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Inflammatory & Non-Inflammatory Foods

Listed below is a sample of inflammatory and non-inflammatory foods. Strive to move a higher percentage of your food choices into the non-inflammatory foods, but not all, as there are healthy foods in the inflammatory groups.

Highly Anti-Inflammatory
Wild Salmon, wild sea bass, trout, Pollock (Make sure they are not farm raised)
Turmeric, Garlic, Onions
Cabbage, Kale, Endives, Spinach. Sweet Potato
Flaxseeds, Flaxseed oil, Olive oil

Moderately Anti-Inflammatory
Wild Tuna, Cod, Halibut, Haddock, Grouper, Tilapia
Avocados, Broccoli, Ginger, Leeks. Turnip, Chard, Bell Peppers
Almonds, Peanuts
Corn, Canola oil

Low Anti-Inflammatory
Shrimp & Shellfish
Venison, Pork Tenderloin, Beef Tenderloin
Lemon, Lime, Oranges, Pineapple, Papaya, Strawberries, Kiwis, Apricots, Tomatoes
Zucchini, Cauliflower, Fennel, Brussels Sprout, Celery, Cucumber, Carrots, Lettuce, Pumpkin, Asparagus, Seaweed, Basil, Rosemary,
Low fat mozzarella
Herbal teas, Apple cider vinegar

Low Inflammatory
Turkey breast, Chicken breast, Lamb tenderloin
Plums, Apples, Berries (except Strawberries), Melon, Watermelon, Mango, Pears, Peaches, Grapes
Potatoes with skin, Parsnip, Beans, lentils, Eggplant
Sunflower seeds, Chestnut, Sesame seeds, Tahini

Moderately Inflammatory
Most farmed fish
Eggs, most cheese and milk
White, brown, wild rice, millet
Pine nuts, Walnuts

Highly Inflammatory
Farmed salmon
Meat with skin or not from tender cuts
Potatoes without skin, Yam
Processed and canned meats and foods
Dried fruits, dates, coconut,
Wheat, rye, barley, corn, amaranth, buckwheat, quinoa
Fruit juices

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