Inflammatory Vs Anti-Inflammatory Food Chart

Here is a chart that is a conversation starter between you and your doctor or dietician. It's not our recommendations, it's a start for a meaningful conversation with a medical provider that knows you, your medical conditions or lack of conditions (including allergies), your amount of physical activity (or lack of) and your personal needs. It's not an all inclusive list, it's a conversation starter.

"Doctor, talk to me about an anti-inflammatory diet. Does it matter? I came across this list of alternatives to inflammatory foods. What are your recommendations for me?"

Highly Inflammatory Foods	Alternatives
Processed meats (bacon, sausage, deli meats)	Fresh poultry, fish, beans, lentils
Fried foods (fries, fried chicken)	Air‑fried versions, baked potatoes, grilled chicken
Refined carbs (white bread, pastries, crackers)	Whole‑grain bread, oats, quinoa, sprouted grains
Sugary drinks (soda, sweet tea, energy drinks)	Water with lemon, herbal tea, sparkling water
Candy & desserts high in sugar	Dark chocolate (70%+), fruit, Greek yogurt with berries
Industrial seed oils (corn, soybean, canola when overheated)	Olive oil, avocado oil, grass‑fed butter
Fast food & ultra‑processed meals	Home‑cooked meals, minimally processed frozen options
Excess alcohol	Mocktails, kombucha
High‑fat dairy with additives	Plain Greek yogurt, cottage cheese, unsweetened dairy alternatives
Chips & packaged snacks	Nuts, seeds, plain popcorn, veggie sticks with hummus
Red meat in excess	Lean cuts, fish (especially salmon), plant‑based proteins
Artificial sweeteners	Honey, real maple syrup

The usual "Eat healthy and exercise" doctor's advice most of us hear is more akin to a drug commercial disclaimer than specific recommendations. Getting the conversation started is up to you.

Peace

#healthydiet #antiinflammatory #inflammatory #diet