Indian Anti-Inflammatory Diet Plan (Food list and diet tips to reduce Inflammation)

Have you ever wondered if, despite the advances we have made in the field of medicine, we are still getting sick? Thanks to our lifestyle and our diet. Any serious illness like heart disease, arthritis, cancer, and diabetes starts with inflammation. It is important to reduce your rate of inflammation. Anti-inflammatory foods and lifestyle changes should be an integral part of your eating plan. Here is an Indian anti-inflammatory diet plan along with a list of anti-inflammatory foods. As well as some important diet tips for reducing inflammation.

List of anti-inflammatory foods

Let's take a look at the foods that can help build your immune system and reduce inflammation caused by your body.

  1. Omega-3 fatty acids

  • Walnuts
  • Chia seeds
  • salmon
  • tuna
  • mackerel
  • Fish oil
  • linseed
  1. fruits and vegetables

  • tomatoes
  • Apples
  • pineapple
  • Grapes
  • Apricots
  • mango
  • pumpkin
  • onion
  • Berry
  • paprika
  • spinach
  1. Fermented foods

Fermented foods contain good bacteria that can help your immune system. These foods reduce bloating, diarrhea, and gas.

  • yogurt
  • Kombucha
  • sauerkraut
  • Pickles
  • Dosa and Idli dough
  1. Zinc and selenium

  • Almonds
  • Sunflower seeds,
  • Unsalted pistachios
  • pumpkin seed
  • Eggs
  • seafood
  • Brazil nut
  1. herbs and spices

  1. full grain

  • Oatmeal,
  • Whole wheat bread,
  • Jowar,
  • Buckwheat,
  • Bajra
  • Brown rice

Read- Top 15 Anti-Inflammatory Foods For Thyroid And PCOS.

List of foods that should be avoided in the anti-inflammatory diet

  1. sugar

Excessive consumption of white sugar can weaken your immune system. It can greatly suppress your immunity. Refined sugar can cause inflammation. Sugary foods like cakes, cookies, pie crusts, and sweets should be avoided in particular. Hence, it is best to better replace sugar with natural sweeteners like raw honey, jaggery powder, and dates.

  1. Processed foods

Processed foods can affect your ability to fight infectious diseases effectively. They may look healthy in appearance, but they are linked to heart disease and inflammation. This includes packaged foods or foods that come in a box. Even the packaged food that comes with a “healthy snack” label.

  1. High fat foods

Foods made from partially hydrogenated oils contain trans fats, which can lead to high rates of inflammation and greatly increase the risk of cardiovascular disease. Fried foods are tasty, but can produce AGEs, known as advanced glycation end products that can stimulate inflammation.

  1. Processed red meat

These are full of saturated fats that can cause inflammation. It is better to stick to lean pork or skinless poultry than fatty and processed meat.

Diet tips to reduce inflammation in the body

Here are some important diet tips to help reduce inflammation in the body and improve the body's immunity

  1. Eat the right foods

Make sure that you consume foods that contain antioxidants like green vegetables and curcumin. These can help your body heal. Your gut health is extremely important to the immune system. Include good-friendly foods like yogurt, oats, barley, and garlic that can protect your gut and help build a strong immune system.

  1. Make exercise a habit

Physical activities such as running, walking, weight training, and swimming can help boost your immunity. Exercise doesn't help produce good hormones, but it also improves your caloric balance.

  1. Avoid a diet low in protein, high in carbohydrates

Lower protein intake can weaken your immunity, and high carbohydrate intake can affect the functioning of WBC. Hence, you weaken your immunity and increase inflammation in the body. Low carb diet plan.

  1. Sleep

A poor sleep routine can lead to compromised immunity as the majority of the repair, detoxification, and growth processes take place during the night. Hence, at least six to eight hours of good quality sleep is important to maintain your immunity. Benefits of a good night's sleep.

  1. Hydration

Drinking enough water can help properly transport nutrients to the trillions of cells in our bodies.

  1. Control the stress

Stress is a big problem for immunity. It can increase cortisol levels, which is a barrier to building immunity. Hence, it is better to deal with it well by practicing daily affirmations, meditation, and other useful techniques to help relieve your stress.

  1. Stop smoking

Smoking depletes the best nutrient – vitamin C, which is great for boosting immunity. Both active and passive smoking can affect our lung health. How to stop smoking.

  1. alcohol

Excessive alcohol consumption can lead to by-products that can increase inflammation and damage your liver. Hence, it is best to limit your intake and drink plenty of water after consuming it in moderation.

Indian anti-inflammatory diet plan

Based on the list of anti-inflammatory foods as well as the diet tips for reducing inflammation in the body discussed earlier, we created an Indian anti-inflammatory food plan. This diet plan not only helps in boosting your body's immunity, but also in reducing inflammation and healing internally.

Early morning:

1 glass of spiced turmeric tea (turmeric, star anise, ginger and honey)


1 bowl of Jowar / Oats / Rawa Upma with vegetables

+ 1 sliced ​​apple / pineapple / orange


1 glass of sattu drink (sattu flour mixed in water with lemon juice and jaggery powder)

Having lunch:

1 cup of soybean sabzi with 2 whole grain phulkas + 1 teaspoon of ghee + 1 cup of beetroot raita


1 cup of toasted chana or 1 cup of flaxseed yogurt


1 bowl of sweet potato soup + 1 cup of carrot rice


1 cup of warm milk with a pinch of turmeric powder


The anti-inflammatory diet plan given above can promote the proper functioning of the body. But people who are allergic to any of these foods can modify it to their liking. The anti-inflammatory diet plan gives you the opportunity to experiment with a wide variety of nutritious and flavorful foods. While diet is important, it is also important to consider various other areas such as sleep, exercise, and stress. All of these areas together can create a healthy lifestyle for life.

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