Meal Plan for an Anti-inflammatory Diet

Roshan Valder Dec 1, 2018
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Information here aims at helping you to understand the importance of choosing an anti-inflammatory diet and whether you really need it or not. It also provides a list of foods that should be a part of your diet plan.
An anti-inflammatory diet plan is not just another quick weight-loss fad diet. It aims at bringing about a complete change in your lifestyle and eating habits, which would prove to be beneficial for the rest of your life. It is highly recommended for slowing down the aging process and helping you stay younger and live longer.
It also reduces the chances arthritis, appendicitis, Alzheimer's disease, cardiovascular ailment and some cancers known to generate an inflammatory response in the body. Thus, this diet plan helps in cessating the process of unnatural inflammation with the help of certain foods. It's similar to the Mediterranean, high-fiber and Sonoma diet in numerous ways.

Who Really Needs this Diet Plan?

If you are above 40, it's recommended you switch to this diet and combine it with adequate rest and exercise. This lifestyle change will be like an investment for retirement. It'll help you be young and healthy as you age, aids in weight loss if coupled with moderate exercise as it encourages healthy eating habits and discourages fatty and unhealthy foods.

Anti-inflammatory Diet Menu

Mentioned here is a simplified list of foods, in descending order of quantity, which can be included in the daily diet:

Fruits and Vegetables

Try to include plenty of fresh fruits and raw vegetables. These should constitute a major part of your diet. The more colorful your plate is, the better it is for you.
Go for red, yellow, and green vegetables and fruits. While cooking the vegetables, avoid using too much oil, and prefer to steam or boil them to make a soup or spicy curry. Try to always use organically-grown fruits and vegetables.

Whole Grains

Whole grain wheat and rice and their products, like bread are enriched with carbohydrates and daily intake is recommended.


Legumes should be included in the diet, as they contain a high amount of necessary nutrients, like potassium, folic acid, and magnesium. They are also a good source of fiber, which helps in improving digestion.

Foods Rich in Omega-3 Fatty Acids

Essential omega-3 fatty acids are present in certain fish oils, avocados, virgin olive and canola oil, nuts, and whole soy foods.
They are different from the usual unhealthy omega-6 fatty acids that are present in a lot of the common junk and fried foods that we consume. The omega-6 fatty acids should be avoided and replaced with foods rich in omega-3 fatty acids.

Soy Foods

Soybean is an excellent source of protein that should be included in your diet. Soy products contain antioxidants and help prevent cancer. Foods that could be had are tofu, soy milk, and soybeans.

Low-fat Dairy and Poultry Items

These should be taken in moderate amounts but must be included in your daily diet, as they contain numerous essential nutrients. Always choose low-fat milk and cheese.
Prefer lean meats, such as chicken and avoid fatty food as far as possible.

Healthy Spices

Healthy spices like turmeric, ginger, and garlic along with herbs, like rosemary and thyme can be used to add flavor to your food. These spices are known to fight inflammation.


Tea varieties, such as green, oolong, and white tea are known to contain a number of antioxidants and other cancer-fighting compounds.


You could use some supplements to make sure that you are not missing out on any necessary nutrients. You could take multivitamins or mineral supplements to get complete nutrition. Also, if you don't eat fish, you could take fish-oil supplements.

Red Wine and Dark Chocolate

These are a few indulgences that you can allow yourself occasionally. If you wish to drink, red wine is the most preferred option.
But if you desperately crave for chocolate, then prefer the ones with up to seventy percent cocoa.
Though this plan will help you get closer to the results you seek, be it fitness or a healthy future, yet one must not fully depend only on diet plans. You must combine it with exercise and adequate rest to reap maximum benefits.
Disclaimer: This is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.