21 Anti-Inflammatory Recipes That Are Worth Trying (2024)

Table of Contents
Hey guys! I'm Michelle. Recently, I had a medical scare involving double vision that, for the first time in my adult life, made me take a true, hard look at my health and diet. I don't know if my diet played any role in my acute double vision — it may very well have played ZERO part in it — but I figured now would be as good a time as any to examine sources of inflammation in my diet and lifestyle. In my quest to understand nutritional sources of inflammation, I spoke with registered dietitian Kristen Brogan, of wellness platform On Target Living. Generally speaking, on an anti-inflammatory eating pattern, you should focus your dishes on vegetables, fruits, some spices, nuts, and omega-3 fats. Without further ado, here are 21 recipes that fit the anti-inflammatory bill: 1. Chickpea Sweet Potato Stew 3. Mushroom And Garlic Quinoa Salad 4. Baked Sweet Potatoes With Tahini Sauce 6. Lemon Chicken With Asparagus 7. Walnut Sage Pesto Pasta With Delicata Squash 8. Chickpea Shawarma Salad 9. Sheet Pan Shrimp Fajitas 10. Fish Taco Bowls With Chipotle Aioli and Coconut-Lime Cauliflower Rice 11. Tomato Basil Garlic Chicken 12. Easy One-Pan Mediterranean Cod With Fennel, Kale, and Black Olives 13. Spaghetti Squash Garlic Noodles 14. Shrimp and Cauliflower Grits 15. 15-Minute Garlic Shrimp Zoodles 16. Greek Chicken Topped With Tomato, Olive, and Feta 17. 5-Ingredient Green Curry 18. Spaghetti Squash With Asparagus, Ricotta, Lemon, and Thyme 19. One-Pan Salmon With Wild Rice and Broccoli FAQs

Hey guys! I'm Michelle. Recently, I had a medical scare involving double vision that, for the first time in my adult life, made me take a true, hard look at my health and diet.

I won't go into details, but I basically woke up one morning unable to focus my eyes. After two weeks of emergency tests and hospital visits, my doctor set me up with an intense anti-inflammatory drug that did the trick.

I don't know if my diet played any role in my acute double vision — it may very well have played ZERO part in it — but I figured now would be as good a time as any to examine sources of inflammation in my diet and lifestyle.

MTV

I thought that while decreasing inflammation might not do anything for my eye issue, the nutritional education could only result in more informed dietary decisions and positive changes. Win-win, right?

In my quest to understand nutritional sources of inflammation, I spoke with registered dietitian Kristen Brogan, of wellness platform On Target Living.

21 Anti-Inflammatory Recipes That Are Worth Trying (1)

Kristen Brogan / On Target Living

The point of an anti-inflammatory eating pattern is not to lose weight, so it's not really a "diet" in the conventional use of that term. According to Brogan, an anti-inflammatory eating pattern includes foods that can naturally lower inflammatory markers in the body. In plainer words, an anti-inflammatory diet is simply one that won't make your body fire off an immune response.

"Foods aren’t inflammatory markers per se, but can indirectly raise inflammatory markers in the body," explained Brogan. Examples of foods that can indirectly raise markers include sugar, which can increase inflammation in the body because of the excess fructose that accumulates and causes an imbalance in insulin and blood glucose. Other ingredients shown to "increase inflammatory markers" include trans fats, an excess of vegetable oils, processed animal proteins, and alcohol — these should be consumed in moderation.

Generally speaking, on an anti-inflammatory eating pattern, you should focus your dishes on vegetables, fruits, some spices, nuts, and omega-3 fats.

According to Brogan and other sources, here are some basic guidelines you should follow for an anti-inflammatory "diet":

Consume plenty of vegetables and fruits. Generally speaking, this goes along with the anti-inflammatory principle of sticking to foods that are as close to their natural states as possible.

Consume whole grains, as opposed to refined carbohydrates like pasta, white bread, and white rice.

• Consume foods rich in omega-3 fats, like flaxseeds, chia seeds, and fish oil.

Season foods with anti-inflammatory herbs and spices like cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme.

• Make oily fish your primary protein.

• Consume alcohol, processed meat, and dairy rarely.

• Avoid processed foods and refined sugars.

• Cut out trans fats completely.

Like the Mediterranean diet (which is a type of anti-inflammatory diet, btw), an anti-inflammatory eating pattern works best when coupled with a healthy lifestyle. Lifestyle factors that can cause inflammation include poor sleep, high stress, lack of movement, smoking, and long-term use of antibiotics and medications.

Without further ado, here are 21 recipes that fit the anti-inflammatory bill:

1. Chickpea Sweet Potato Stew

21 Anti-Inflammatory Recipes That Are Worth Trying (2)

tasty.co

Savor the goodness of this vegan chickpea sweet potato stew! This flavorful dish is packed with anti-inflammatory spices like cayenne and cumin, protein-rich chickpeas, and creamy sweet potatoes. Perfect for meal prep, it's freezer-friendly for easy, nourishing meals all week long.

Get the recipe.

3. Mushroom And Garlic Quinoa Salad

21 Anti-Inflammatory Recipes That Are Worth Trying (3)

tasty.co

Savor the earthy flavors of tender mushrooms, nutty quinoa, and aromatic garlic in one satisfying dish. Simply sauté mushrooms, garlic, and thyme in a skillet, cook the quinoa in vegetable stock in a pot until fluffy, and combine them for a terrific meal to help fight inflammation.

Get the recipe.

minimalistbaker.com

Sweet potatoes are some of the sweetest starchy vegetables out there, and taste even better when paired with a thick and creamy hummus or tahini sauce.

Get the recipe.

6. Lemon Chicken With Asparagus

21 Anti-Inflammatory Recipes That Are Worth Trying (4)

pinchofyum.com

Lemon is a totally underrated fruit — it can bring out the flavor in so many meals. Take this lemon chicken recipe, which, with the help of the sour fruit, turns a greasy chicken slab into an artistic and zestful meal. (When life gives you lemons...?)

Get the recipe.

abeautifulplate.com

Squash is one of those vegetables that's so flavorful, and at once so satisfyingly creamy and "meaty," that it seems too good to be healthy for you. But guess what? It is!

Get the recipe.

8. Chickpea Shawarma Salad

21 Anti-Inflammatory Recipes That Are Worth Trying (5)

minimalistbaker.com

According to Brogan, beans in general are considered a "functional" food because they offer health benefits "beyond basic nutrition, promote optimal health, and support disease prevention."

Get the recipe.

9. Sheet Pan Shrimp Fajitas

21 Anti-Inflammatory Recipes That Are Worth Trying (6)

number-2-pencil.com

Instead of the usual white tortillas, opt for whole wheat tortillas, which have more fiber and a lower glycemic index, meaning they don't result in rapid spikes in blood sugar and insulin levels after meals.

Get the recipe.

10. Fish Taco Bowls With Chipotle Aioli and Coconut-Lime Cauliflower Rice

21 Anti-Inflammatory Recipes That Are Worth Trying (7)

40aprons.com

You know how cauliflower rice can be weirdly dry and watery at the same time? Not so with this coconut-lime cauliflower rice, which is made with creamy, full-fat coconut milk and seasoned with lime and salt. Top it with flaky paprika-seasoned fish and one or all of the mentioned sauces, and you'll want to set up a taco shop out of your kitchen.

Get the recipe.

11. Tomato Basil Garlic Chicken

21 Anti-Inflammatory Recipes That Are Worth Trying (8)

asaucykitchen.com

When the tomato sauce is this hearty, you'll be glad your noodles are made of zucchini.

Get the recipe.

abraskitchen.com

Look, we know cod isn't the most exciting protein. But it's low in calories, high in protein, and chock full of good-for-you vitamins and minerals. Also, its light flakiness means it's really good at absorbing whatever other flavors you might throw on the pan with it.

Get the recipe.

paleoglutenfree.com

Zoodles are great and all, but spaghetti squash is as close to the carb-y stuff that a vegetable will actually get. Here, grated ginger, red curry paste, and fish sauce transform it into the best dang garlic "noodle" dish you could whip up using just vegetables.

Get the recipe.

14. Shrimp and Cauliflower Grits

21 Anti-Inflammatory Recipes That Are Worth Trying (9)

40aprons.com

Substitute your cornmeal grits with a bag of frozen cauliflower, ghee, and garlic for low-carb, higher-nutrient grits you'll want to make again and again.

Get the recipe.

15. 15-Minute Garlic Shrimp Zoodles

21 Anti-Inflammatory Recipes That Are Worth Trying (10)

saltandlavender.com

After you spiralize your zucchini, sprinkle the zoodles with a bit of salt (to draw out extra moisture), wait around 20 minutes, and dry them off with a paper towel.

Get the recipe.

16. Greek Chicken Topped With Tomato, Olive, and Feta

21 Anti-Inflammatory Recipes That Are Worth Trying (11)

kalynskitchen.com

This one's for you olive lovers out there. A simple chicken breast gets made over with an olive oil, oregano, and garlic marinade, and a simple olive and tomato topping.

Get the recipe.

17. 5-Ingredient Green Curry

21 Anti-Inflammatory Recipes That Are Worth Trying (12)

pinchofyum.com

Cut out some of the fat (and cost!) by using just one can of coconut milk and thinning the sauce out with water.

Get the recipe.

18. Spaghetti Squash With Asparagus, Ricotta, Lemon, and Thyme

21 Anti-Inflammatory Recipes That Are Worth Trying (13)

thekitchn.com

Ricotta cheese, pine nuts, and thyme leaves combine for a delicious recipe that'll remind you why it's always worth it to try a new dish out.

Get the recipe.

19. One-Pan Salmon With Wild Rice and Broccoli

21 Anti-Inflammatory Recipes That Are Worth Trying (14)

realfood.tesco.com

Your rice might get a little crispy, but that's to be expected. Served with slightly charred broccoli and fatty salmon, it makes the perfect macro bowl.

Get the recipe.

21 Anti-Inflammatory Recipes That Are Worth Trying (2024)

FAQs

What is the number one food that kills inflammation? ›

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

What is the number one fruit for inflammation? ›

Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.

Is peanut butter inflammatory? ›

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.

What is a good anti-inflammatory drink? ›

Here are seven research-backed drinks that can help fight inflammation in your body.
  • Baking soda + water. ...
  • Parsley + ginger green juice. ...
  • Lemon + turmeric tonic. ...
  • Bone broth. ...
  • Functional food smoothie. ...
  • Matcha anti-inflammatory tonic. ...
  • Greens and berries smoothie.
Mar 16, 2023

What foods flush out inflammation? ›

What are six anti-inflammatory foods? Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains.

How do you flush inflammation out of your body? ›

Healthy eating tips to help reduce inflammation
  1. Eat plenty of fruits and vegetables. ...
  2. Choose high-fiber carbohydrates. ...
  3. Eat more fiber. ...
  4. Choose plant-based and leaner animal protein sources. ...
  5. Be conscious of your fat sources. ...
  6. Reduce the omega-6 to omega-3 ratio in the diet. ...
  7. Reduce your sugar intake. ...
  8. Limit or avoid alcohol.
Nov 16, 2023

Are bananas OK for inflammation? ›

Bananas are not bad for arthritis as they contain antioxidants, which decrease inflammation, as well as potassium, which is needed for healthy bones.

Are eggs inflammatory? ›

According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.

Is coffee inflammatory? ›

Fellow coffee drinkers, I have great news! Research suggests that coffee does not cause inflammation in most people—even if your norm is more than one or two caffeinated cups. In fact, it's quite the opposite. Coffee may have anti-inflammatory effects in the body.

Is eggs bad for inflammation? ›

Eggs are a natural source of vitamin D, which has been shown to have anti-inflammatory effects. Adequate levels of vitamin D may help reduce inflammation and support immune function.

Is cheese inflammatory? ›

Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)

Are potatoes inflammatory? ›

It actually provides a very potent anti-inflammatory food in combination.” Potatoes are a source of vitamin C and potassium, which has anti-inflammatory properties. Potatoes can be a source of “resistant starch” too.

What is the fastest way to flush inflammation? ›

The Fastest Ways to Reduce Inflammation
  1. Find the Cause of the Chronic Inflammation.
  2. Consult with a Health Professional.
  3. Reduce Stressors.
  4. Get Enough Sleep.
  5. Support Your Gut.
  6. Eat More Colorful Plant-Based Foods.
  7. Stay Hydrated.
  8. Spice Up Your Meals.
Sep 22, 2023

What is the strongest natural anti-inflammatory? ›

  1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
  2. Curcumin. ...
  3. S-adenosylmethionine. ...
  4. Zinc. ...
  5. Green tea. ...
  6. Frankincense. ...
  7. Capsaicin. ...
  8. Cat's claw.
Aug 22, 2023

Is honey good for inflammation? ›

In addition to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing.

What are the 10 worst inflammatory foods? ›

Here are the top ten worst offending foods that can trigger or cause inflammation:
  • Dairy Products. ...
  • Wheat, Rye, and Barley. ...
  • Fried Foods. ...
  • Refined Flour. ...
  • Red Meat. ...
  • Processed Corn. ...
  • Artificial Chemicals and Additives. ...
  • Trans Fats. Trans fats, aside from causing cancer, also create low-density lipoproteins, which feed inflammation.
Dec 9, 2023

What are the top 3 inflammatory foods? ›

The five types of foods that cause inflammation include:
  • Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.
  • Refined grains, including white bread, white rice, pasta and breakfast cereals.
  • Snack foods, including chips, cookies, crackers and pastries.
  • Sodas and other sweetened drinks.
Jun 29, 2022

Top Articles
Latest Posts
Article information

Author: Allyn Kozey

Last Updated:

Views: 6205

Rating: 4.2 / 5 (43 voted)

Reviews: 90% of readers found this page helpful

Author information

Name: Allyn Kozey

Birthday: 1993-12-21

Address: Suite 454 40343 Larson Union, Port Melia, TX 16164

Phone: +2456904400762

Job: Investor Administrator

Hobby: Sketching, Puzzles, Pet, Mountaineering, Skydiving, Dowsing, Sports

Introduction: My name is Allyn Kozey, I am a outstanding, colorful, adventurous, encouraging, zealous, tender, helpful person who loves writing and wants to share my knowledge and understanding with you.