13 Anti-Inflammatory Dinners You Can Make in 20-Minutes (2024)

FAQs

What is a good anti-inflammatory meal? ›

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

Wholegrain Pasta: A Healthier Alternative

Numerous studies confirm that these nutritional attributes make wholegrain pasta a healthier alternative to traditional refined pasta and contribute to its anti-inflammatory properties.

In fact, pasture-raised chickens, pigs, lambs, and cows have higher levels of anti-inflammatory omega-3 fatty acids and lower levels of pro-inflammatory omega-6 fatty acids than corn-fed animals. Research even shows less disease among people who opt for meat from grass-fed animals over conventional.

Resistant starches are also naturally occurring in rice, but in minimal amounts, according to the 2020 database. Even still, rice could benefit health and fight inflammation, especially if it's the colorful type.

In particular, experts recommend avoiding these inflammatory foods: Red meat, such as steak and hamburgers. Processed meat, such as bologna, bacon, sausage and lunchmeat. Commercial baked goods such as snack cakes, pies, cookies and brownies.

Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. You'll find the highest polyphenol levels in green and white teas.

Unfortunately, many foods considered part of the traditional western diet can cause inflammation. When following an anti-inflammatory diet, avoid eating: Foods high in saturated fats (including red meat, cheese and foods made with saturated fats and oils) Full-fat dairy (such as cheese and whole milk)

It actually provides a very potent anti-inflammatory food in combination.” Potatoes are a source of vitamin C and potassium, which has anti-inflammatory properties. Potatoes can be a source of “resistant starch” too.

The best sources of marine omega-3s are fatty fish, such as salmon, tuna, sardines and mackerel. Eating a 3- to 6-ounce serving of these fish two to four times a week is recommended for lowering inflammation and protecting the heart.

Rye bread is anti-inflammatory because it is high in fiber, which slows the absorption of sugar into the bloodstream. Millet is also nutrient rich and full of fiber (plus, it's naturally gluten-free). Both of these ingredients are commonly found in breads, especially multigrain and all-natural varieties.

Is Pineapple an anti-inflammatory? ›

Bromelain, the digestive enzyme in pineapple, has anti-inflammatory and pain-relieving properties. This helps when you have an infection, like sinusitis, or an injury, like a sprain or burn. It also offsets the joint pain of osteoarthritis. The vitamin C in pineapple juice also keeps inflammation levels low.

Antioxidants Aplenty

Purple-fleshed sweet potatoes are thought to contain super-high levels of antioxidant and anti-inflammatory agents. As these substances pass through your system, they balance out free radicals -- chemicals that harm your cells.

Whole Grains: Packed with fiber, whole grains like oatmeal, quinoa, wheat pasta, and whole-grain bread are included in the anti-inflammatory diet.

Season foods with anti-inflammatory herbs and spices like cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme. Make oily fish your primary protein. Consume alcohol, processed meat, and dairy rarely. Avoid processed foods and refined sugars.

Starting your day with an anti-inflammatory breakfast can help to reduce inflammation and manage the symptoms of rheumatoid arthritis. By incorporating foods like chia seeds, avocados, sweet potatoes, Greek yogurt, and veggies into your diet, you can improve overall health and reduce inflammation.