Anti-Inflammatory Keto Diet Food List for Reducing Inflammation

What is the Anti-Inflammatory Diet?

The anti-inflammatory diet is a way of eating that focuses on foods that help reduce inflammation in the body. Chronic inflammation has been linked to conditions like heart disease, diabetes, cancer, and autoimmune disorders.

This diet encourages eating more anti-inflammatory foods like fruits, vegetables, healthy fats, and lean proteins. It discourages pro-inflammatory foods like added sugars, refined carbs, processed foods, and unhealthy fats.

The goal is to reduce inflammation by making nutritious food choices that provide antioxidants and other beneficial compounds. Following an anti-inflammatory diet may help prevent or manage inflammation-related diseases.

Foods to Eat on the Anti-Inflammatory Diet

Here are some of the best foods to eat on the anti-inflammatory diet:

Fruits and Vegetables

Fruits and veggies contain antioxidants that help fight inflammation. Aim for a rainbow of produce like:

• Berries: blueberries, strawberries, raspberries
• Cruciferous veggies: broccoli, cauliflower, cabbage
• Leafy greens: spinach, kale, swiss chard
• Other veggies: Brussels sprouts, tomatoes, sweet potatoes
• Citrus fruits: oranges, grapefruit, lemons

Healthy Fats

Healthy fats have anti-inflammatory properties. Good sources include:

• Avocados
• Olives and olive oil
• Nuts and seeds: walnuts, almonds, chia seeds
• Fatty fish: salmon, mackerel, sardines

Herbs and Spices

Herbs and spices add flavor plus anti-inflammatory compounds like antioxidants. Beneficial spices include:

• Turmeric
• Ginger
• Cinnamon
• Garlic
• Cayenne pepper

Whole Grains

Choose minimally processed whole grains like:

• Oats
• Brown rice
• Quinoa
• Barley
• Buckwheat

Lean Proteins

Opt for lean, anti-inflammatory protein sources such as:

• Poultry: chicken, turkey
• Fish: salmon, tuna, mackerel
• Beans and lentils
• Nuts and seeds
• Eggs

Foods to Avoid on the Anti-Inflammatory Diet

It's also important to limit or avoid foods that may promote inflammation, such as:

• Sugar: soda, candy, baked goods, ice cream
• Refined carbs: white bread, white pasta, crackers
• Processed foods: chips, frozen meals, cured meats
• Fried foods
• Excess alcohol
• Additives like MSG

Anti-Inflammatory Keto Diet Food List

The keto diet is a very low carb, high fat diet that can help reduce inflammation. By limiting carbs, keto helps manage blood sugar levels and insulin resistance, both linked to chronic inflammation.

Pairing keto with anti-inflammatory foods maximizes the diet's inflammation-fighting potential. Here are the best anti-inflammatory foods to eat on keto:

Non-Starchy Vegetables

Non-starchy veggies are low in carbs and high in nutrients. Great choices include:

• Leafy greens: spinach, kale, lettuce
• Broccoli
• Cauliflower
• Asparagus
• Cucumbers
• Celery
• Onions
• Peppers

Healthy Fats and Oils

Fats are the main fuel source on keto. Opt for anti-inflammatory fats like:

• Olive oil
• Coconut oil
• Avocado oil
• Ghee or grass-fed butter
• Nuts and seeds
• Fatty fish like salmon and mackerel
• Olives
• Avocados

Non-Grain Carb Sources

Some carb sources can fit into a keto diet in moderation, such as:

• Berries: raspberries, blackberries, blueberries
• Tomatoes
• Bell peppers
• Low-carb fruits like lemons and limes
• Nutritional yeast

Lean Proteins

Lean proteins are filling and support muscle growth. Good keto options include:

• Eggs
• Poultry
• Fish and seafood
• Pork
• Beef

Bone Broth

Bone broth provides collagen, gelatin, and amino acids that help seal the gut and reduce inflammation. Opt for homemade or organic varieties whenever possible.

Healthy Herbs, Spices and Condiments

Boost flavor and nutrition without carbs using:

• Fresh herbs like parsley, basil, cilantro
• Spices like garlic, ginger, turmeric, cinnamon
• Mustard
• Apple cider vinegar
• Lemon juice
• Hot sauce

Tips for Following the Anti-Inflammatory Keto Diet

Here are some tips to help you succeed on the anti-inflammatory keto diet:

Focus on Quality Foods

Emphasize real, whole foods as much as possible - organic produce, pasture-raised eggs, wild-caught seafood, and grass-fed meats if you can.

Drink Plenty of Water

Staying hydrated supports all body functions, including digestion and inflammation response. Aim for at least eight 8-oz glasses of water daily.

Add Anti-Inflammatory Herbs and Spices

Spice up your cooking with turmeric, garlic, ginger, cinnamon, rosemary, oregano, and other potent herbs.

Get Enough Omega-3s

Omega-3 fatty acids help fight inflammation. Eat fatty fish twice a week and consider a fish oil supplement.

Move Your Body

Regular exercise helps reduce inflammatory markers. Aim for 150 minutes of moderate activity per week.

Reduce Stress

Chronic stress can trigger inflammation. Try relaxing practices like yoga, meditation, deep breathing, and massage.

Get Enough Sleep

Aim for 7-9 hours per night. Poor sleep is linked to higher inflammation.

Supplement as Needed

Anti-inflammatory supplements like curcumin (turmeric), fish oil, probiotics, vitamin D, and green tea extract can provide added benefits.

Sample Anti-Inflammatory Keto Diet Meal Plan

Here is a sample one-week anti-inflammatory keto diet meal plan:

Monday

• Breakfast: Veggie omelet with spinach, mushrooms, peppers, and avocado
• Lunch: Tuna salad stuffed in tomatoes
• Dinner: Salmon cooked in ghee with broccoli and cauliflower "rice"

Tuesday

• Breakfast: Keto yogurt with berries, almonds, chia seeds
• Lunch: Leftover salmon salad with olive oil
• Dinner: Baked chicken breast with roasted Brussels sprouts and asparagus

Wednesday

• Breakfast: Veggie scramble with kale, mushrooms, avocado
• Lunch: Greek salad with olives, feta, olive oil, lemon dressing
• Dinner: Pork tenderloin with sautéed zucchini noodles and pesto

Thursday

• Breakfast: Keto smoothie with collagen powder, spinach, almond milk, berries
• Lunch: Tuna melt using lettuce wrap instead of bread
• Dinner: Chicken drumsticks with roasted cauliflower and parsley

Friday

• Breakfast: Eggs cooked in avocado oil with bell peppers and mushrooms
• Lunch: Leftover chicken drumsticks with tossed salad
• Dinner: Beef stir fry with broccoli, mushrooms, onions, cauliflower rice

Saturday

• Breakfast: Vegetable frittata with spinach, tomatoes, feta
• Lunch: Salmon burgers on portobello buns with lettuce, tomato, avocado
• Dinner: Chicken thighs with pesto zucchini noodles and side salad

Sunday

• Breakfast: Keto waffles made with almond flour, eggs, cinnamon
• Lunch: Tuna stuffed avocado
• Dinner: Grass-fed beef burger on a lettuce wrap with mushrooms, onions, avocado

The Bottom Line

The anti-inflammatory keto diet focuses on nutrient-dense, low carb foods that help reduce inflammation. Emphasize plenty of vegetables, healthy fats, lean proteins, herbs and spices. Limit sugar, processed foods, unhealthy oils, and other pro-inflammatory foods. Making smart keto food choices can help promote good health and manage inflammation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.