Anti Inflammatory Diet Recipe Book

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Louisawrites about nutrition and health for news and science outlets. She has a passion for plant-based diets and a functional approach to health. In her spare time, Louisa enjoys the outdoors and gardening. She is also a qualified florist. Louisa loves cooking healthy food and encouraging people to try plant-based!

Adding chia seeds boosts the healthy omega-3 content of this breakfast. Omega-3s help reduce inflammation in the body, and they may improve joint tenderness and stiffness in people with rheumatoid arthritis (RA).

Buckwheat is a good source of two key anti-inflammatory polyphenols called quercetin and rutin. As a 2016 study notes, quercetin is an antioxidant, while rutin has anti-inflammatory properties that may help with arthritis.

A 2016 review 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 suggest helps manage oxidative and inflammatory conditions.

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 antioxidant 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.

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.

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.

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.

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

The Healthline Editorial Team is a growing group of trained content professionals across the U.S., Iceland, and the U.K. who are passionate about health and wellness and are committed to creating quality content and experiences by upholding the highest journalistic standards and providing comprehensive, unbiased, honest, and timely guidance.

Potentially anti-inflammatory fruits and vegetables include citrus fruits, berries, pomegranate, and cruciferous vegetables like cauliflower, cabbage, and broccoli. These are rich in antioxidant pigments, like anthocyanins and carotenoids, that have protective effects (7, 8).

Fiber is a prebiotic, meaning it functions as food for your healthy gut bacteria. These bacteria produce short-chain fatty acids (SCFAs) when they metabolize prebiotics, and these SCFAs may help decrease inflammation (11, 12).

Some of these foods may provide anti-inflammatory effects, making them good to include with each meal. For example, salmon is rich in anti-inflammatory omega-3 fats, while legumes, nuts, seeds, and soy products contain phytochemicals and fiber (13).

Likewise, avocado oil contains some oleic acid and similar fatty acids. It has exhibited anti-inflammatory activity in several test-tube studies. For example, it may inhibit pro-inflammatory enzymes known as COX 1 and COX 2 (16).

Added sugars can trigger a rapid inflammatory response in the cells that are involved with digesting and processing them. This inflammation can be taxing on the liver and increase your levels of the stress hormone cortisol (28).

An anti-inflammatory diet should include fruits and vegetables, healthy protein sources, and healthy fats and oils. You may also want to include coffee or tea, fermented foods, and minimally processed whole grains.

I won't go into details, but I basically woke up one morning unable to focus my eyes. After two weeks of emergency tests and hospital visits, my doctor set me up with an intense anti-inflammatory drug that did the trick.

I thought that while decreasing inflammation might not do anything for my eye issue, the nutritional education could only result in more informed dietary decisions and positive changes. Win-win, right?

The point of an anti-inflammatory eating pattern is not to lose weight, so it's not really a "diet" in the conventional use of that term. According to Brogan, an anti-inflammatory eating pattern includes foods that can naturally lower inflammatory markers in the body. In plainer words, an anti-inflammatory diet is simply one that won't make your body fire off an immune response.

Like the Mediterranean diet (which is a type of anti-inflammatory diet, btw), an anti-inflammatory eating pattern works best when coupled with a healthy lifestyle. Lifestyle factors that can cause inflammation include poor sleep, high stress, lack of movement, smoking, and long-term use of antibiotics and medications.

Savor the goodness of this vegan chickpea sweet potato stew! This flavorful dish is packed with anti-inflammatory spices like cayenne and cumin, protein-rich chickpeas, and creamy sweet potatoes. Perfect for meal prep, it's freezer-friendly for easy, nourishing meals all week long.

Enjoy the simplicity of this simple sheet pan meal. Place fresh salmon fillets on a lined sheet pan with cherry tomatoes and sliced zucchini. Top the salmon with pesto, then roast everything until tender and flavorful. In just 10 minutes, you'll be enjoying a quick, healthy, and delicious meal.

Savor the earthy flavors of tender mushrooms, nutty quinoa, and aromatic garlic in one satisfying dish. Simply saut mushrooms, garlic, and thyme in a skillet, cook the quinoa in vegetable stock in a pot until fluffy, and combine them for a terrific meal to help fight inflammation.

Instead of the usual white tortillas, opt for whole wheat tortillas, which have more fiber and a lower glycemic index, meaning they don't result in rapid spikes in blood sugar and insulin levels after meals.

You know how cauliflower rice can be weirdly dry and watery at the same time? Not so with this coconut-lime cauliflower rice, which is made with creamy, full-fat coconut milk and seasoned with lime and salt. Top it with flaky paprika-seasoned fish and one or all of the mentioned sauces, and you'll want to set up a taco shop out of your kitchen.

Zoodles are great and all, but spaghetti squash is as close to the carb-y stuff that a vegetable will actually get. Here, grated ginger, red curry paste, and fish sauce transform it into the best dang garlic "noodle" dish you could whip up using just vegetables.

Turmeric is a well-known anti-inflammatory spice, but you may not know how to cook with it. This Buddha bowl combines turmeric with delicious, hearty ingredients so you can fully enjoy a flavorful lunch or dinner. The chickpeas are seasoned with turmeric, which gives them a great taste and color.

California Chicken, Veggie, Avocado, and Rice Bowls are an easy, healthy chicken and rice dinner bowl that can easily double as a delicious packed lunch the following day. And just look at how beautiful it is! This meal is perfect for meal prep because you can make six servings in just 35 minutes.

If you love Asian flavors, this filling grain bowl is for you. The sesame ginger sauce not only brings all the flavors together, it adds some anti-inflammatory ingredients like ginger. Edamame is used as the main protein source in this dish, but you could also add some shredded, rotisserie chicken if you prefer.

This blueberry oatmeal breakfast bowl will energize you for a busy day ahead. And it only takes 10 minutes to make. Fresh fruit is used for flavor, as well as a bit of maple syrup. And you can add your favorite superfood toppings like chia seeds or flaxseeds. This recipe uses steel-cut oats because compared to other oats, they have higher fiber content and are great for diabetes, high blood pressure, and high cholesterol management.

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