Accessed 17 Apr. 2025.<\/li>\n\n\n\n<li>Wartenberg, Lisa, and Franziska Spritzler. (2019, December 20). <em>The 13 Most Anti-Inflammatory Foods You Can Eat.<\/em> Healthline. <a href=\"https:\/\/www.healthline.com\/nutrition\/13-anti-inflammatory-foods#TOC_TITLE_HDR_3\">https:\/\/www.healthline.com\/nutrition\/13-anti-inflammatory-foods#TOC_TITLE_HDR_3<\/a>. Accessed 17 Apr. 2025.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" id=\"ads\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>An inflammatory-related patient I once knew said 80% of his battle is simply \u201cavoiding foods that incite the symptom\u201d and \u201ceating fresh fruits and vegetables.\u201d The other 20% is just supplements or medication to fix unaddressed problems. That patient was very wise, indeed. It\u2019s better to focus on the 80%, and cutting out the foods&#8230;<\/p>\n","protected":false},"author":8,"featured_media":3330,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17],"tags":[],"class_list":["post-3308","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-resources"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Anti Inflammatory Food List Printable (FREE PDF)<\/title>\n<meta name=\"description\" content=\"Check our anti inflammatory food list by Registered Dietitian. Also available as a free downloadable PDF file.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Anti Inflammatory Food List Printable (FREE PDF)\" \/>\n<meta property=\"og:description\" content=\"Check our anti inflammatory food list by Registered Dietitian. Also available as a free downloadable PDF file.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/\" \/>\n<meta property=\"og:site_name\" content=\"Gizigo EN\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-19T06:33:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-21T07:30:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/FEATURED-Anti-Inflammatory-Food-List.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Silvia Bufa Amanda, S.Gz., RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Silvia Bufa Amanda, S.Gz., RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/\"},\"author\":{\"name\":\"Silvia Bufa Amanda, S.Gz., RD\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#\\\/schema\\\/person\\\/35469529de417d5980c926c2780ec575\"},\"headline\":\"Anti Inflammatory Food List (with Printable PDF)\",\"datePublished\":\"2025-04-19T06:33:32+00:00\",\"dateModified\":\"2025-05-21T07:30:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/\"},\"wordCount\":1891,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/en\\\/wp-content\\\/uploads\\\/sites\\\/12\\\/2025\\\/04\\\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1\",\"articleSection\":[\"Resources\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/\",\"url\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/\",\"name\":\"Anti Inflammatory Food List Printable (FREE PDF)\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/en\\\/wp-content\\\/uploads\\\/sites\\\/12\\\/2025\\\/04\\\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1\",\"datePublished\":\"2025-04-19T06:33:32+00:00\",\"dateModified\":\"2025-05-21T07:30:15+00:00\",\"description\":\"Check our anti inflammatory food list by Registered Dietitian. Also available as a free downloadable PDF file.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/en\\\/wp-content\\\/uploads\\\/sites\\\/12\\\/2025\\\/04\\\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/en\\\/wp-content\\\/uploads\\\/sites\\\/12\\\/2025\\\/04\\\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1\",\"width\":800,\"height\":600,\"caption\":\"Featured image for anti inflammatory food list printable pdf\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/anti-inflammatory-food-list-printable-pdf\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/gizigo.id\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Anti Inflammatory Food List (with Printable PDF)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/gizigo.id\\\/en\\\/\",\"name\":\"Gizigo (EN)\",\"description\":\"By nutritionists &amp; registered dietitians\",\"publisher\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/gizigo.id\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#organization\",\"name\":\"Gizigo\",\"url\":\"https:\\\/\\\/gizigo.id\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/en\\\/wp-content\\\/uploads\\\/sites\\\/12\\\/2023\\\/01\\\/Logo-Gizigo_warna-150px-copy.png?fit=150%2C150&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/gizigo.id\\\/en\\\/wp-content\\\/uploads\\\/sites\\\/12\\\/2023\\\/01\\\/Logo-Gizigo_warna-150px-copy.png?fit=150%2C150&ssl=1\",\"width\":150,\"height\":150,\"caption\":\"Gizigo\"},\"image\":{\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.instagram.com\\\/gizigo.id\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/gizigo.id\\\/en\\\/#\\\/schema\\\/person\\\/35469529de417d5980c926c2780ec575\",\"name\":\"Silvia Bufa Amanda, S.Gz., RD\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ec9e48b2c9de832bbb01dacc5cfabfaf50fd88028356d20a3222087f82831055?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ec9e48b2c9de832bbb01dacc5cfabfaf50fd88028356d20a3222087f82831055?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ec9e48b2c9de832bbb01dacc5cfabfaf50fd88028356d20a3222087f82831055?s=96&d=mm&r=g\",\"caption\":\"Silvia Bufa Amanda, S.Gz., RD\"},\"description\":\"Prompt and detail-oriented in nature, Silvi has nutritional conseling experiences on both clinical and sports environment after getting her Nutrition Science degree from Faculty of Medicine, Public Health and Nursing at Universitas Gadjah Mada. After joining Gizigo, Silvi quickly completed her registered dietitien program and become a valued part of us. Nowadays, Silvi handles many personal clients from Gizigo\u2019s outpatient catering and nutritional consultation.\",\"sameAs\":[\"https:\\\/\\\/www.instagram.com\\\/silviabufa\\\/\",\"https:\\\/\\\/id.linkedin.com\\\/in\\\/silvia-bufa-amanda-5387831a5\"],\"url\":\"https:\\\/\\\/gizigo.id\\\/en\\\/author\\\/silviabufaamanda\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Anti Inflammatory Food List Printable (FREE PDF)","description":"Check our anti inflammatory food list by Registered Dietitian. Also available as a free downloadable PDF file.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/","og_locale":"en_US","og_type":"article","og_title":"Anti Inflammatory Food List Printable (FREE PDF)","og_description":"Check our anti inflammatory food list by Registered Dietitian. Also available as a free downloadable PDF file.","og_url":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/","og_site_name":"Gizigo EN","article_published_time":"2025-04-19T06:33:32+00:00","article_modified_time":"2025-05-21T07:30:15+00:00","og_image":[{"width":800,"height":600,"url":"https:\/\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/FEATURED-Anti-Inflammatory-Food-List.jpg","type":"image\/jpeg"}],"author":"Silvia Bufa Amanda, S.Gz., RD","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Silvia Bufa Amanda, S.Gz., RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#article","isPartOf":{"@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/"},"author":{"name":"Silvia Bufa Amanda, S.Gz., RD","@id":"https:\/\/gizigo.id\/en\/#\/schema\/person\/35469529de417d5980c926c2780ec575"},"headline":"Anti Inflammatory Food List (with Printable PDF)","datePublished":"2025-04-19T06:33:32+00:00","dateModified":"2025-05-21T07:30:15+00:00","mainEntityOfPage":{"@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/"},"wordCount":1891,"commentCount":0,"publisher":{"@id":"https:\/\/gizigo.id\/en\/#organization"},"image":{"@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1","articleSection":["Resources"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/","url":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/","name":"Anti Inflammatory Food List Printable (FREE PDF)","isPartOf":{"@id":"https:\/\/gizigo.id\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#primaryimage"},"image":{"@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1","datePublished":"2025-04-19T06:33:32+00:00","dateModified":"2025-05-21T07:30:15+00:00","description":"Check our anti inflammatory food list by Registered Dietitian. Also available as a free downloadable PDF file.","breadcrumb":{"@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#primaryimage","url":"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1","contentUrl":"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1","width":800,"height":600,"caption":"Featured image for anti inflammatory food list printable pdf"},{"@type":"BreadcrumbList","@id":"https:\/\/gizigo.id\/en\/anti-inflammatory-food-list-printable-pdf\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gizigo.id\/en\/"},{"@type":"ListItem","position":2,"name":"Anti Inflammatory Food List (with Printable PDF)"}]},{"@type":"WebSite","@id":"https:\/\/gizigo.id\/en\/#website","url":"https:\/\/gizigo.id\/en\/","name":"Gizigo (EN)","description":"By nutritionists &amp; registered dietitians","publisher":{"@id":"https:\/\/gizigo.id\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gizigo.id\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/gizigo.id\/en\/#organization","name":"Gizigo","url":"https:\/\/gizigo.id\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/gizigo.id\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/01\/Logo-Gizigo_warna-150px-copy.png?fit=150%2C150&ssl=1","contentUrl":"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2023\/01\/Logo-Gizigo_warna-150px-copy.png?fit=150%2C150&ssl=1","width":150,"height":150,"caption":"Gizigo"},"image":{"@id":"https:\/\/gizigo.id\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.instagram.com\/gizigo.id\/"]},{"@type":"Person","@id":"https:\/\/gizigo.id\/en\/#\/schema\/person\/35469529de417d5980c926c2780ec575","name":"Silvia Bufa Amanda, S.Gz., RD","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/ec9e48b2c9de832bbb01dacc5cfabfaf50fd88028356d20a3222087f82831055?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ec9e48b2c9de832bbb01dacc5cfabfaf50fd88028356d20a3222087f82831055?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ec9e48b2c9de832bbb01dacc5cfabfaf50fd88028356d20a3222087f82831055?s=96&d=mm&r=g","caption":"Silvia Bufa Amanda, S.Gz., RD"},"description":"Prompt and detail-oriented in nature, Silvi has nutritional conseling experiences on both clinical and sports environment after getting her Nutrition Science degree from Faculty of Medicine, Public Health and Nursing at Universitas Gadjah Mada. After joining Gizigo, Silvi quickly completed her registered dietitien program and become a valued part of us. Nowadays, Silvi handles many personal clients from Gizigo\u2019s outpatient catering and nutritional consultation.","sameAs":["https:\/\/www.instagram.com\/silviabufa\/","https:\/\/id.linkedin.com\/in\/silvia-bufa-amanda-5387831a5"],"url":"https:\/\/gizigo.id\/en\/author\/silviabufaamanda\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2025\/04\/FEATURED-Anti-Inflammatory-Food-List.jpg?fit=800%2C600&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/posts\/3308","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/comments?post=3308"}],"version-history":[{"count":0,"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/posts\/3308\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/media\/3330"}],"wp:attachment":[{"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/media?parent=3308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/categories?post=3308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gizigo.id\/en\/wp-json\/wp\/v2\/tags?post=3308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}