You’ve probably noticed that most of my recipes are veggie-heavy and prioritize fresh, wholesome ingredients—except for my desserts. That’s because, after four autoimmune diagnoses, I’ve learned to nourish my body with simple, anti-inflammatory foods.
So, what exactly are anti-inflammatory foods? These are foods that have been well-studied for their ability to reduce inflammation in the body. Nutritionists and doctors agree that incorporating these foods into our diets is beneficial not only for reducing inflammation but also for a host of other health advantages.
In today’s post, I’ll share eight anti-inflammatory foods that I eat every week and give you a few recipe ideas. Remember, you can always find the full, printable recipes on my website. Let’s dive in!
Berries
Berries, like blueberries, strawberries, raspberries, and blackberries, are packed with antioxidants known as anthocyanins, which give them their vibrant colors. While all fruits are generally high in antioxidants, berries are exceptional because they contain numerous compounds that combat inflammation, cancer, and cardiovascular disease. Eating them regularly can even help your body respond better to future inflammation. A few of my favorite berry recipes include my blueberry smoothie, berry spinach salad, raspberry vinaigrette, strawberry banana smoothie, and acai bowl.
Leafy Greens
You probably know leafy greens like spinach, kale, Swiss chard, and dandelion greens are good for you, but here’s why: they’re loaded with antioxidants and are highly alkalizing. They’re also rich in folate, fiber, vitamins A, C, E, K, and various minerals. Leafy greens support cognitive health, keep the microbiome healthy, and reduce overall body inflammation. Some of my favorite recipes are my wild rice and arugula salad, shrimp asparagus avocado salad, garlic sautéed Swiss chard, post-workout green smoothie, and kale chips.
Salmon and Other Fatty Fish
Salmon, trout, sardines, anchovies, and mackerel are rich in omega-3 fatty acids, which the body cannot produce on its own. Omega-3s are vital for brain health and have proven beneficial for various autoimmune conditions, including lupus, rheumatoid arthritis, and multiple sclerosis. Studies show omega-3s are incredibly effective at reducing inflammation. My go-to salmon recipes include Dijon baked salmon, orange-glazed salmon, salmon patties, smoked salmon frittata, and salmon avocado salad.
Avocados
Avocados are packed with monounsaturated fat, the “good” fat that reduces cholesterol and joint inflammation. They also provide energy, support blood clotting, and aid in brain development. Plus, they’re great for preventing neurodegenerative diseases. Fun fact: avocados have more potassium than bananas! Some of my favorite avocado recipes are tuna-stuffed avocados, avocado egg salad, avocado dressing, carrot and zucchini pasta with avocado-cucumber sauce, and baked eggs in avocado.
Broccoli and Cruciferous Vegetables
Broccoli, cauliflower, bok choy, and Brussels sprouts are full of antioxidants, vitamins, and phytochemicals. Sulforaphane, found in broccoli, is particularly effective against cancer and helps detoxify environmental chemicals. Some of my favorite recipes include broccoli salad, steamed broccoli, chicken broccoli casserole, garlic-ginger bok choy, and cauliflower rice tabbouleh.
Garlic
Garlic is renowned for its medicinal properties, including cancer prevention and immune-boosting effects. It contains anti-inflammatory compounds like quercetin and sulfur compounds that help the immune system fight disease. If you have arthritis, garlic can help reduce inflammation and pain. I use garlic in countless recipes, but some of my favorites include zucchini pasta with lemon garlic shrimp, mashed cauliflower with garlic and herbs, garlic sautéed Swiss chard, sweet potato fries with garlic aioli, and poached chicken and vegetable soup.
Ginger
Ginger is celebrated for its healing properties, from reducing nausea to relieving pain. It contains gingerols, which help reduce inflammation and improve digestion. Studies have shown that ginger can move food through the intestines twice as fast, aiding with constipation and enhancing gut health. Since 75-80% of our immune system is in our gut, ginger is a powerful ally. My favorite ginger recipes are scallops with citrus-ginger sauce, carrot ginger soup, golden milk, cucumber melon gazpacho with ginger shrimp, and Asian cauliflower rice with ginger shrimp.
Chia Seeds
Once a dietary staple for the ancient Mayans, chia seeds are rich in fiber and antioxidants. They support gut health and help balance blood sugar levels. They also contain omega-3s, which help reduce inflammation. My favorite chia seed recipes include chia seed pudding, chia seed jam, seed crackers, peanut butter and jelly chia pudding, and coconut chia mango popsicles.
There are many more anti-inflammatory foods out there, but these eight are my staples. By mixing and matching these ingredients, I’m able to create a variety of meals. Can changing your diet improve your overall health? Absolutely! It’s never too late to adopt healthier habits and enhance your well-being.
