The food you eat can dictate how your body responds to inflammation, which is often the culprit behind chronic pain. Eating a diet rich in natural anti-inflammatory foods, like colorful fruits and vegetables brimming with antioxidants, nuts and fish with powerful omega-3 fatty acids and certain spices with potentially potent inflammation-reducing qualities is likely beneficial to any pain management plan.
To help you get started, here are 10 recipes with foods that reduce inflammation to add to your diet. From seasonal side dishes to simple weeknight dinners and everyday snacks, enjoy these natural anti-inflammatory foods year-round.
Our Favorite Anti-Inflammatory Recipes
Beet It Juice
The perfect healthy drink for a hot summer day, Beet It Juice includes ginger, a plant with antioxidants and other nutrients that may reduce inflammation in the body. Evidence shows compounds in ginger may limit production of cytokines that contribute to inflammation.
Photo Courtesy of Epicurious
Frozen Yogurt Sundae With Spiced Nuts
When it comes to treats that are delicious and nutritious, nothing beats a cool and creamy frozen yogurt sundae on a balmy summer evening. Top your treat with frozen blueberries, one of our favorite low-inflammation foods, for a boost of antioxidants and vitamins that may decrease inflammation and inhibit the growth of cancer cells. Bonus: The spiced nuts contain turmeric, which may reduce pain and swelling associated with conditions like arthritis, thanks to the powerful phytonutrient curcumin.
Photo Courtesy of Delish
Curried Lentil Soup
A warm bowl of soup can be an excellent source of comfort and nutrition, whether it’s on a crisp fall evening, snowy winter afternoon- or even a summer day in cool AC. One of the stars of this recipe is antioxidant-rich coconut milk, which contains lauric acid, a compound that may have anti-inflammatory and antimicrobial properties.
Photo Courtesy of Running On Real Food
Turmeric Ginger Energy Balls
Turmeric Ginger Energy Balls require just 10 minutes in the kitchen to deliver a well-balanced snack packed with nutritional hemp seeds and almond butter. Plus, they’re spiced with ginger and turmeric, two plants with the potential to relieve pain and improve inflammatory conditions.
Photo Courtesy of Hashtag Vegan
This Walnut-Crusted Salmon recipe makes a great addition to your weeknight dinner rotation for a simple meal with high levels of nutrients, including alpha-linolenic acid (ALA), an omega-3 fatty acid found in walnuts. ALA may have anti-inflammatory properties and benefit heart health. Salmon is another well-known source of omega-3s.
Photo Courtesy of Rachel Cooks
Red Bell Pepper, Spinach, And Goat Cheese Salad With Oregano Dressing
Add your favorite grilled lean protein to this salad for a healthy and hearty lunch. Crunchy red bell peppers are a good source of immune-boosting vitamin C, which can reduce damage from inflammation.
Photo Courtesy of Epicurious
Roasted Root Vegetables With Honey-Dijon Drizzle
Serve Roasted Root Vegetables, flavored with a sweet Honey-Dijon Drizzle, as a healthy seasonal side dish, especially when the holidays roll around. Root vegetables like potatoes, carrots and parsnips are loaded with vitamins and nutrients. The apple cider vinegar in the drizzle is believed to have anti-inflammatory properties that may help with chronic pain and swelling. Season with rosemary to add even more antioxidants and natural anti-inflammatory foods to this dish.
Photo Courtesy of Two Healthy Kitchens
Spiced Chicken Tacos With Avocado And Pomegranate Salsa
Add Spiced Chicken Tacos with Avocado and Pomegranate Salsa to your Taco Tuesday lineup for a zesty dish boasting plenty of foods that help with inflammation and other healthy benefits, especially the antioxidant-rich salsa. Pomegranates contain disease- and inflammation-fighting polyphenols, while avocados are rich in monounsaturated fats that may help reduce risk for stroke and heart disease.
Photo Courtesy of Delish
Ginger & Scallion Chicken ‘Dumpling’ Soup
There is a reason recipes featuring ginger keep popping up on this list – it’s believed to be a truly powerful antioxidant and a key ingredient in a low-inflammation diet that may even alleviate exercise-induced muscle pain. Try this Ginger Dumpling Soup after an action-packed day of sports or exercise.
Photo Courtesy of Kate Cooks
Anti-Inflammatory Turmeric Tonic
This healthy, homemade Anti-Inflammatory Turmeric Tonic is an inexpensive alternative to pricey elixirs and supplements with dubious health claims. In addition to low-inflammation foods and spices like turmeric and ginger, this drink is packed with produce with disease-fighting potential, such as carrot juice and oranges, resulting in a tasty beverage that may ease joint pain and boost your immune system, among other benefits.
Photo Courtesy of Root and Revel
Incorporate More Anti-Inflammatory Foods In Your Diet To Fight Pain
Reap the tasty benefits of incorporating recipes with foods that reduce inflammation like these into your diet regularly, and avoid foods that may worsen inflammation, especially if you deal with chronic pain.
Which of these recipes will you try first? Share with us on social by tagging us and using the hashtag #biowaverecipe in your post!