18 Anti-Inflammatory Recipes That Are Worth Trying (2024)
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.
According to Brogan and othersources, 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 18 recipes that fit the anti-inflammatory bill:
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...?)
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!
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."
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.
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.
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.
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.
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.
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.
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.
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.
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.
Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
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.
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)
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. ...
Bananas contain magnesium and potassium and also have antioxidant and anti-inflammatory properties. These components may help bone density and alleviate arthritis symptoms. Eating foods that are part of an anti-inflammatory diet may also help reduce arthritis symptoms.
Starting your day with an anti-inflammatory breakfast can help to reduce inflammation and manage the symptoms of rheumatoid arthritis. By incorporating foods like chia seeds, avocados, sweet potatoes, Greek yogurt, and veggies into your diet, you can improve overall health and reduce inflammation.
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.
The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!
Broccoli: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, arugula and kale are rich in sulforaphane, an antioxidant that helps decrease inflammation. They also contain soluble fiber, which keeps digestion on track.
Bromelain, the digestive enzyme in pineapple, has anti-inflammatory and pain-relieving properties. This helps when you have an infection, like sinusitis, or an injury, like a sprain or burn. It also offsets the joint pain of osteoarthritis. The vitamin C in pineapple juice also keeps inflammation levels low.
You can lower inflammation over time by eating foods rich in nutrients. 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.
On the contrary, eggs have been shown to contain compounds that may have anti-inflammatory properties. For this reason, eating two eggs per week as a part of a well-balanced diet is recommended for most adults, including those with arthritis ( 9 ).
Introduction: My name is Arielle Torp, I am a comfortable, kind, zealous, lovely, jolly, colorful, adventurous person who loves writing and wants to share my knowledge and understanding with you.
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