The Best Anti-Inflammatory Recipes

By Andrea Cohen
Published 10/22/2023
Dietitian Reviewed: Jane Schwartz, RDN, CLT
In This Article
The Best Anti-Inflammatory Recipes

Here are 10 foods that help lower inflammation, with anti-inflammatory recipes you’ll love.

Why should you start cooking anti-inflammatory recipes? And what are the best foods to lower inflammation?

Inflammation isn’t always a bad thing. In short bursts it helps your immune system protect you from illness and jumpstarts the healing process when you’re injured. But chronic inflammation can damage healthy cells, causing pain, fatigue and other unwanted symptoms. It may even contribute to serious diseases, including Alzheimer’s, heart disease, arthritis and type 2 diabetes.

One of the best ways to fight chronic inflammation is to consider making anti-inflammatory recipes next time you cook.

It turns out that what you eat has a big effect on how much inflammation there is in your body. One way to lower inflammation is to eat fewer processed foods that contain added sugars, unhealthy fats and artificial ingredients. Adding foods to your diet that help lower inflammation will help your body reduce the effects of chronic inflammation.

How to Fight Inflammation with Food

Here are 10 of the best foods to lower inflammation, as well as anti-inflammatory recipes that make each of these foods taste as good as the foods are for you.

  1. 01

    Berries

    Blueberries, strawberries, raspberries, blackberries and other berries are packed with fiber, antioxidants and potent phytochemicals such as anthocyanins that help reduce inflammation.

  2. 02

    Fish

    Fatty fish like salmon, herring, mackerel and anchovies are a good source of omega-3 fatty acids. Your body metabolizes omega-3s into compounds that fight inflammation and keep cholesterol in check.

  3. 03

    Cruciferous Vegetables

    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.

  4. 04

    Avocado

    Along with potassium, magnesium and fiber, avocado is full of heart-healthy monounsaturated fats, vitamin E and carotenoids, which may reduce inflammation.

  5. 05

    Tomatoes

    This bright and colorful fruit (yes, tomato is a fruit!) is not only high in vitamin C and potassium but is loaded with lycopene, an antioxidant that helps fight inflammation.

  6. 06

    Walnuts

    This protein-rich nut contains monounsaturated fats, vitamin E and magnesium, helping to lower inflammation and heart disease risk. Almonds are also good at fighting inflammation.

  7. 07

    Green Tea

    This beverage is full of antioxidant and anti-inflammatory properties due to its high catechin content. This may reduce the risk of several health conditions, including heart disease, obesity and cancer.

  8. 08

    Olive Oil

    Antioxidants and polyphenols in olive oil, such as oleocanthal, combat inflammation and help protect cells in your body. These anti-inflammatory properties may be why olive oil is a staple of the Mediterranean diet.

  9. 09

    Oranges

    This citrus fruit is a great source of vitamin C, which strengthens your immune system. Oranges also contain fiber, folate and flavonoids, which help keep the heart healthy and lower inflammation.

  10. 10

    Turmeric

    When it comes to spices that fight inflammation, turmeric ranks at the top of the list. This spice has a warm, earthy flavor and contains curcumin, a powerful anti-inflammatory compound.

Want more recipes for inflammation? Here are some weeknight dinner recipes that contain foods that help lower inflammation. They’re family-friendly, easy to make and they are healthy anti-inflammatory recipes to fight inflammation.

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