35 Anti-Inflammatory Recipes

Anti-inflammatory recipes are rich in antioxidants and omega-3 fatty acids, may potentially reduce inflammation, and promote overall well-being. As a bonus, get the list of the best anti-inflammatory foods to add to your diet!

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What’s an Anti-Inflammatory Diet?

According to the University of Wisconsin-Madison, an anti-inflammatory diet:

• Emphasizes foods that naturally combat the inflammatory processes. This way of eating promotes the intake of whole foods like fruits, vegetables, lean proteins, nuts, and seeds.
• It also limits or eliminates foods known to exacerbate inflammation, such as refined sugars, processed foods, and certain types of fats. Adopting this type of diet not only may support a reduction in inflammation but may also promote optimal health, energy, and well-being.
• However, there is no such thing as a prescribed anti-inflammatory diet but there are foods with anti-inflammatory properties that you can consume to fight inflammation.

Also, while many diets may potentially have anti-inflammatory benefits, two stand out for their scientifically backed results and comprehensive approach:

Mediterranean Diet

• Features mainly fish, whole grains, and healthy fats like olive oil.
• Prioritizes fresh fruits and vegetables, particularly leafy greens and colorful varieties which make great anti-inflammatory foods.
• Incorporates nuts, seeds, and legumes.
• Limits red meat and avoids processed foods and sugars.

DASH (Dietary Approaches to Stop Hypertension)

• Primarily designed to lower blood pressure.
• Focuses on whole foods like fruits, vegetables, and lean proteins.
• Encourages whole grains and low-fat dairy products.
• It reduces sodium, limits alcohol and caffeine intake, and may also lower inflammation according to Cleveland HeartLab.

Who May Benefit from Anti-Inflammatory Meals?

Almost everyone can benefit from consuming anti-inflammatory foods! According to Main Line Health, it's particularly beneficial for individuals with chronic inflammatory conditions like arthritis, diabetes, cardiovascular disease, or autoimmune disorders.

Anti-inflammatory diets are also effective for anyone aiming to improve general health or reduce the risk of chronic diseases.

Top Anti-Inflammatory Foods

When you’re looking to build a pantry with anti-inflammatory foods, here are some of the must-haves:

1. Fruits (e.g. citrus, stone fruits, watermelon, grapes, pomegranates, apples, etc.). Berries (blueberries, strawberries, and raspberries) are rich in antioxidants that help reduce inflammation. Avocados are rich in monounsaturated fats and magnesium.
2. Vegetables (e.g. carrots, garlic, onion, leafy veggies such as spinach and kale). Like fruits, they are rich in fiber! Broccoli contains sulforaphane, an antioxidant that fights inflammation.

3. Whole grains (oats, barley, bran, etc) contain fiber to feed your gut. Check out the best foods for gut health!
4. Legumes (such as beans and lentils)
5. Fatty fish such as salmon, sardine, tuna, herring, mackerel, and cod contain Omega-3s fatty acids.
6. Poultry (skinless)
7. Nuts (almonds, pecans, walnuts, etc.) contain omega-3 fatty acids reducing the risks of strokes and heart attacks.
8. Seeds such as chia, which is in our anti-inflammatory smoothie, flaxseed, pumpkin seeds, sesame, etc. Flaxseeds are also one of the best anti-inflammatory foods.
9. Unsaturated fats such as olive oil and flaxseed oil. Olive oil is a source of monounsaturated fats and antioxidants.
10. Herbs and spices such as mint, cinnamon, ginger, cayenne pepper, and turmeric. Turmeric contains curcumin, which is known for its potent anti-inflammatory properties. Check out these ginger shots and turmeric shots.
11. Dark chocolate as well as other foods containing polyphenols, plant chemicals found in berries, many herbal teas (chamomile, spearmint, green tea, lemongrass, etc), apples, citrus, onions, soybeans, and coffee. Dark chocolate has high flavonols that reduce inflammation. Opt for 70% cocoa or higher! Green tea offers polyphenolic compounds that have anti-inflammatory effects.
12. Red wine: Studies have shown that low to moderate consumption of red wine can decrease inflammation because it contains resveratrol, a compound with anti-inflammatory properties.

High-Inflammatory Foods to Avoid

While certain foods combat inflammation, others promote it. Be aware of these foods:

• Processed meats: Sausages, hot dogs, and other highly processed meats are linked to inflammation.
• Fried foods: Deep-fried foods like French fries or chicken wings can exacerbate inflammatory conditions.
• Sugary drinks: Sodas and other sugar-sweetened drinks are known to cause inflammation.
• Refined carbohydrates: Unlike whole grains which are anti-inflammatory foods, simple carbohydrates found in white bread, pastries, and many processed snacks can promote inflammation.
• Trans fats: Trans fats are often found in margarine, baked goods, and fried foods.
• Excessive alcohol: Limit intake or consume alcohol in moderation as it exacerbates inflammatory disorders.
• Processed vegetable oils: Avoid processed oils like sunflower, safflower, and corn oil.

FAQs

Easy Anti-Inflammatory Recipes

We made a list of anti-inflammatory diet recipes. However, a few of them can be considered low-inflammation meals (i.e. our flank steak salad made with a lean cut of beef and others that call for canned pulses and condiments).

Anti-Inflammatory Breakfasts

You may consume these anti-inflammatory breakfast recipes for snacks too!

1. Green smoothie recipe
2. Cucumber water recipe
3. Detox juices
4. Anti-inflammatory smoothie recipe
5. Watermelon pizza recipe
6. Mango coconut chia pudding
7. Chocolate chia pudding
8. Açaí bowl recipe
9. Mango Smoothie Bowl
10. Almond milk matcha latte

Anti-Inflammatory Dinners

These anti-inflammatory dinner recipes include a variety of plant-based meals and also animal protein that may potentially help lower inflammation. You can adapt them according to your needs.

11. Cabbage soup diet recipe
12. Baked salmon
13. Air fryer salmon
14. Instant Pot black beans
15. Vegan feijoada
16. Lentil soup
17. Baked chicken breast (skinless)
18. Air fryer chicken thighs (Skinless)
19. Baked chicken thighs (Skin removed after baking)
20. Tuna ceviche
21. Thai Mango Salad
22. White bean salad
23. Butternut squash salad
24. Shaved Brussels sprouts salad
25. Berry salad
26. Texas caviar
27. Cucumber chickpea salad
28. Cauliflower steak
29. Mushroom steak
30. Flank steak salad
31. Cabbage steaks
32. Beet goat cheese salad
33. Norwegian fish soup
34. Instant Pot lentils
35. Probiotic smoothie (See Recipe Card)

More Healthy Recipe Round-Ups

If you love our anti-inflammatory recipes, check out also these healthy recipes below:

• 12 Gut Healthy Meals
• 27 High-Fiber Meals
• 30 Low-Carb Dinner Recipes
• 50+ Healthy Crockpot Meals for Dinner
• 50 Gluten-free Dinners
• 30 High-Protein Dinners
• 80 Low-Calorie Dinners
• 21 High-Protein Meal Preps for Lunch
• 20 Insulin Resistance Recipes

PIN AND ENJOY!

This post was first published on August 16, 2023.