Eating out while following an anti-inflammatory diet can seem tricky, but it’s absolutely possible. With a little planning and the right tips, you can enjoy dining at any restaurant, fast-food place, or even a social gathering without compromising your health goals. This guide covers everything you need to know to make smart, anti-inflammatory choices when eating out.
Key Take-Aways
- Dining out on an anti-inflammatory diet is doable. With preparation and menu research, you can enjoy meals at any restaurant while staying on track.
- Focus on whole, nutrient-dense foods. Choose options like grilled proteins, vegetables, and whole grains, and avoid fried, sugary, or processed dishes.
- Mindful eating enhances your experience. Practice portion control, savor your food, and prioritize your health without sacrificing the joy of dining out.
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet focuses on foods that help reduce chronic inflammation in the body. Chronic inflammation can lead to serious health conditions like heart disease, diabetes, arthritis, and autoimmune disorders. This diet emphasizes whole, nutrient-rich foods that fight inflammation and limits processed, sugary, or fried foods that contribute to it.
What to Eat on an Anti-Inflammatory Diet
These are the foods to eat when you are on an anti-inflammatory diet:
Fruits and Vegetables
- Dark leafy greens
- Berries
- Broccoli
- Carrots
- Bell peppers
Healthy Fats
- Salmon
- Mackerel
- Sardines
- Walnuts
- Flaxseeds
- Olive oil
Whole Grains
- Brown rice
- Quinoa
- Oats
- Whole-grain bread or pasta
Herbs and Spices
- Turmeric
- Ginger
- Cinnamon
- Garlic
- Rosemary
Fermented Foods
- Greek yogurt
- Kimchi
- Sauerkraut
- Kefir
- Kombucha
Legumes and Nuts
- Lentils
- Chickpeas
- Almonds
- Walnuts
- Chia seeds
To help you easily track more anti-inflammatory foods like these in your meals, download our FREE printable Anti-Inflammatory Food List. It’s a handy guide to keep these healthy choices at your fingertips wherever you go!
Foods to Avoid on an Anti-Inflammatory Diet
These are the foods to avoid when you are on an anti-inflammatory diet:
Processed Meats
- Bacon
- Sausage
- Hot dogs
Refined Carbohydrates
- White bread
- Pastries
- White rice
- Sugary cereals
Fried Foods
- French fries
- Fried chicken
- Tempura
Sugary Drinks
- Soda
- Energy drinks
- Sweetened juices
Trans Fats
- Found in margarine
- Packaged snacks
- Fast food
How to Prepare When Eating Out
Eating out doesn’t have to feel stressful if you prepare ahead of time. Here are some steps to ensure a smooth experience.
1. Research Menus Ahead of Time
Most restaurants post their menus online. Look for dishes with grilled chicken, fish, or tofu, vegetables, whole grains, and healthy fats like olive oil. Avoid dishes described as “fried,” “creamy,” or “smothered.” (Sad, I know, but there are still some healthy choices that taste amazing!)
If a quick glance at the menu while you’re sitting in the parking lot can give you some guidance before you walk in.
2. Choose Anti-Inflammatory-Friendly Restaurants
Opt for places that focus on fresh, seasonal ingredients or cuisines like Mediterranean or vegetarian-friendly spots. These menus often naturally align with anti-inflammatory principles.
While some of these meals won’t be 100% compliant (for example, there may be sugar in the dressing), you’ll still be eating in a much healthier way than if you just said “forget it” and ordered the triple burger and fries.
Sit-down restaurants with good anti-inflammatory options:
- Red Lobster – Grilled fish or shrimp, baked potato, steamed broccoli
- Olive Garden – Grilled chicken, whole wheat pasta, salad with light Italian dressing
- Applebees – Grilled chicken breast, broccoli, blackened salmon and shrimp
- Red Robin – Turkey or vegetarian burger with pineapple and guacamole, side salad
Take-out restaurants with good choices include:
- Chipotle – Bowl or salad with chicken or steak, brown rice, guacamole, salsa, lettuce, tomato
- CoreLife Eatery – Green, grain, or broth bowl without cheese
- Panera – Mediterranean salad, Greek salad, Balsamic greens and grains, French Onion soup without cheese or bread, steel-cut oatmeal with strawberries and pecans, fruit cup
3. Call Ahead
If you have specific dietary concerns, call the restaurant and ask about substitutions. Most places are happy to accommodate requests for healthier options.
4. Pack Anti-Inflammatory Snacks
Carry healthy snacks like 100-calorie packs of nuts, dried edamame, or portable fruit like apples, bananas, and oranges. These can tide you over if there’s a long wait or limited menu options.
Decode the Menu – What to Look for and What to Avoid
Understanding how to decode menu descriptions can help you avoid hidden inflammatory ingredients.
Menu Terms to Look For
- Baked
- Grilled
- Steamed
- Roasted
- Fresh
- Seasonal
- Plant-based
Menu Terms to Avoid
- Fried
- Breaded
- Creamy
- Smothered
- Candied
- Crispy
Simple Substitutions to Request
- Replace fries with a side salad, steamed vegetables, or roasted potatoes.
- Ask for dressings or sauces on the side to control sugar and fat.
- Swap white rice for brown rice or quinoa.
- Request olive oil instead of butter for cooking.
Anti-Inflammatory Best Food Choices By Cuisine
Each cuisine offers unique flavors and dishes, and with the right choices, you can enjoy a delicious meal while sticking to your anti-inflammatory goals. Here’s what to order and what to avoid.
Italian
- What to Order:
- Whole-wheat pasta with marinara or olive oil-based sauce
- Grilled fish or chicken with a side of vegetables
- Cioppino (seafood stew)
- What to Avoid:
- Cream-based sauces like Alfredo
- Buttery breadsticks
- Fried appetizers like calamari
Mexican
- What to Order:
- Grilled fish tacos on corn tortillas
- Burrito bowls with brown rice, black beans, guacamole, and salsa
- What to Avoid:
- Fried tortilla chips
- Cheese-heavy enchiladas
- Sour cream and queso
Asian
- What to Order:
- Stir-fried vegetables with tofu or chicken
- Miso soup
- Sushi with salmon or tuna on brown rice
- Seaweed salad
- What to Avoid:
- Tempura
- Sweet sauces like teriyaki
- Fried spring rolls
American
- What to Order:
- Turkey or veggie burgers in a lettuce wrap
- Grilled chicken with roasted vegetables
- Salads with olive oil-based dressings
- What to Avoid:
- Fried chicken
- French fries
- Heavy barbecue sauces
Indian
- What to Order:
- Tandoori chicken or fish
- Lentil-based dishes like dal
- Vegetable curry with turmeric and ginger
- What to Avoid:
- Creamy dishes like butter chicken
- Naan bread
- Fried samosas
Anti-Inflammatory Fast-Food Options
Fast food can be part of your lifestyle if you choose wisely. Here are some healthier options at popular chains:
- McDonald’s: Fruit & Maple Oatmeal, Apple Slices.
- Chick-fil-A: Grilled Nuggets, Kale Crunch Side Salad.
- Subway: Rotisserie-Style Chicken Protein Bowl with extra veggies, order a sandwich as a salad, although note that most deli meats are not anti-inflammatory
- Starbucks: Iced Passion Tango Tea, Sprouted Grain Bagel with Avocado Spread, Apple mango fruit bars, class almonds, boiled egg, fruit cup
- Panera Bread: Mediterranean Veggie Sandwich, Strawberry Poppyseed Salad, Green Goddess Cobb Salad, no cheese or bacon
- Taco Bell: Power Menu Bowl with black beans, guacamole, and salsa (no cheese or sour cream).
- Wendy’s: Chicken sandwich, skip the bun and wrap in lettuce, baked potato, chili
General Tips
- Look for grilled proteins instead of fried.
- Avoid sugary drinks—opt for water, herbal teas, or unsweetened iced tea.
- Skip the cheese and sauces to cut down on added fats.
Healthy Beverages for Dining Out
Choosing the right beverage is just as important as your meal when following an anti-inflammatory diet. Stick to these healthier options to stay hydrated and inflammation-free.
Best Choices
- Water with lemon or cucumber.
- Herbal teas (e.g., chamomile or mint), cold or hot (I love hot tea at Chinese restaurants especially. There’s something about drinking out of those cups.)
- Sparkling water with no added sugar.
Alcohol Tips
- Choose red wine in moderation (one glass for women, two for men).
- Avoid sugary cocktails and beer, which can increase inflammation.
Dealing With Social Dining Pressures
Eating out with friends and family can feel challenging when sticking to an anti-inflammatory diet, but it doesn’t have to be. Use these tips to navigate social situations with confidence and stay on track.
1. Be Honest About Your Needs
Let friends or family know about your dietary goals. Most people are supportive if you explain why certain foods are important for your health.
2. Focus on the Experience
Shift the focus from the food to the company and atmosphere. Engage in meaningful conversations. I remind myself that people matter more than food.
3. Share or Save Leftovers
Restaurant portions are often large, so share a dish with someone or pack leftovers for another meal.
Mindful Eating Practices
Mindful eating helps you enjoy your meal while staying in control of your choices. It’s about being present, listening to your body, and savoring each bite.
- Eat Slowly: Take time to chew and enjoy each bite.
- Listen to Your Body: Stop eating when you feel full, not when your plate is empty.
- Avoid Distractions: Put your phone away and focus on the meal and conversation.
FAQ’s About Anti-Inflammatory Diet
Foods that help flush out inflammation include:
• Fatty fish (e.g., salmon, mackerel)
• Berries (e.g., blueberries, strawberries)
• Leafy greens (e.g., spinach, kale)
• Nuts (e.g., walnuts, almonds)
• Olive oil
• Turmeric
• Ginger
• Tomatoes
• Avocados
• Green tea
Incorporating these foods into your diet can help reduce inflammation.
The strongest anti-inflammatory food is often considered to be fatty fish, such as salmon and mackerel, due to their high omega-3 fatty acid content.
Yes, you can eat pizza on an anti-inflammatory diet by choosing healthier options. Opt for whole grain or cauliflower crusts, top it with plenty of vegetables, use lean proteins, and choose moderate amounts of cheese. Avoid processed meats and excess additives. I like to use a whole-grain pita to make a quick homemade pizza that’s healthy.
Easy Anti-Inflammatory Snacks:
• Greek yogurt with mixed berries.
• Hummus with carrot and cucumber sticks.
• Nuts (walnuts, almonds) and seeds (chia, flaxseeds).
• Apple slices with almond butter.
• Edamame seasoned with sea salt.
Easy Anti-Inflammatory Meals:
• Grilled salmon with quinoa and steamed broccoli.
• Stir-fried tofu with mixed vegetables and brown rice.
• Spinach and kale salad with cherry tomatoes, avocado, and olive oil dressing.
• Lentil soup with garlic, turmeric, and spinach.
• Whole grain wraps with grilled chicken, greens, and avocado. Be sure to check out our 7-Day Anti-Inflammatory Weight Loss Meal Plan for other ideas.
Eating out doesn’t have to derail your anti-inflammatory diet or healthy eating goals. With a little preparation, some smart substitutions, and intentional menu choices, you can enjoy meals out while staying true to your journey. Remember, progress is about making consistent, informed decisions not perfection.
If you found this guide helpful, I encourage you to share it with a friend or family member who might need this encouragement too.
Did these strategies help you feel more confident about eating out while staying on track?
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This guide makes it easy to reduce inflammation and feel amazing. Includes quick-start steps, a kitchen companion, no-cook recipes, comfort foods made healthy, an anti-inflammatory shopping list, name-brand product recommendations, and a restaurant guide.
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More Helpful Guides for Healthy Eating
The Anti-Inflammatory Diet 101: Your Getting Started Guide
Anti-Inflammatory Weight Loss Meal Plan
Mediterranean Quinoa Bowl: Tasty and Anti-Inflammatory Meal
How to Create a Healthy Relationship with Food
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