The Ultimate Inflammatory Foods List PDF

This inflammatory foods list pdf consists of a complete list of inflammatory foods you need to avoid if you suffer from arthritis or other autoimmune diseases. I was diagnosed with rheumatoid arthritis a few years back so I can totally relate. 

Note: Some of the food on this list may not cause symptoms right away but they can lead to chronic inflammation when consumed long-term. Continue reading to learn more about these foods that cause inflammation and why you should avoid them.


Inflammation happens when the immune system reacts to injury, toxins, infection, stress, and even allergies. It’s a very common health issue that everyone experiences. It’s usually nothing to be afraid of and often goes away without treatment.

That said, when inflammation lingers in the body for longer than six weeks, it becomes chronic and requires treatment or lifestyle changes. Common symptoms of inflammation include swelling, redness, heat, loss of function, fatigue, and stomach problems.

What Are Pro-Inflammatory Foods?

Pro-inflammatory foods are foods that promote, increase, or cause inflammation in the body. Common pro-inflammatory foods include refined sugar, gluten, refined carbs, trans fat, processed meat, red meat, and foods that are high in omega-6 fatty acids.

By eliminating these food types from your diet, you can successfully reduce your C-reactive protein levels. CRP is a type of protein produced by the liver when there is inflammation in the body.

I was able to reduce my CRP levels to below normal in less than a month by following this diet plan and taking 1-hour walks daily.

inflammatory foods list

Inflammatory Foods List To Avoid

Below is a complete list of inflammatory foods to avoid. Most of these foods are processed foods that alter gut bacteria, lower immune function, and eventually lead to chronic inflammation.

Nightshade Vegetables

Nightshade vegetables are extremely healthy because they contain a ton of vitamins and minerals along with amazing antioxidants. That said, they also contain a plant chemical called alkaloids which can cause inflammation of the intestinal lining

This means that people with conditions like IBD (inflammatory bowel disease) should not consume nightshade vegetables. Now just so you know, IBD has been linked to other autoimmune diseases, this study shows that a leaky gut can cause higher levels of inflammation in the body.

Here is a list of nightshade vegetables you need to avoid for inflammation:

  • Tomatoes
  • Tomatillos
  • White Potatoes 
  • Russet potatoes
  • Red potatoes
  • Bell peppers
  • Chilli peppers
  • Sweet peppers
  • Eggplants

Refined Carbs, Sugars & Grains

Refined Carbs– how do refined carbs cause inflammation? Well, when you eat, your food is supposed to metabolize slowly but with refined carbs, it is just the opposite. Your body metabolizes refined carbs soo quickly that it causes a spike in your blood sugar levels which leads to inflammation.

Refined Sugars– refined sugar should always be avoided when possible due to the negative effects it has on your overall health! You see, sugar can cause your liver to produce free fatty acids which are digested by your body. Free fatty acids can lead to high cholesterol levels and chronic inflammation.

Refined Grains– consuming a lot of refined grains like white flour, white bread, and white rice can cause high spikes in blood sugar levels because they metabolize and convert into glucose faster. Refined grains are also high in starch and gluten, making them pro-inflammatory.

Here is a list of refined carbs, grains, and sugars to stay away from:

  • White bread
  • White rice
  • White pasta
  • White flour
  • Corn grits
  • Cereals with added sugars
  • Pastries
  • Cakes
  • Cookies
  • Pies
  • Biscuits
  • Crackers
  • Tortillas
  • Sandwich rolls
  • Candies 
  • Syrups
  • Corn syrup
  • Flavored yogurts 
  • Energy bars
  • Ice cream
  • Frozen desserts 
  • Coffee creamers

Processed & Red Meat

Processed Meat– so I know you love yourself some hot dogs and bacon in the mornings but it’s a delicious habit you need to quit! You see, processed meat is made using a lot of salt, and grease, they are often cured, fermented, and in most cases smoked.

They are extremely high in saturated fat, preservatives, and added flavors. When consumed regularly, they can increase C-reactive protein levels (an inflammatory protein produced by the liver).

Red Meat– we are told to eat red meat because it is very nutritious and it’s true, a plate of steak every week or so is totally okay.

That said, eating a lot of red meat can cause inflammation because it increases your iron intake and a chemical called Neu5gc. Studies show that excessive iron consumption can lead to oxidative stress (a common factor of inflammation).

Here is a list of red & processed meat to quit eating:

  • Bacon
  • Sausages 
  • Ham
  • Salami
  • Pepperoni
  • Hot dogs
  • Bologna
  • Corned beef
  • Beef Jerky 
  • Pastrami
  • Luncheon meat
  • Spam
  • Mortadella
  • Coppa
  • Guanciale
  • Chorizo
  • Frankfurters
  • Andouille
  • Pâté
  • Vienna sausages
  • Red Meat
  • Hamburgers

Trans Fat

Foods that contain trans fat should be avoided because they are high in omega-6 fatty acids and consuming them often can increase your LDL (bad cholesterol) levels. LDL can cause low-grade inflammation which can become chronic when left untreated.

Thankfully, getting rid of the following foods can help reduce your LDL levels really fast:

  • Margarine
  • Shortening
  • Vegetable oil
  • French fries
  • Fried chicken
  • Fried fish
  • Fried snacks
  • Potatoe wedges
  • Microwave popcorn
  • Frozen pastry dough
  • Frozen Pie crust
  • Frozen pizza
  • Donuts
  • Pancakes
  • Frostings
  • Frozen dinners


So I will not go into details about sugary drinks because you already know that sugar is bad for you. Let’s talk about why you shouldn’t drink alcohol if you suffer from inflammation or autoimmune diseases. 

Alcohol causes your liver to produce toxins and as you know, inflammation is caused by toxins. Long-term consumption of alcohol can cause chronic systemic inflammation which leads to other health problems. 

The good news though is that once you quit, your body goes back to normal so here is a list of drinks to quit adding to your diet:

  • Soda
  • Energy drinks
  • Fizzy drinks
  • Alcohol
  • Beer
  • Spirits
  • All drinks with added sugar

Dairy & Gluten

There is a lot of controversy about whether or not dairy causes an inflammatory response. That’s because, for some people, dairy (especially milk) can help your body digest and absorb omega-3 fatty acids. For others though, they have been found to aggravate IBD & IBS disorders.

Another common problem found with dairy is that they cause allergic responses for those who are lactose intolerant which leads to an almost immediate inflammatory response.

Lastly, dairy may cause inflammation because they are very high in saturated fat which has been shown to increase inflammation in the body. That said, there are always there are a ton of zero & low-fat dairy products!

So what does this mean? Well, dairy can and cannot cause inflammation, it depends on the type of dairy you choose and how your body reacts when you consume them. 

Gluten on the other hand is not well tolerated by most people, in fact, nearly 0.6% of the world’s population have gluten allergies. That number could be a lot higher because most people don’t even know they are allergic.

That’s because gluten is seen by the immune system as an invader and sends cells to attack them which leads to inflammation of the gut, organs, and tissues.

The most common dairy and gluten foods include:


  • Whole milk
  • Full-fat milk
  • High-fat cheese
  • High-fat yogurt
  • Full-fat butter
  • Kefir
  • Icecream


  • Wheat
  • Wheat pasta
  • Rye
  • Barley
  • Malt
  • Triticale
  • Brewer’s Yeast
  • Pies & Pastries

Here is your full inflammatory foods list pdf for you to download completely free! No email is required!

Foods That Reduce Inflammation Fast

Some of the best foods that help reduce inflammation are leafy green and cruciferous vegetables, fruits that are high in fiber, vitamin C, and antioxidants, fruit and vegetable smoothies, and soups that contain inflammation-fighting herbs and spices.

What Makes A Food Inflammatory?

Added sugars, flavors, and preservatives are some of what makes food inflammatory. Using more oil and saturated fat in your cooking can make your food become inflammatory as well. 

Why Are Inflammatory Foods Bad?

Eating too many inflammatory foods can cause high blood sugar, high LDL (bad cholesterol levels), oxidative stress, high blood pressure, obesity, diabetes, and heart problems.

Which Foods Cause The Most Inflammation?

Highly saturated foods like french fries, fried chicken, palm oil, ghee, butter, oil, and fatty cuts of meat are known to cause the most inflammation. 

What Happens When You Eat Inflammatory Foods?

Eating inflammatory foods long-term can lead to low-grade chronic inflammation. When left untreated chronic inflammation can cause damage to your intestines, nerves, blood vessels, tissues, and arteries. 

What Is The Most Powerful Natural Anti-inflammatory?

The most powerful natural anti-inflammatory foods are foods that are high in omega-3 fatty acids like fatty fish and herbs like curcumin and ginger. Drinking green tea and eating foods rich in zinc can help reduce inflammation as well.

Turmeric, ginger, and cinnamon spices and herbs contain natural anti-inflammatory properties which makes them great for those with arthritis.

What Reduces Inflammation Fast

Changing your diet, losing weight, exercising, and eating fruits, vegetables, and foods that contain antioxidants can help you get rid of inflammation very fast! If you smoke or drink alcohol, it’s also a good idea to stop because both cause low-grade inflammation.

Don’t Forget To Download The Inflammatory Foods List PDF

Conclusion On The Inflammatory Foods List PDF

As I mentioned above, not all the foods on the list above will cause you symptoms but if you have Rheumatism or arthritis, you may want to reduce your intake of the foods above.

I hope you found this post helpful and if you did, make sure to share it or save it for later! Until next time, stay awesome mama!

Complete Inflammatory Foods List PDF

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