Foods that Fight Inflammation Plus 20 Recipes

There are two kinds of inflammation: acute and chronic. The former is often important, as it’s one of the body’s defense mechanisms. 

Acute inflammation is the process of the immune system fighting harmful stimuli and beginning the healing process.

Think about when you’ve had a cut, bruise, or infection. While your body heals, you’ll likely experience at least some of the four signs of inflammation: redness, swelling, pain, and heat. 

Chronic, or systemic, inflammation, on the other hand, is a serious health concern that has been linked to several diseases, such as obesity, diabetes, heart disease, arthritis, cancer, depression, and Alzheimer’s.

Like every other aspect of health, diet has a major effect on chronic inflammation.

Foods can either cause, worsen, or fight it.

So, if you’re struggling with inflammation, it’s important to know what foods to avoid and which to eat more.

Foods to Avoid:

• Refined Carbohydrates (White Bread, Pastries, Pasta)

• Fried Foods (French Fries, Fried Chicken)

• Sugar & High-Fructose Corn Syrup (Candy, Cookies)

• Soda & Other Sugar-Sweetened Beverages

• Red Meat (Burgers, Steaks)

• Processed Meat (Hot Dogs, Sausage)

• Margarine, Shortening, & Lard

• Alcohol

Alternatively, some foods and drinks help reduce inflammation—particularly fruits and veggies, which are high in natural antioxidants, polyphenols, and other anti-inflammatory compounds.

Foods to Enjoy:

• Bone Broth

• Ginger & Turmeric

• Wild Caught Fatty Seafood (Salmon, Tuna, Sardines)

• Green Leafy Vegetables (Spinach, Kale, Collards)

• Avocados

• Cucumbers

• Tomatoes

• Nuts (Almonds, Walnuts)

• Berries (Strawberries, Blueberries, Raspberries, Blackberries)

• Citrus Fruits such as Oranges

• Dark Chocolate and Cocoa

• Olive Oil

• Veggie Soup

• Green Tea

• Coffee *according to some studies*

There are a ton of ways to enjoy these various anti-inflammatory foods!

Here are just 20 of our best recipes to help fight inflammation:

1. Homemade Bone Broth

Bone broth is packed full of collagen, proline, glycine, glutamine, and many minerals, which provide several health benefits, including boosting the immune system, maintaining gut health, and reducing inflammation. So, make yourself some broth and enjoy the never-ending benefits! 

2. Instant Pot Veggie Broth

Here’s another broth option for you, this one with veggies rather than bones! Still just as tasty with its own list of health benefits. In addition to gut health and inflammation reduction, this veggie broth is rich in vitamins and minerals, great for a detox, and helps with weight loss.  

3. Turmeric Roasted Cauliflower

Turmeric gets its health benefits from its main active ingredient, curcumin, which is LOADED with antioxidants and is believed to have anti-inflammatory properties.

It adds a rich flavor to several recipes and is the key to these tasty roasted cauliflower bites!

4. Turmeric Lemon Ginger Protein Balls

In addition to its anti-nausea properties and ability to kill off the bad guys in our gut that can harm us, ginger is a powerful inflammation fighter and immune booster.

With these delicious protein balls, you can get more of this root and turmeric in your diet! They have a surprisingly sweet + savory + slightly peppery flavor that’s super tasty!

5. Turmeric Ginger Chicken Rice Skillet Recipe

This one-pan chicken dish is delicious and super quick, making it great for a quick dinner or meal prep idea!

Since you’re only using one pan, the clean-up is simple as well. Really, this skillet recipe couldn’t be more of a win!

6. Wild Tuna Cucumber Boats

Wild-caught seafood is rich in minerals, protein, and omega-3 fatty acids, which can reduce inflammation and help prevent digestive issues. If you have a party coming up or need an appetizer, then these tuna boats are great! They’re a perfect finger food, refreshing, full of vitamins, and super tasty.

7. Pan Roasted Salmon and Carrots

Another one-pan recipe for a quick dinner and easy cleanup! It takes a total of 20 minutes to have dinner ready for the whole family. As a bonus, both the salmon and the carrots here are good for inflammation and overall health. 

8. Tropical Salmon Meal Prep Bowls

Here’s a triple-win for you! Along with salmon, avocados have anti-inflammatory properties, and mangoes are high in antioxidants and aid in strengthening the immune system. Add this recipe to your list, especially as the weather warms up; it’s a summer favorite in my house!

9. Crunchy Kale Salad

Keeping it SUPER SIMPLE with this easy-to-make fresh salad + tangy dressing that’s a total crowd-pleaser. The almonds and the kale will help lower inflammation and provide several other benefits, such as helping to improve bone, skin, and hair health!

10. Spinach, Feta, and Rice Casserole

Dark, leafy green veggies are a vital part of a healthy diet, and this savory, hearty, creamy, nourishing, and comforting casserole is a fantastic way to eat more.

It’s bursting with fresh flavors thanks to the garlic and all the fresh herbs! Double the recipe and save any leftovers for easy lunches.

11. Greek Yogurt Cucumber Salad

This cucumber salad is super simple, incredibly hydrating, and a perfect hot-weather dish. Cucumbers contain vitamin C and other antioxidants and have natural anti-inflammatory benefits. 

12. Cucumber Avocado Salad

Here’s another simple, tangy, creamy, crisp, fresh, and hydrating salad to fill out your Summer weekly menus! Make it for a quick lunch, or double the recipe and make a big ole’ bowl for your backyard BBQs!

13. Marinated Tomatoes

Where are my tomato fans at? This one is for you! These are so flavorful and refreshing and never last long in my house.

14. Baked Parmesan Tomatoes

Impress your guests and friends at the next party you attend with these baked parmesan tomatoes. They’re rich and cheesy while still being hydrating and full of vitamins!

15. Trail Mix Granola Bars

Having healthy snacks on hand is essential; these are the perfect grab-and-go snack or breakfast. They’re crunchy, nutty, chewy, slightly sweet, and packed with energy through complex carbohydrates, healthy fats, and fiber!

16. Chocolate Almond No-Bake Truffles

These truffles taste like a bite of dessert but are loaded with nutrients to keep you fueled and energetic, making them another great snack or treat option. No-bake and less than 20 minutes of hands-on time! This is a fun one to make with the kids.

17. Berry Breakfast Tart

I LOVE this gorgeous berry breakfast tart; its light and refreshing taste is great. Feel free to be creative and make this your own by choosing which berries and fruits you add on top.

All berries are potent in antioxidant and anti-inflammatory properties, so you can’t go wrong here!

18. Flourless Double Dark Chocolate Brownies

I’m sure you don’t need more reasons to enjoy some chocolate, but here’s one anyway! 70% cocoa dark chocolate is rich in antioxidants and has some major anti-inflammatory effects. So, treat yourself to a pan of these decadent brownies!

19. Orange Creamsicle Homemade Ice Cream

This is a homemade version of one of my favorite creamy summer treats. It’s so fresh and bright tasting, and it even smells delightful! Feel free to alter the recipe and sweetness slightly to fit your tastebuds!

20. Nourishing Homemade Veggie Soup

Ending on a high note with this nourishing, budget-friendly, comforting soup! Make a giant pot because soup tastes even better the next day and makes for an effortless meal later that week!

Though inflammation is essential, it can be painful, frustrating, and dangerous, so consuming anti-inflammatory foods is always a good idea. Plus, all of these have several other health benefits, so your body will thank you for adding them to your diet!

Remember that if you have ANY health concerns, always consult your doctor. 

Let me know what anti-inflammatory food is your favorite and how you like to prepare it in the comments below! 

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