Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
Download food monster: the biggest, baddest, yummiest vegan food app!


Health Monster

An Anti-Inflammatory Diet Check-List That Can Transform Your Life


Inflammation is a sign that something in the body is off balance, and it’s not always easy to spot like you might imagine. Many times, it’s not just the plague of joint pain or arthritis, but other forms of disease we tend to overlook or overwrite as other issues. Inflammation can hide itself under the sneaky mask of digestion problems, chronic fatigue, moodiness, food cravings, and is the marker for many diseases such as cancer and diabetes. Anytime the body is off balance, inflammation is almost always present.

Acid Versus Alkaline: Why It Matters

The concept of an alkaline/acid diet has been used for years as a popular way to describe the nature of the body’s pH levels. Foods that are alkaline promote an alkaline body, while acidic foods promote an acidic body that leads to inflammation. An alkaline body (which is established in the blood where inflammation can begin) feels energetic, free from joint pain most of the time, and will operate smoothly all the way from digestion to their overall sense of well-being. An alkaline body tends to crave more healthy, fresh foods and feels great (overall) most of the time. An acidic body on the other hand, is like a slippery slope. One or two habits can quickly lead to a host of health problems quickly. Drinking, smoking, eating junk food and a lack of rest all quickly lead to inflammation.

Our diet and our lifestyle choices are two of our most powerful weapons at fighting back against inflammation. To help you feel great and have a more alkaline body, here’s a quick checklist to keep with you to make sure you’re feeling your best.

Foods to Avoid (Very Inflammatory)

These foods should be avoided as much as possible. If you’re transitioning into a plant-based diet and having a hard time giving up animal products, see our tips for transitioning to help you out. Also, go ahead and kick the habit for sugar and refined grains now. They serve you no health benefits and have been linked to detrimental forms of disease, not to mention food addictions and weight gain. Energize your life by avoiding these:

  1. Meat
  2. Fish
  3. Anything with dairy
  4. Eggs
  5. Alcohol
  6. Nicotine/Drugs
  7. Refined Grains
  8. Processed Soy
  9. Processed Sugars and Artificial sweeteners (corn syrup, sugar, brown sugar, cane sugar, cane juice, dextrose, sucrose, sucralose, aspartame, stevia products with added GMO corn sources such as maltodextrin)
  10. Highly Processed Foods (low-quality cereals, chips, snacks)
  11. Coffee (we suggest an organic, fair-trade and even low-acid coffee if you have to have your daily cuppa)
  12. Fried Foods
  13. Anything fast food
  14. Sodas
  15. Energy Drinks


Foods to Eat A Few Times a Week or Only on Special Occasions:



These foods are extremely acid by nature but some may be fine once or twice a week – take note of how each one makes you feel after you eat it. If it makes you achy, tired, moody, and suffer cravings, you might want to avoid it as much as possible. Everyone’s bodies handle acid foods differently, so listen to your body to see how it reacts.

  1. Vinegars (except apple cider vinegar, which is alkaline)
  2. Processed chocolate
  3. Wheat
  4. Roasted nuts and seeds
  5. Roasted nut butters (non-raw)
  6. Soy-based processed proteins (tofu, tempeh, veggie burgers)- Choose whole forms of soy such as miso (fermented) or edamame (shelled green soybeans) instead and try making your own veggie burgers at home.
  7. Non-sprouted or non-soaked grains, except for millet and wild rice (See the benefits of soaking and sprouting here and test your first batch out of overnight oats if you haven’t already!)
  8. Natural sugars like coconut or maple, agave, etc.
  9. Dried fruits with added sugars or sulfites
  10. Salad dressings


Foods to Eat Without Abandon:

Roasted-Veggies-With-Buttery-Garlic-and-Spinach-Salad--1200x800 (1)

These foods are all incredibly healthy for you! Eat more vegetables, fruits, and leafy greens than others on the list, but all are worthy of a spot in your daily diet. Enjoy them, and be sure to fill your diet with these whenever possible in place of foods that provide less nourishment.

  1. Leafy greens
  2. Vegetables (all
  3. Fruits (all, especially lemons and limes)
  4. Soaked and properly prepared beans and legumes
  5. Plant-based whole food- based (non-GMO, preferably raw) protein powders
  6. Superfoods and green powders
  7. Raw nuts and seeds
  8. Raw nut butters
  9. Dates and Dried Figs (Keep dried fruit to a minimal compared to fresh fruit, but it does leave an alkaline ash in the body.)
  10. Soaked and/or sprouted grains (especially wild rice and millet, which actually need no soaking or sprouting but are alkaline by nature)
  11. Seaweed (spirulina, nori, kelp, dulse)
  12. Herbal Tea
  13. Apple Cider Vinegar (raw, with the mother)
  14. Sauerkraut and kimchi
  15. Coconut kefir
  16. Water
  17. Green Juices and Smoothies
  18. Liquid alcohol-free stevia or stevia glycerite
  19. Herbs and spices
  20. Sprouts

What About….?

So obviously, there will be some middle ground foods such as unsweetened non-dairy milk, condiments like mustard or salsa, vegan yogurt,  etc. that all have their place in one’s diet. The idea isn’t to make your diet 100 percent perfectly pure, but instead to base 90 percent of your diet off anti-inflammatory foods. That leaves a little wiggle room for your daily servings of processed almond milk, condiments of choice, and yes, your coffee and your tea!

Other Anti-Inflammatory To-Do’s

You should also be sure you get plenty of rest, regular exercise to keep your blood and lymph flowing through your body, and manage your stress through silent time, daily walks in nature, relaxation, mediation and/or yoga. Remember that stress can be just as inflammatory to the body as your food. Take care of yourself in all forms to experience the benefits of a healthy, anti-inflammatory life, both on and outside your plate.

Test out an anti-inflammatory diet this week and see how much better you’ll feel in no time!

Want to read more posts like this? Sign up for our newsletter below!​

Browse through some recent posts below:

Need Protein? Here are 9 Amino Acids Found Abundantly in Plants

9 Essential Amino Acids Found Abundantly in Plants

25 Delicious Vegan Sources of Protein (The Ultimate Guide!)

25 Delicious Vegan Sources of Protein (The Ultimate Guide!)

How to Get Enough Protein Eating Meat, Dairy, Soy and Gluten-Free


How to Cut Down on Processed Foods This Summer (And Always!)

How to Cut Down on Processed Foods This Summer (And Always!)

Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

13 comments on “An Anti-Inflammatory Diet Check-List That Can Transform Your Life”

Click to add comment
Rony Mady
9 Months Ago

Jenni Martin
9 Months Ago

Looks tasty

Sandeep Choudhary
9 Months Ago


Dieter Schmitz
9 Months Ago

looks well

Rachel Dyreng
9 Months Ago

Stephen Ray Chamberlain

Shelley J Larkin-krebs
9 Months Ago

nice one green is well educated on what animal flesh and animal secretions they are so bad for you the animals and the planet go vegan its easy peasy

Matt Hew
9 Months Ago

Cleziane Oliveira I WANT TO START THIS TODAY!!!! For a better us, planet and future.

Cleziane Oliveira
15 Nov 2015


Susan Pettit
1 Years Ago

Ummm.... sorry, moonlit, but elaine is actually correct....

1 Years Ago

It\'s important to distinguish acidic foods from \'acid-forming foods\'. For example; naturally acidic foods such as citrus fruits leave an alkaline imprint on the body once digested. Likewise, a beef steak would be alkaline in it\'s natural state but is highly acid forming in the digestive system.

1 Years Ago

foods to eat "without abandon"? so, in other words, foods you should be cautious about eating.

Either the writer has her information screwed, or she has no idea that the saying is "With abandon" meaning without inhibitions. If the latter is the case, maybe she should find a proof reader before publishing in future...

06 Jan 2015

Abandon means to leave or surrender so without abandon would be without leaving or surrendering. Sorry but the writer is correct.

18 Jul 2015

The proper phrase meaning to do something with freedom from inhibitions, restraint, concern, or worry, is "with abandon." Google is a powerful tool. BTW, great webpage!

Subscribe to our Newsletter

Follow us on

Do Not Show This Again


Submit to OneGreenPlanet

Terms & Conditions ×