For anyone with chronic inflammation, dietary choices can make a real difference.
As the Arthritis Foundation reports, certain foods can help tackle inflammation, strengthen bones, and boost the immune system.
Following an anti-inflammatory meal plan ensures that a person has tasty, nutritious meals that help keep inflammation under control.
26 anti-inflammatory recipes
An anti-inflammatory diet contains plenty of prebiotics, fiber, antioxidants, and omega-3s. This is a diet rich in vegetables, whole fruit, whole grains, legumes, and fatty fish.
Below, find 26 anti-inflammatory recipes, including breakfasts, lunches, dinners, and snacks.
Breakfast
Start off the day with any of these nutritious, anti-inflammatory options.
1. Oat porridge with berries
Recipe for oat porridge with berries
This meal delivers high doses of prebiotics, antioxidants, and fiber.
Oats are rich in a type of fiber called beta-glucans. Beta-glucans are an important prebiotic for the gut bacteria Bifidobacterium, which may helpTrusted Source reduce diabetes-related inflammation and obesity.
Prebiotics support helpful gut bacteria, and this can help reduce inflammation.
Berries are high in antioxidants, and blueberries are especially rich in anti-inflammatory polyphenols called anthocyaninsTrusted Source.
Dietary tip: Traditional rolled and steel cut oats are slightly higherTrusted Source in fiber than quick oats.
Ingredients to add to the grocery list include:
- steel cut oats
- fresh or frozen fruit (such as blueberries, strawberries, raspberries, or a combination)
- almonds
- unsweetened kefir
- maple syrup
2. Buckwheat and chia seed porridge
Recipe for chai-spiced buckwheat and chia seed porridge
Buckwheat groats are gluten-free, making them a great substitute for oats, for people who are sensitive to gluten.
Adding chia seeds boosts the healthy omega-3 content of this breakfast. Omega-3s help reduceTrusted Source inflammation in the body, and they may improve joint tenderness and stiffness in people with rheumatoid arthritis (RA).
Chia seeds are also high in fiber and protein, which keep the body feeling full for longer.
People can stock up on the following ingredients for this meal:
- buckwheat
- oats
- chia seeds
- milk or nondairy milk
- fruit (apple, pear, or both)
- ground ginger
- ground cinnamon
- ground nutmeg
- ground cardamom
- nut butter
- vanilla extract
- honey
3. Blueberry buckwheat pancakes
Despite its name, buckwheat is not a grain. It is the seed of a fruit and is gluten-free. Buckwheat is especially popular in Japanese cuisine.
Buckwheat is a good source of two key anti-inflammatory polyphenols called quercetin and rutin. As a 2016 studyTrusted Source notes, quercetin is an antioxidant, while rutin has anti-inflammatory properties that may help with arthritis.
Many health food supermarkets and online stores sell it.
Below are the ingredients to add to the grocery list:
- eggs
- buttermilk
- plain, nonfat yogurt
- brown sugar
- olive oil
- vanilla extract
- buckwheat flour
- baking power
- cinnamon
- salt
- fresh blueberries
4. Scrambled eggs with turmeric
Recipe for scrambled eggs with turmeric
Eggs are an excellent source of protein, and egg yolk contains vitamin D.
A 2016 reviewTrusted Source stated that vitamin D could limit the process of inflammation due to its effects on the immune system. It also noted that people with RA, an inflammatory illness, had lower vitamin D levels than other people in the study.
Adding turmeric to scrambled eggs gives the meal an extra anti-inflammatory boost. Turmeric is rich in a compound called curcumin, which studies suggestTrusted Source helps manage oxidative and inflammatory conditions.
Dietary tip: Add black pepper to dishes containing turmeric to help the bodyuse it more effectivelyTrusted Source.
Grocery list additions for scrambled eggs with turmeric include:
- eggs
- turmeric
- chia seeds
- sea salt
- olive oil
- baby spinach
- pesto
5. Smoked salmon, avocado, and poached eggs on toast
Recipe for smoked salmon and poached eggs on toast
Salmon and avocado are both rich sources of anti-inflammatory omega-3 fatty acids. Eating plenty of healthful fatty acids can also improve heart health and lower the risk of cardiovascular disease.
This hearty breakfast is great for very active days or weekend brunches.
Below, find ingredients for smoked salmon and poached eggs on toast:
- whole grain bread, which can be gluten-free
- avocado
- lemon
- salmon
- eggs
- tomato
- scallions
- microgreens
6. Pineapple smoothie
Recipe for kale pineapple smoothie
A smoothie can be a great breakfast on the go. This is full of fiber and protein, which makes people feel fuller for longer.
Pineapple contains high levels of bromelain, which has anti-inflammatory propertiesTrusted Source. There is growing interest in bromelain supplements due to these properties.
Ingredients include:
- kale
- pineapple
- honey
- banana
- peanut butter
- greek yogurt
- almond milk
Lunch
For lunch, try these nutritious recipes.
7. Grilled sauerkraut, hummus, and avocado sandwich
Recipe for grilled sauerkraut, hummus, and avocado sandwich
This healthy, vegetarian version of the Reuben has an anti-inflammatory boost.
Sauerkraut contains probiotics that help promote a healthy gut microbiome. Probiotics may affect arthritis-related inflammation by improving inflammation in the intestinal tract.
This grilled sandwich has less salt and calories than a regular Reuben. Adding hummus and avocado to replace the meat and sauce provides protein and a smooth, creamy texture.
The ingredients include:
- pumpernickel bread
- butter or buttery spread
- garlic-flavored hummus
- sauerkraut
- avocado
8. Spinach and feta frittata
Recipe for spinach and feta frittata
Green, leafy vegetables, such as spinach and broccoli, contain high levels of two polyphenols called quercetin and coenzyme Q10.
Coenzyme Q10 may reduce inflammation that stems from some metabolic diseases, includingTrusted Source RA, multiple sclerosis, and diabetes.
Frittatas are quick and easy, and people can enjoy experimenting with a range of flavors. Having a side salad may add health benefits.
These ingredients will complete this meal:
- olive oil
- brown onion
- garlic
- baby spinach
- eggs
- crumbled feta cheese
9. Quinoa and citrus salad
Recipe for quinoa and citrus salad
A quinoa and citrus salad is gluten-free and great anyone on a vegan diet. Quinoa contains lots of protein and nutrients, and citrus gives the salad an antioxidant boost.
Citrus fruits are full of vitamin C, an important antioxidantTrusted Source that can help renew other antioxidants in the body. Vitamin C also helps the body absorb iron from plant-based sources, such as spinach and quinoa.
Quinoa is easy to cook and store, so a person can prepare it ahead of time and keep it in the fridge until needed.
Stock up on the following ingredients for this meal:
- quinoa
- oranges
- celery
- Brazil nuts
- green onion
- fresh parsley
- lemon juice
- ginger
- white wine vinegar
- garlic
- cinnamon
10. Lentil, beetroot, and hazelnut salad
Recipe for lentil, beetroot, and hazelnut salad
Lentil salads are a simple, protein-rich option for people on a vegetarian diet. Lentils and beetroot provide fiber, while the hazelnuts add protein and vitamin E, an antioxidantTrusted Source.
Beetroots also contain high amounts of a compound called betaine, which is an anti-inflammatory antioxidantTrusted Source.
Grocery items to complete this meal include:
- Puy lentils
- beetroot
- spring onions
- hazelnuts
- fresh mint
- fresh parsley
- ginger
- olive oil
- Dijon mustard
- apple cider vinegar
11. Cauliflower steak with beans and tomatoes
Recipe for cauliflower steak with beans and tomatoes
A cauliflower steak can be a great vegan meal option.
Cauliflower is a cruciferous vegetable rich in fiber and antioxidants. Including white beans in the dish adds essential fermentable fibers for healthy gut bacteria.
One studyTrusted Source found that women who ate more cruciferous vegetables had lower inflammation biomarkers.
The following are ingredients to add to the grocery list:
- cauliflower
- extra virgin olive oil
- green beans
- garlic cloves
- lemon
- parsley
- panko
- Parmesan cheese
- white beans
- red cherry tomatoes
- mayonnaise
- Dijon mustard
12. Lettuce wraps with smoked trout
Recipe for lettuce wraps with smoked trout
Trout is a fatty fish that contains anti-inflammatory omega-3s. To make this meal more filling, try using wholemeal or gluten-free wraps, or adding brown rice as a side.
To ensure that this recipe is gluten-free, check the nutrition label on the chilli sauce. If it contains gluten, a person might leave it out. Going without the sauce can also lower the sugar content.
Stock up on the following ingredients to prepare this meal:
- carrots
- cucumber
- shallots
- jalapeño chillies
- lime juice or rice vinegar
- smoked trout fillets
- grape tomatoes
- mint leaves
- basil leaves
- romaine lettuce
- sweet chili sauce
Dinner
Try the following recipes for healthy, filling dinners:
13. Salmon with zucchini pasta and pesto
Recipe for salmon with zucchini pasta and pesto
Zucchini makes a great, gluten-free alternative to pasta.
This recipe is light but filling and includes plenty of omega-3-rich ingredients, including salmon and avocado. Anyone who wishes can replace the salmon with another fatty fish, such as tuna or mackerel.
Cooking tip: A person can make zucchini noodles using a potato peeler. Peel the full length, rotating the zucchini, to get even, linguine-like noodles.
A grocery list for salmon with zucchini pasta and pesto should include:
- salmon
- zucchini
- avocado
- parmesan
- pesto
- lemon
14. Roasted cauliflower, fennel, and ginger soup
Recipe for roasted cauliflower, fennel, and ginger soup
Vegetables are full of anti-inflammatory compounds called polyphenols. Thick soups, such as this roasted cauliflower and fennel soup, can help people increase their vegetable intake. The added ginger gives this meal an extra anti-inflammatory and antioxidant boost.
To make roasted cauliflower, fennel, and ginger soup, a person needs:
- onion
- garlic
- cauliflower
- fennel bulbs
- stock of choice
- hummus (optional)
- turmeric
- sage leaves
- fennel seeds
- wheat-free tamari
- lemon
- ginger
15. Lentil and chicken soup with sweet potato
Recipe for lentil and chicken soup with sweet potato
In this filling soup, the sweet potato and lentils ramp up levels of fiber, protein, and other nutrients.
Sweet potatoes are also a great source of vitamins A, B, and C. They also contain calcium, iron, and healthy antioxidants.
To save time, a person can add leftover or store-bought roast chicken.
A grocery list should include:
- rotisserie chicken
- sweet potatoes
- French lentils
- celery stalks
- garlic
- escarole
- dill
- lemon
16. Salmon with greens and cauliflower rice
Recipe for salmon and cauliflower rice
This can be a nutritious, simple evening meal. Substituting cauliflower rice for regular rice boosts the vegetable content, reduces the calorie count, and provides extra nutrients.
Brussels sprouts and cauliflower are both cruciferous vegetables rich in fiber, antioxidants, and polyphenols. A person can add green vegetables to meet the daily recommended vegetable intake of 2–3 cups.
Cooking tip: Not entirely sold on cauliflower rice? Try a combination of cauliflower and brown rice.
For salmon and cauliflower rice, stock up on:
- salmon fillets
- brussels sprouts
- kale
- cauliflower
- olive or coconut oil
- curry powder
17. Curried shrimp and vegetables
Recipe for curried shrimp and vegetables
Shrimp contain astaxanthin, which has antioxidant and anti-inflammatory effects. Add carrots, red peppers, and peas for their healthy polyphenol contents.
A person might also try adding 2 tablespoons of turmeric for extra inflammatory benefits. Turmeric is nearly tasteless, so it can go well in any curry, soup, or casserole.
Ingredients for curried shrimp and vegetables include:
- butter or coconut oil
- onions
- coconut milk
- curry powder
- shrimp
- frozen cauliflower
18. Vegetarian chili
Vegetarian chili is a versatile dish. Containing a variety of beans that are full of fermentable fibers, this chili looks after gut health.
Beans are also good sources of antioxidant vitamin C and rich in plant proteins.
Try experimenting with different combinations of beans and vegetables.
A grocery list should contain:
- red onion
- red bell pepper
- carrots
- celery
- garlic
- chili powder
- ground cumin
- smoked paprika
- dried oregano
- tomatoes
- black beans
- pinto beans
- vegetable broth
- bay leaf
- cilantro
- lime juice
- avocado
- cheddar cheese
19. Salmon cakes
These salmon cakes are full of omega-3s and colorful vegetables.
Bake them in the oven to reduce the saturated fat content. A person can also freeze them, right after they are made.
A person might use gluten-free breadcrumbs or almond meal help with the consistency.
The grocery list should contain:
- salmon
- unsalted butter
- red onion
- celery
- red bell pepper
- yellow bell pepper
- parsley
- capers
- hot sauce
- Worcestershire sauce
- crab boil seasoning
- mayonnaise
- Dijon mustard
- eggs
Snacks
Below are some healthy, anti-inflammatory recipes.
20. Sesame and oat energy balls
Recipe for sesame and oat energy balls
These snacks, also called power balls or energy bites, provide nutrients and calories, making them a healthy pick-me-up for work or school.
This version contains sesame seeds — an excellent source of omega-3s.
Stock up on these items:
- traditional rolled oats
- sesame seeds
- dates
- maple syrup
- cardamom powder
- shredded coconut
21. Coconut chia seed pudding
Recipe for coconut chia seed pudding
Chia seeds are a great source of omega-3s, protein, and fiber.
These puddings are incredibly versatile. A person can choose any fruit they like. This recipe contains coconut milk, but a person might instead use a dairy-free yogurt.
A grocery list for this chia seed pudding should include:
- coconut milk
- chia seeds
- maple syrup
- fresh pineapple chunks
- kiwis
- raspberries
- roasted almonds
22. Yogurt
A small pot of probiotic yogurt delivers beneficial bacteria to the gut. A healthy gut microbiome is crucialTrusted Source to reduce inflammation.
Yogurt also contains plenty of calcium and protein, which are essential nutrients.
Yogurt can be a convenient, portable snack, but for something more substantial, a person might add cereal or fruits such as berries.
To make around 4 cups of yogurt at home, a person needs:
- a candy thermometer
- a yogurt maker or thermos flask
- 4 cups of milk
- 3 tablespoons of plain yogurt or a powdered yogurt starter
- flavorings, such as dried or fresh fruit, garlic, or herbs
23. Turmeric nachos
Homemade nachos are a healthier, more nutritious alternative to restaurant or store-bought options.
These are rich in turmeric, which can help reduce inflammation. They also contain almond meal, making them a good source of the antioxidant vitamin E.
A grocery list should include:
- tomatoes
- cucumber
- almond meal
- egg
- turmeric
- cumin
- coriander
- orange zest
24. Matcha green smoothie bowl
Recipe for a matcha green smoothie bowl
Matcha is a green tea powder. Many people use it to make lattes or tasty smoothie bowls.
It is rich in a polyphenol called epigallocatechin, or EGCG, which has anti-inflammatory benefitsTrusted Source. A person can buy matcha at tea specialists, Asian grocers, or online.
Ingredients for this recipe include:
- bananas
- pineapple
- light coconut milk
- matcha green tea powder
- spinach or kale
- berries
- coconut flakes
- chia seeds
25. Trail mix
It is easy to make this versatile snack by mixing together nuts and seeds, which are rich in omega-3s, protein, and healthy fats. Try adding goji berries, which are rich in vitamin C.
For this trail mix recipe, a person needs:
- almonds
- Brazil nuts
- pumpkin seeds
- goji berries
- coconut flakes
- sun-dried pineapple slices
26. Grape and apple race cars
Recipe for grape and apple race cars
This is a fun recipe to make with kids.
Grapes are a good source of an anti-inflammatory polyphenol called anthocyanin. And red grapes are a great source of resveratrol, which may help reduceTrusted Source inflammation.
Apples are rich in fiber, which also has anti-inflammatory properties.
To make this snack, a person needs:
- apples
- seedless grapes
- a knife
- a cutting board
- rounded toothpicks
3-day anti-inflammatory meal plan
People’s nutritional needs differ, and it is a good idea to speak with a healthcare professional before adopting an anti-inflammatory diet and lifestyle.
After receiving the go-ahead, a person might find inspiration by looking at meal plans such as this one:
| Breakfast | Lunch | Dinner | Snack | |
| Day 1 | scrambled eggs with turmeric | quinoa and citrus fruit salad | salmon with zucchini pasta and pesto | yogurt |
| Day 2 | oat porridge with berries | spinach and feta frittata | vegetarian chili | matcha smoothie bowl |
| Day 3 | pineapple smoothie | cauliflower steak with beans and tomatoes | lentil and chicken soup with sweet potato | trail mix |
Summary
An anti-inflammatory diet is rich in plant foods, such as vegetables, legumes, and fruits.
Fermented products, such as yogurt and sauerkraut, are also important, as are fatty fish and seafood. Overall, variety is essential.
Reducing the intake of processed foods and foods with added sugars, fats, and salts will help restore balance in the gut and reduce inflammation.