20 Anti-Inflammatory Recipes (2022)

Grilled Tuna Steaks with Grape and Caper Salsa

20 Anti-Inflammatory Recipes (1)

Credit: Brie Passano

Eating foods rich in antioxidants and fatty acids can reduce inflammation in the body. Why is this important? Some inflammation is good (imagine a swollen ankle after a sprain), but chronic inflammation can increase your risk of certain diseases and cause weight gain. That's why we put together this collection of our best healthy anti-inflammatory recipes — they're as delicious as they are nutritious.

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Red, White, and Blueberry Fruit Salad

Red, White, and Blueberry Fruit Salad

20 Anti-Inflammatory Recipes (2)

Credit: Melissa Goff

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Bright and colorful berries are chock-full of anthocyanins, an antioxidant with anti-inflammatory properties. This fresh fruit salad (which contains strawberries and blueberries) is the perfect refreshing summer snack.

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Pan-Seared Salmon

Pan-Seared Salmon on a white plate with asparagus

20 Anti-Inflammatory Recipes (3)

Credit: KGora

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Acids in fatty fish like salmon may reduce inflammation that causes diseases. This healthy and delicious dinner recipe comes together with just five simple ingredients.

  • Top-Rated Salmon Recipes

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Easy Roasted Broccoli

closeup of roasted broccoli florets

20 Anti-Inflammatory Recipes (4)

Credit: France C

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There's no denying that antioxidant-packed broccoli is a nutritional powerhouse. If you're looking to incorporate more healthy cruciferous vegetables into your diet, try this ridiciously simple roasted broccoli — it's made with just three ingredients!

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Tomato and Avocado Salad

Tomato and Avocado Salad

20 Anti-Inflammatory Recipes (5)

Credit: mommyluvs2cook

(Video) Foods that fight inflammation (eat these!) 🍒

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Tomatoes and avocados are anti-inflammatory powerhouses (thanks to lycopene and carotenoids, respectively), so you really can't go wrong with this simple healthy salad.

  • Summer Side Dish Recipes

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Grilled Peppers

Mackenize Schieck

20 Anti-Inflammatory Recipes (6)

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Packed with immune-boosting vitamin C and disease-fighting antioxidants, bell peppers may help ease inflammation. This colorful recipe will pair perfectly with your favorite summertime grilling recipes.

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Mushrooms and Spinach Italian Style

Mushrooms and Spinach Italian Style

20 Anti-Inflammatory Recipes (7)

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The phenols in mushrooms and the vitamin E in leafy greens have anti-inflammatory properties. In this salad, they're sauteed with flavorful ingredients like onions and garlic.

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Turmeric Milk

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You can't talk anti-inflammatory foods without talking turmeric. The super spice has been used medicinally for years because of its high curcumin content, an anti-inflammatory compound.

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Homemade Melt-In-Your-Mouth Dark Chocolate (Paleo)

Homemade Melt-In-Your-Mouth Dark Chocolate (Paleo)

20 Anti-Inflammatory Recipes (9)

Credit: Linda (LMT)

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Yep, you can still eat dessert on an anti-inflammatory diet! Not only is this homemade dark chocolate rich in antioxidants, it's made without artificial ingredients or waxes.

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Cherry Coconut Smoothie

Cherry Coconut Smoothie

20 Anti-Inflammatory Recipes (10)

(Video) Top 18 ANTI-INFLAMMATORY Foods | WHAT TO EAT To Reduce Inflammation

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Cherries contain inflammation-fighting antioxidants like anthocyanins and catechins, so this refreshing smoothie is the perfect way to start your day.

  • Easy Smoothie Recipes

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Mighty Melon Green Tea Smoothie

Green Tea-Fruit Smoothie

20 Anti-Inflammatory Recipes (11)

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Here's another fruity smoothie to try, as green tea contains compounds that inhibit inflammation. This recipe also calls for vitamin-rich fruits like pineapples, cantaloupes, and pears.

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Grilled Tuna Steaks with Grape and Caper Salsa

Grilled Tuna Steaks with Grape and Caper Salsa

20 Anti-Inflammatory Recipes (12)

Credit: Brie Passano

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This healthy and hearty dinner is doubly effective against inflammation, as tuna is full of omega-3 fatty acids and grapes contain antioxidants called anthocyanins.

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Turmeric Ginger C Boost Life Juice

Orange smoothie in wine glass

20 Anti-Inflammatory Recipes (13)

Credit: Buckwheat Queen

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"The medicinal properties of this spice have been slowly revealing themselves over the centuries," says recipe creator Ety Deutsch. "Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions."

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Healthy Turmeric Chicken Stew

Healthy Turmeric Chicken Stew

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(Video) What I Eat in a Day ❄️ Anti-Inflammatory Diet Recipes for Winter

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This turmeric- and ginger-flavored chicken stew is a quick and hearty dinner to add to your weekly meal plan. It comes together in under an hour.

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Salmon Avocado Salad

Salmon Avocado Salad in a glass

20 Anti-Inflammatory Recipes (15)

Credit: naples34102

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This easy salad, which is full of healthy fats, easily works as a side dish or main course. Recipe creator Dena G.suggests adding jalapenos and cilantro for a Southwestern flair.

  • Avocado Recipes

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Tuna and Chickpea Salad

Tuna and Chickpea Salad

20 Anti-Inflammatory Recipes (16)

Credit: FTLSWEETIE

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Leafy greens, tuna, and chickpeas make this quick recipe an inflammation-fighting superstar. Serve it as a main course or with pita chips as an appetizer.

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Heirloom Tomato Salad with Rosemary

Heirloom Tomato Salad with Rosemary

20 Anti-Inflammatory Recipes (17)

Credit: Kim's Cooking Now

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Lycopene-rich tomatoes are easy to eat when you have a simple and delicious recipe (like this one!). Make this summertime salad after a trip to the farmers' market.

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Strawberry Spinach Salad

top-down view of a wooden salad bowl of spinach, halved strawberries, and sliced almonds

20 Anti-Inflammatory Recipes (18)

Credit: My Hot Southern Mess

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This top-rated salad (with more than 2,000 5-star reviews) is an inflammation-fighting recipe that's clearly beloved by the Allrecipes community.

(Video) 5 DAY ANTI-INFLAMMATORY MEAL PREP | Anti-Inflammatory Foods to Reduce Bloating & Inflammation

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Broiled Spanish Mackerel

Broiled Spanish Mackerel

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Mackeral is another fatty fish with anti-inflammatory properties. Try this five-ingredient recipe next time you're on the hunt for a simple and healthy dinner.

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My Big Fat Greek Salad

My Big Fat Greek Salad

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Credit: SunnyDaysNora

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The Mediterranean Diet is becoming more and more popular among people looking to fight inflammation. Chef John's take on the classic Greek salad fits right into the plant-based diet.

  • Top-Rated Mediterranean Diet Recipes

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Spinach Salad with Chicken, Avocado, and Goat Cheese

Spinach Salad with Chicken, Avocado, and Goat Cheese

20 Anti-Inflammatory Recipes (21)

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Leafy greens, avocados, and tomatoes: What more could you want in an anti-inflammatory recipe?

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More Inspiration

bowl and pot filled with green beans, tomatoes, and potatoes

20 Anti-Inflammatory Recipes (22)

Credit: Mackenzie Schieck

Learn about The Best Anti-Inflammatory Foods to Eat (Plus Eight to Avoid). Plus, browse our collection of Mediterranean Diet Recipes.

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FAQs

What meals are anti-inflammatory? ›

An anti-inflammatory diet favors fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthful fats, and spices. It discourages or limits the consumption of processed foods, red meats, and alcohol. The anti-inflammatory diet is not a specific regimen but rather a style of eating.

What are the strongest natural anti inflammatories? ›

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

What pasta is anti-inflammatory? ›

Choose whole wheat pasta, bean or lentil pasta, rice noodles, bean thread noodles, and whole wheat/buckwheat noodles like Japanese Udon and Soba.

What is the fastest way to get rid of inflammation in the body? ›

To reduce inflammation fast, limit your intake of sugar and processed foods. Perhaps, more importantly, though, pursue exercise, stress-reducing behaviors, a good night's sleep, and a diet full of colorful, anti-inflammatory foods.

What is the easiest anti-inflammatory diet? ›

To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. "To these, many people add herbs and spices like cinnamon, ginger, and turmeric.

What is the most powerful herb for inflammation? ›

Turmeric

It's packed with over 300 active compounds. The main one is an antioxidant called curcumin, which has powerful anti-inflammatory properties ( 13 ). Numerous studies have shown that curcumin can block the activation of NF-κB, a molecule that activates genes that promote inflammation ( 14 , 15 , 16 ).

Are eggs anti-inflammatory? ›

Are eggs an anti-inflammatory food? Yes. Eggs are a source of vitamin D, which has anti-inflammatory effects. 10 They're also a good source of protein and B vitamins.

Is vitamin D anti-inflammatory? ›

Majid Kazemian and a team of scientists have discovered that a form of vitamin D (not the over-the-counter pills) could help combat the inflammation in cells of people with severe cases of COVID-19.

What drinks cause inflammation? ›

Here are some drinks that contribute to inflammation:
  • Soda: they are concentrated in simple sugar and artificial colors, flavors, and preservatives. ...
  • Energy drinks: they are like soda, but with extra stimulants and vitamins to sound healthier. ...
  • Fruit juices: because there is no added sugar, fruit juice sounds healthy.
Oct 18, 2021

What are the top 10 inflammatory foods? ›

Having more room to roam freely, they are also leaner and contain less saturated fat.
  • RED MEAT AND PROCESSED MEAT.
  • ALCOHOL.
  • REFINED GRAINS.
  • ARTIFICIAL FOOD ADDITIVES.
  • ANY FOODS THAT YOU MAY BE SENSITIVE TO.
Feb 4, 2020

Is peanut butter anti-inflammatory? ›

Malik recommends eating peanuts with the skins intact, because they contain anti-inflammatory polyphenols. Other healthy options include dry roasted nuts without added sugars, and peanut butter without hydrogenated oils—hold the jelly.

What cheese is anti-inflammatory? ›

In particular, goat cheese contains A2 casein, which may be less inflammatory and less likely to cause digestive discomfort than the A1 casein found in cow's milk ( 39 , 40 ).

What breads are anti-inflammatory? ›

The Arthritis Foundation lists rye bread and millet as two varieties that work well for anti-inflammatory diets. Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free).

Is cheese inflammatory? ›

For most people, dairy does not cause inflammation, and there is no need to avoid it. Many dairy-containing foods may be eaten as part of a healthy diet.

What vitamin is good for inflammation? ›

Vitamin C. Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It's a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells ( 55 ).

Does apple cider vinegar reduce inflammation? ›

There is no scientific evidence that apple cider vinegar is an effective anti-inflammatory agent in humans or that it can help treat arthritis symptoms.

Is coffee inflammatory? ›

Research suggests that drinking coffee — even in small amounts — may help reduce inflammation. In turn, this may lower your risk of certain conditions, including type 2 diabetes, heart disease, and perhaps even certain types of cancer. Nonetheless, coffee may increase inflammation in some people.

What is the safest anti-inflammatory? ›

Experts say that taking NSAIDs for a short time at the lowest effective dose is generally safe.
...
This class of medications includes:
  • Aspirin (full dose)
  • Celecoxib (used in Celebrex)
  • Diclofenac (used in Votaren)
  • Ibuprofen (used in Advil or Motrin)
  • Naproxen (used in Aleve)
Nov 19, 2021

How do I get rid of inflammation naturally? ›

Follow these six tips for reducing inflammation in your body:
  1. Load up on anti-inflammatory foods. ...
  2. Cut back or eliminate inflammatory foods. ...
  3. Control blood sugar. ...
  4. Make time to exercise. ...
  5. Lose weight. ...
  6. Manage stress.
Jan 15, 2020

What can I take instead of ibuprofen for inflammation? ›

Naproxen and aspirin are two other common over-the-counter pain relievers. Reeder describes the uses, benefits and potential problems with these as well: Naproxen. Another anti-inflammatory drug, which works much like ibuprofen.

How much turmeric should I take for anti-inflammatory? ›

The Arthritis Foundation recommends 400 to 600 milligrams (mg) of turmeric capsules, three times per day, or half to three grams of the root powder per day for inflammation relief.

Which anti-inflammatory is easiest on the stomach? ›

Studies have found that ibuprofen and meloxicam may be less likely to bother your stomach, while ketorolac, aspirin, and indomethacin are associated with a higher risk of GI problems.

What is a good anti-inflammatory that is not an NSAID? ›

Acetaminophen is a safe alternative to NSAIDs for people who are allergic or hypersensitive to ibuprofen or other NSAIDs. In addition, certain supplements can help provide relief from inflammation and pain. Common alternatives to NSAIDs include arnica, curcumin, and bromelain.

Can I take anti inflammatories every day? ›

How long should I use an over-the-counter NSAID? Don't use an over-the-counter NSAID continuously for more than three days for fever, and 10 days for pain, unless your doctor says it's okay. Over-the-counter NSAIDs work well in relieving pain, but they're meant for short-term use.

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