Table 3: Pro- and Anti-inflammatory Foods (Source: reviews Beck, 2010; Daniluk, 2011; Weil, 2012; [8587]).

Pro-inflammatory FoodsAnti-inflammatory Foods

AlcoholThe “anti-inflammatory” nutritional plan includes:
 Regular high consumption irritates esophagus, larynx and liver which can lead to chronic inflammation which promotes tumor growth at sites of chronic irritation Avoidance of sweets and sugar
 Avoidance of high refined foods such as processed foods (white bread and rice, and pasta),
 Minimal fats (virgin olive oil okay as it has excellent anti-inflammatory properties)
 High fiber foods including dark breads such as rye and pumpernickel
 No alcohol
Cooking oilsRecommended anti-inflammatory foods:
 A diet of high imbalance of omega-6 to omega-3 ratio promotes inflammation (e.g., heart disease and cancer)Oatmeal (not instant)
 Asparagus, avocado, beets, Brussell sprouts, broccoli, caulflower, kale, parsnip, spinach
 Romaine lettuce
 Strawberries, blueberries, raspberries, blackberries
 Green apples, oranges, pears, lemons, cantaloupe melon
 Unsalted raw nuts
 Sunflower seeds
 Extra virgin olive oil
 Green tea
 Beans, chickpeas, black beans
 Low fat turkey/chicken
 Low sodium tuna packed in water
 Low-fat milk products are acceptable particularly plain yogurt, cottage and solid cheeses, if any, like Swiss or cheddar; feta
Dairy products
 Meat (commercially produced meats where animals are fed grains such as soy beans and corns (a diet high in inflammatory omega-6 fatty acids and low in anti-inflammatory omega-3 fatty acids; also, these animals have limited exercise and raised to gain excess fat, ending up with high saturated fats. To make the animals grow faster and prevent them from getting sick, they are injected with hormones and fed antibiotics.)
Red meats (beef, lamb and pork) and processed meats (has, sausages and salami)
 Red meat contains a molecule humans do not naturally produce (Neu5Gc) that leads to the production of antibodies in defense of it, an immune response that may trigger chronic inflammation, and low grade inflammation (linked to heart disease and cancer)
Refined grains
Devoid of fiber and vitamin B compared with unrefined grains (have bran, germ and aleurone layer); refined grains like refined sugar with high glycemic index
 When consistently consumed hasten onset heart disease and cancer
 Also often laden with fat and sugar and artificial flavors and partially hydrogenated oil
Artificial food additives
 Aspartame and monosodium glutamate reportedly trigger inflammatory responses (particularly in those with inflammatory conditions, for example, rheumatoid arthritis
 Trans fats (found in deep fried foods, commercially baked goods, and those prepared with partially dehydrongenated oil, margarine and vegetable shortening