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Top anti-inflammatory foods


Discover the top anti-inflammatory foods for your health.

Joint pain, spondylitis, osteoarthritis, cancer, colds, tonsillitis, bronchitis … Food can reveal or accentuate inflammation in the body. How? ‘Or’ What? What is the list of anti-inflammatory foods to favor and those to avoid?

An anti-inflammatory food is a food that places very little strain on the pancreas during digestion, both in its production of insulin to manage the level of sugar in the blood and the digestion of fats and proteins. Conversely, a “pro-inflammatory” or “inflammatogenic” food over-solicits it.

What is “inflammation” in the body?

Physiologically, the inflammation is not pathological. It contributes to the repair of the body by providing elements of defense and eliminating waste.


It becomes pathological when it degrades more than it repairs. “We are then in a runaway of the body which finds itself overwhelmed” explains Dr. Jean-Christophe, general practitioner. Symptoms occur such as joint pain during a gout attack.

How does diet affect inflammation?

Food involves a lot of digestion for the pancreas, continues our interlocutor.

By a cascade phenomenon, when the pancreas is stressed, the vagus nerve which is connected to it (at the level of the brain, editor’s note) also increases the congestion of tissues in the body which produces inflammation and can promote inflammatory diseases over time. This is how diet can play a role in inflammation. 

Inflammation creates disease, not the other way around.


“Imagine the organism as a paddy field where each cell is a plant of rice. The water must stagnate at a given moment for the plant of rice to draw its nutrients and reject its waste.

But it is also necessary to drain from time to time. time so that the waste does not accumulate otherwise the water stagnates and the rice rots.

The congestive state is the stasis of the liquid. The longer it lasts, the greater the inflammation ” schematizes the doctor. 

What are anti-inflammatory foods?

An anti-inflammatory diet is a diet without glucose, with less protein, and difficult-to-digest lipids. Among these foods:


The fruit (especially red) and vegetables including crucifers are especially recommended.

To eat rather raw than cooked, or poached for the fragile intestines and without seeds.

(moderately) white meats ( chicken, turkey, duck, guinea fowl, rabbit, etc.).

For fats: raw fats such as olive oil in priority then coconut oil, oleic sunflower oil, rapeseed, walnut, hazelnut. Butter, yes, but in small quantities (15 grams per day maximum).


Agave syrup or dark honey in place of sugar (glucose).

the lemon instead of vinegar because it turns into citrate in the stomach and becomes alkaline, which is good for the body.

In drink: It is necessary to take water rich in bicarbonate to help the pancreas. It is necessary to drink at the end of the meal, ideally at least 20 minutes after, never during.

If you don’t like sparkling water, you can add Vichy salt (available in organic stores) in plain water or edible bicarbonate. ”  Only precaution: avoid mineral water with bicarbonate in case kidney stone.


Flour spelled, chestnuts, corn, buckwheat, rye, chickpeas, wheat millstone rice.

Rice preferred rather than pasta. 

In an anti-inflammatory diet, steam or court bouillon cooking should be adopted.

What are pro-inflammatory foods?

Adopting an anti-inflammatory diet is also (even above all) eliminating foods that increase inflammation by placing too much strain on the pancreas.


Acidic foods. Acidic foods like onion and shallot stimulate the production of hydrochloric acid in the stomach. If we make this acid, the pancreas will have to make bicarbonate to digest it, which increases its work.

Other foods that provide acidity: vinegar, red meats (pork, beef, veal, lamb, horse, donkey, doe, roe deer, wild boar… all 4-legged animals).

“Milk morning, noon, and night worsens the inflammatory condition.”

Dairy products. We must eliminate products which are naturally difficult to digest such as cow’s milk, not because of its fats but because of its proteins which require a lot of enzymes to be digested” continues the doctor.


Dairy products (liquid, yogurt, cheese) are therefore eliminated, including those made from sheep’s and goat’s milk.

In our modern diet, we eat a dairy product in the morning, one at noon and one in the evening, every day of the year. In this way, we worsen the inflammatory state

However, we will not run out of calcium if we eat less, or even more at all, because we have more than enough in the rest of the diet. ” We also eliminate margarine.

“Cut out the baguette you eat every day”


Industrial wheat flour. “Flour, as it is made today, creates additional inflammation in the intestines.

This concerns all modern wheat flours ground very fine with mills. In the past it was made with a stone mill, the grinding was less fine. but we weren’t in contact with the proteins in the cell nucleus of wheat which are difficult to digest.

Cut out the baguette that you eat every day, you will be a lot less bloated and you will have a lot less inflammatory problems. ”

Sugar should be banned from an anti-inflammatory diet. “There is the problem of diabetes but beyond that, it is a metabolic work that we overload when we eat a lot of sugars.


If we do not have diabetes, we do not see the repercussion because the pancreas works a lot but it nourishes the inflammatory state ” warns the specialist.

Concretely: we must remove all sources of glucose (white sugar, whole, cane, pastries, jam, sweeteners, royal jelly…). Not to mention industrial products which all contain sugar. 

“When you read a label, the foods are in the order of concentration and when they are at the same concentration, they are in alphabetical order, you will see in many products that the sugar is first or second” emphasizes Dr. Charrié.

The best: “If you want to wean yourself off sugar,  you have to switch to fructose first rather than eating glucose which causes an insulin boost, for example with agave syrup and dark honey (chestnut).”


Other foods to avoid: garlic (in excess), black tea, green tea, coffee, beer, farmed fish.

“It’s the repetition of bad foods that promotes inflammation.”

“It is the repetition of a diet that promotes congestion that will worsen the inflammation. You can take an ‘inflammatory’ food only once, it will have no impact.

If you start eating it three times. per day, every day of the week continuously, there you get into a problem that will nourish your body ” warns Dr. Charrié. On the other hand, if you eat anti-inflammatory foods, you must also do so regularly.


Should we ban foods that trigger inflammation?

“Everything is a question of tact and measure in the diet, answers our interlocutor.

If you are in an inflammatory phase, you have to be very, very strict with this diet called” pancreatic savings.

“People who have spondyloarthritis, are amid an autoimmune disease or have acute cancer must eliminate glucose, dairy products, even those of goat and sheep, modern wheat flour, cooked fats, and red meats It is also true if you have acute bronchitis, a cold or a sore throat For 4 days, put yourself on this diet there and you will be ill for a shorter time.

Once the cold is over, either you eat it any way you want and you’ll have frequent colds all winter long, or you cut down on inflammatogenic foods. “


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