14 Anti-Inflammatory Soup Recipes (2022)

a bowl of quinoa veggie soup

14 Anti-Inflammatory Soup Recipes (1)

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Chronic inflammation is linked to an increased risk of developing heart disease, type 2 diabetes, and some types of cancer. You can help combat inflammation with by choosing a variety of anti-inflammatory and antioxidant-rich foods daily. There's no single food that has all of the benefits. Instead, it's the whole dietary pattern that matters most when combatting inflammation. Get a variety of anti-inflammatory ingredients at every meal, including vegetables, fruit, whole grains, olive oil, beans, herbs and spices. Soup is a fantastic way to combine many of these ingredients into one enjoyable bowl.

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April's Spicy Chickpea Soup with Kale

chickpea kale soup in a white bowl with a spoon

14 Anti-Inflammatory Soup Recipes (2)

Credit: Linda

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What happens when you marry leafy greens, beans and aromatics into a savory broth? You get a powerhouse soup that's as nutritious as it is delicious! Kale, chickpeas, onion, carrots and garlic are all well-known anti-inflammatory foods due to their combination of fiber and antioxidants. Together, they help your body fight against oxidative stress, which can trigger inflammation. Filled with antioxidants, these ingredients can help prevent, delay or repair cellular damage caused by inflammation.

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Turkish Red Lentil Soup with Mint

<p>What's on your checklist for anti-inflammatory foods? Vegetables, beans, whole grains, olive oil, herbs and spices. Those are the basic ingredients for the classic Mediterranean diet, which is known to be an anti-inflammatory eating plan which helps reduce the risk of developing heart disease, type 2 diabetes and certain types of cancer. And those ingredients are all found in this bountiful soup, which overflows with flavor and nourishment.</p>

14 Anti-Inflammatory Soup Recipes (3)

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What's on your checklist for anti-inflammatory foods? Vegetables, beans, whole grains, olive oil, herbs and spices. Those are the basic ingredients for the classic Mediterranean diet, which is known to be an anti-inflammatory eating plan which helps reduce the risk of developing heart disease, type 2 diabetes and certain types of cancer. And those ingredients are all found in this bountiful soup, which overflows with flavor and nourishment.

  • Related: Mediterranean Diet Recipes

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Quinoa Vegetable Soup

<p>This warming blend of quinoa, kidney beans, tomato and cabbage creates a hardy meal in a bowl, with generous amounts of protein, fiber, and anti-inflammatory power. Cabbage is a cruciferous vegetable, which has been associated with a reduced risk of heart disease and breast cancer. This association is likely due to its anti-inflammatory effects from the fiber, vitamins and antioxidants it contains. And red kidney beans contain anthocyanins, the same colorful antioxidant found in blueberries, which have known anti-inflammatory effects and may protect against heart disease.</p>

14 Anti-Inflammatory Soup Recipes (4)

(Video) Anti Inflammatory Soup Recipe | FEEL GREAT

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This warming blend of quinoa, kidney beans, tomato and cabbage creates a hardy meal in a bowl, with generous amounts of protein, fiber, and anti-inflammatory power. Cabbage is a cruciferous vegetable, which has been associated with a reduced risk of heart disease and breast cancer. This association is likely due to its anti-inflammatory effects from the fiber, vitamins and antioxidants it contains. And red kidney beans contain anthocyanins, the same colorful antioxidant found in blueberries, which have known anti-inflammatory effects and may protect against heart disease.

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Roasted Red Bell Pepper Soup

bowl of red pepper soup with herb garnish

14 Anti-Inflammatory Soup Recipes (5)

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This luxurious combination of roasted red peppers, olive oil, onion and garlic is blended to creamy perfection — and it contains no cream! While some people swear by avoiding peppers and other vegetables in the "nightshade family" for fear of inflammation, there is no strong science to back this up. So, what does the science say? Red peppers actually have strong anti-inflammatory effects because of the contain antioxidants including quercetin and sinapic acid.

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Instant Pot Lentil Soup

<p>The spices in this soup provide layers of complex flavor. It tastes like it's been simmered for hours, but it's ready in under an hour thanks to the magic of the Instant Pot! Lentils are rich in magnesium, a mineral which plays an important role in reducing chronic inflammation. Chile powder, turmeric, cumin and garlic provide both flavor and anti-inflammatory effects. These spices have all been used medicinally to help prevent or treat certain types of cancer.</p>

14 Anti-Inflammatory Soup Recipes (6)

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The spices in this soup provide layers of complex flavor. It tastes like it's been simmered for hours, but it's ready in under an hour thanks to the magic of the Instant Pot! Lentils are rich in magnesium, a mineral which plays an important role in reducing chronic inflammation. Chile powder, turmeric, cumin and garlic provide both flavor and anti-inflammatory effects. These spices have all been used medicinally to help prevent or treat certain types of cancer.

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Garden Gazpacho

garden gazpacho with tortilla chips

14 Anti-Inflammatory Soup Recipes (7)

Credit: Linda T

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Bell peppers, tomatoes, onion, and garlic marry together blissfully in this summery cold soup. Use a good quality olive oil to make the flavors sing. The garden-fresh vegetables in this soup are filled with anti-inflammatory antioxidants including lycopene, vitamin C and lutein. Studies show that the healthy fats in olive oil actually help your body absorb more of the beneficial antioxidants from the vegetables.

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(Video) Anti Inflammatory Soup Recipe | Cooking With Aimee | Aimee Song

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Easy Curried Cauliflower Soup

a bowl of curried cauliflower soup

14 Anti-Inflammatory Soup Recipes (8)

Credit: Linda T

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Carrots, peppers and cauliflower combine beautifully in this blended vegetable soup, which is rich in vitamin A, C and antioxidants. Specifically, cauliflower is high in class of antioxidants called glucosinolates, which are known to be protective against breast and prostate cancer. And carrots boast an abundance of beta-carotene, which is known for its anti-inflammatory effects, as well as its benefits for eyesight and immune health.

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Cold-Busting Ginger Chicken Noodle Soup

<p>Don't be surprised if sipping chicken soup makes you feel better when you're ill. Once thought to be a myth, there's actually some truth to the idea that mama's chicken soup has healing properties, since the common cold is an inflammatory response, and the soup's ingredients battle inflammation. The ingredients in this soup, including ginger and garlic, have anti-inflammatory properties, which help ease cold symptoms. Plus, the chicken provides protein, and the noodles provide comfort, so every slurp helps you feel better.</p>

14 Anti-Inflammatory Soup Recipes (9)

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Don't be surprised if sipping chicken soup makes you feel better when you're ill. Once thought to be a myth, there's actually some truth to the idea that mama's chicken soup has healing properties, since the common cold is an inflammatory response, and the soup's ingredients battle inflammation. The ingredients in this soup, including ginger and garlic, have anti-inflammatory properties, which help ease cold symptoms. Plus, the chicken provides protein, and the noodles provide comfort, so every slurp helps you feel better.

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Spicy Lime Avocado Soup

<p>Chicken soup is taken to the next level with the addition of jalapenos, cilantro, olive oil and avocado in this exquisite meal. Similar to olive oil, avocados are in the category of "good fats," since they are high in monounsaturated fat. These healthier fats are a better choice than corn or vegetable oils rich in omega-6 polyunsaturated fats, which may trigger the body to produce pro-inflammatory chemicals when consumed in excess.</p>

14 Anti-Inflammatory Soup Recipes (10)

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Chicken soup is taken to the next level with the addition of jalapenos, cilantro, olive oil and avocado in this exquisite meal. Similar to olive oil, avocados are in the category of "good fats," since they are high in monounsaturated fat. These healthier fats are a better choice than corn or vegetable oils rich in omega-6 polyunsaturated fats, which may trigger the body to produce pro-inflammatory chemicals when consumed in excess.

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(Video) EASY Anti inflammatory soup for Arthritis RELIEF!

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Strawberry Gazpacho

<p>Berries are well-known for their fiber, antioxidants and anti-inflammatory effects, but are less well-known as an ingredient in soup. That's all about to change with this refreshing soup that expertly blends sweet and tart into a flavor explosion. Studies show that strawberries help improve pain and inflammation in people with arthritis when eaten daily. Luckily, this cold soup is at-the-ready and can be refrigerated for up to four days.</p>

14 Anti-Inflammatory Soup Recipes (11)

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Berries are well-known for their fiber, antioxidants and anti-inflammatory effects, but are less well-known as an ingredient in soup. That's all about to change with this refreshing soup that expertly blends sweet and tart into a flavor explosion. Studies show that strawberries help improve pain and inflammation in people with arthritis when eaten daily. Luckily, this cold soup is at-the-ready and can be refrigerated for up to four days.

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Dairy-Free Creamy Broccoli Soup

a blue bowl with broccoli soup and broccoli on the side

14 Anti-Inflammatory Soup Recipes (12)

Credit: Linda T

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This soup takes full advantage of the whole broccoli — from stalk to floret. And that's good news, since the benefits of broccoli are found in the stems, too. Part of the family of cruciferous vegetables, broccoli is high in sulforaphane, a molecule which is known for its anti-inflammatory and antioxidant effects. The American Institute for Cancer Research says there is convincing evidence that cruciferous vegetables like broccoli may help reduce the risk of lung, colorectal and esophageal cancer.

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Creamy Butternut Squash Soup with Fresh Ginger and Quinoa

<p>This soup checks all of the boxes for anti-inflammatory ingredients. It's made with whole grain quinoa for fiber, antioxidant-rich butternut squash, healthy fats from olive oil, and the anti-inflammatory benefits of fresh ginger. Many years of clinical study have shown that ginger has the potential to help treat inflammatory conditions such as arthritis, digestive disorders and certain types of cancer. It's attributed to ginger's ability to stop the creation of pro-inflammatory cytokines, which are molecules that promote inflammation.</p>

14 Anti-Inflammatory Soup Recipes (13)

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This soup checks all of the boxes for anti-inflammatory ingredients. It's made with whole grain quinoa for fiber, antioxidant-rich butternut squash, healthy fats from olive oil, and the anti-inflammatory benefits of fresh ginger. Many years of clinical study have shown that ginger has the potential to help treat inflammatory conditions such as arthritis, digestive disorders and certain types of cancer. It's attributed to ginger's ability to stop the creation of pro-inflammatory cytokines, which are molecules that promote inflammation.

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(Video) VERY BEST LENTIL SOUP | vegetarian one-pot lentil soup recipe

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Sweet Potato and Kale Soup

<p>This fabulous soup boasts a handful of anti-inflammatory ingredients, including kale, sweet potation, onion, turmeric, olive oil and chickpeas. The sweet potato and kale provide beta carotene, a form of vitamin A that has anti-inflammatory effects. The spice turmeric provides a beautiful yellow hue, but is also a powerful antioxidant and anti-inflammatory that's linked to reducing the risk of certain cancers. Add a pinch of pepper too — it boosts the absorption of turmeric by 2000 percent!</p>

14 Anti-Inflammatory Soup Recipes (14)

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This fabulous soup boasts a handful of anti-inflammatory ingredients, including kale, sweet potation, onion, turmeric, olive oil and chickpeas. The sweet potato and kale provide beta carotene, a form of vitamin A that has anti-inflammatory effects. The spice turmeric provides a beautiful yellow hue, but is also a powerful antioxidant and anti-inflammatory that's linked to reducing the risk of certain cancers. Add a pinch of pepper too — it boosts the absorption of turmeric by 2000 percent!

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Simple Roasted Tomato Soup

<p>Olive oil and tomatoes are certainly a culinary match – think tomato sauce, pizza and bruschetta. But did you know that they are more than just culinary companions? It turns out that lycopene, the antioxidant in tomatoes, is best absorbed when it's paired with a little fat and some heat, so cooking tomato soup with olive oil is among the best ways to benefit from this pairing. Studies show that the combination of tomatoes and olive oil may also help decrease the risk of coronary heart disease by lowering blood cholesterol levels.</p>

14 Anti-Inflammatory Soup Recipes (15)

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Olive oil and tomatoes are certainly a culinary match – think tomato sauce, pizza and bruschetta. But did you know that they are more than just culinary companions? It turns out that lycopene, the antioxidant in tomatoes, is best absorbed when it's paired with a little fat and some heat, so cooking tomato soup with olive oil is among the best ways to benefit from this pairing. Studies show that the combination of tomatoes and olive oil may also help decrease the risk of coronary heart disease by lowering blood cholesterol levels.

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More Inspiration

foods for the mediterranean diet salmon nuts citrus tomatoes avocado garlic green onion peppers

14 Anti-Inflammatory Soup Recipes (16)

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We have more anti-inflammatory recipes and resources for loads more ideas:

  • What Is High-Polyphenol Olive Oil?
  • The Best Anti-Inflammatory Foods to Eat
  • More Anti-Inflammatory Recipes

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FAQs

What is the inflammatory soup? ›

Inflammatory soup (IS) is an acidic combination of a mixture of bradykinin, serotonin, histamine and prostaglandin PGE2.

What soup is good for arthritis? ›

Creamy Butternut Squash Soup with Fresh Ginger and Quinoa

Many years of clinical study have shown that ginger has the potential to help treat inflammatory conditions such as arthritis, digestive disorders and certain types of cancer.

What vegetables take away inflammation? ›

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

What is a good breakfast to fight inflammation? ›

Here are six of the best breakfasts for reducing inflammation.
...
  • Smoothies. 6768424.jpg. ...
  • Breakfast Salads. Salad at breakfast may seem a little odd but why not try front-loading your day with some extra veggies? ...
  • Berries and Yogurt. Greek Yogurt with Strawberries. ...
  • Avocado Toast. ...
  • Whole Grains and Nuts. ...
  • Eggs and Greens.
1 Apr 2020

Which soup is best for joints? ›

12: Bone broth

Bone broth contains various essential items that are essential for our bone health. It is rich in glucosamine, chondroitin and amino acids that are helpful to maintain bone growth. Regular consumption of hot bone broth may provide relief from joint pain.

Is carrot anti-inflammatory? ›

Carrots Pack Anti-Arthritis Vitamin A and Beta-Carotene

These and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation.

Which soup is good for body pain? ›

To make this healthy vegetable soup, take 1 beetroot, handful of green beans, 4-5 garlic cloves, soaked moong dal, 1 carrot, 1 onion, 2 medium tomatoes, handful of baby spinach leaves, 1 cup broccoli, 1 cup grated/ chopped raw green papaya, salt and pepper as per taste, 1 teaspoon of olive oil/butter.

Does soup help with inflammation? ›

Give your body some love and keep inflammation at bay with the tasty, nutrition-packed soups. These recipes are loaded with vegetables, greens, spices and healthy fats, like avocados, nuts and fish, which can help your body get rid of built up free-radicals and inflammation.

What bread is anti-inflammatory? ›

Whole grains:Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.

Is cheese inflammatory? ›

It's clear that a diet high in saturated fats – which are plentiful in cheese and full-fat dairy products – can increase inflammation.

What cereal is anti-inflammatory? ›

Whole grains might help fight inflammation, according to a study in the Journal of Nutrition. That's why Gariglio-Clelland highly recommends starting your day with a bowl of oatmeal or whole-wheat toast. Other good options include quinoa porridge or whole-grain breakfast cereals.

What is the strongest anti-inflammatory? ›

What is the strongest anti-inflammatory medication? Research shows diclofenac is the strongest and most effective non-steroidal anti-inflammatory medicine available. 10 Diclofenec is sold under the prescription brand names Cambia, Cataflam, Zipsor, and Zorvolex.

What are the strongest natural anti inflammatories? ›

Omega-3 fatty acids

Omega-3 fatty acids , which are abundant in fatty fish such as cod, are among the most potent anti-inflammatory supplements.

What foods clear up inflammation? ›

13 of the Most Anti-Inflammatory Foods You Can Eat
  • Berries. Berries are small fruits that are packed with fiber, vitamins, and minerals. ...
  • Fatty fish. ...
  • Broccoli. ...
  • Avocados. ...
  • Green tea. ...
  • Peppers. ...
  • Mushrooms. ...
  • Grapes.

How can I naturally lubricate my joints? ›

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

How do you increase cartilage in joints naturally? ›

Stretch as often as possible. A simple stretch can help prevent stiffness in your joints and lubricate and nourish the cartilage with synovial fluid. Stretch exercises like yoga and pilates can help alleviate the symptoms of osteoarthritis and also strengthen your muscles to prevent further joint injury.

Which fruit is good for arthritis? ›

Best Fruits for Arthritis
  • Fruit Basics. All fruits have health benefits, but some have more disease-fighting properties than others. ...
  • Tart cherries. ...
  • Strawberries. ...
  • Red Raspberries. ...
  • Avocado. ...
  • Watermelon. ...
  • Grapes.

Does soup help with inflammation? ›

Give your body some love and keep inflammation at bay with the tasty, nutrition-packed soups. These recipes are loaded with vegetables, greens, spices and healthy fats, like avocados, nuts and fish, which can help your body get rid of built up free-radicals and inflammation.

Is tomato soup anti inflammatory? ›

Tomatoes are rich in lycopene, an anti-inflammatory nutrient that fights inflammation throughout the body.

How do nociceptors contribute to inflammatory soup? ›

The “inflammatory soup” is rich in purines, amines, cytokines, protons, ions and growth factors. These mediators can directly activate the nociceptors, evoking pain or modulating the sensitivity of the primary nociceptors, thus causing a hyperreactive reaction to stimuli.

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