Are you ready to take control of your health, reduce inflammation, and take your energy to the next level? It’s time to explore the amazing benefits of the anti-inflammatory diet! This incredible way of eating can reduce inflammation in the body, and according to experts at Harvard, it can help prevent chronic diseases, improve gut health, and supercharge your overall immune system.
Adopting this way of eating can be intimidating because it requires a significant change in dietary habits. Despite these challenges, the benefits of an anti-inflammatory diet are numerous and by incorporating anti-inflammatory foods into your meals while eliminating those that trigger inflammation, you'll be amazed at how much better you can feel. With the help of our comprehensive guide and a curated set of low-inflammation recipes, you’ll be empowered to start an exciting journey toward a healthier, happier you!
Do you find yourself too busy to plan your meals and make it to the grocery store? Don't let a hectic schedule get in the way of your healthy lifestyle. Our expert chefs at Hungryroot have crafted a wide variety of whole recipes and groceries that cater to your specific dietary needs, all delivered to your doorstep. Take our personalized quiz here and get the best recommendations just for you.
Demystifying the Anti-inflammatory Diet: What You Need to Know
A low-inflammation diet is popular with many looking to reduce inflammation, increase energy, and focus on eating whole foods. Inflammation is a response when your body recognizes anything that it deems foreign; this can be a chemical, bacteria, or even pollen. Although most folks will experience some bout of inflammation in their life, sometimes it can persist day to day even when you’re not threatened by a foreign invader. One of the most powerful ways to fight chronic inflammation is through healthy foods, instead of the pharmacy. According to Harvard, many experimental studies have shown that food can provide anti-inflammatory effects.
Not addressing chronic inflammation can lead to major diseases such as diabetes, heart disease, rheumatoid arthritis, depression, and Alzheimer's which have been linked to chronic inflammation, according to Harvard Medical School.
Adopting an anti-inflammatory diet is an effective way to address low and chronic inflammation. This style of eating is centered around consuming whole fruits, fresh veggies, and foods containing healthy fats, lean protein, and whole grains. A low inflammation diet is not a specific routine, it’s rather a way of eating that can be incorporated into specific diets like the Mediterranean diet and DASH diets. By encouraging consumption of foods rich in antioxidants, the low-inflammation diet can help remove free radicals that accumulate in our bodies. Free radicals are produced as a result of natural bodily processes and oxidative stress and can also be caused by external factors like stress and smoking. When free radicals build up, they can damage cells and increase the risk of inflammation which can contribute to a variety of diseases. By prioritizing anti-inflammatory foods high in antioxidants, you can combat the negative side effects of free radicals and promote your overall health!
Anti-Inflammatory Diet: Essential Foods & Kitchen Staples
To successfully follow the anti-inflammatory diet, it’s important to prioritize whole, fresh foods that are nutrient-dense, packed with antioxidants, and infused with healthy fats like Omega-3 and Omega-6 fats. Here are some whole ingredients and pantry staples we recommend you add to your grocery list:
- Healthy fats are an essential part of the low inflammation diet. Sources like nuts, oils, and seeds are great options. Olive oil and coconut oil are filled with healthy monounsaturated and saturated fats and have been shown to improve heart health. Additionally, including omega fats from fatty fish such as salmon and tuna is highly recommended as they have numerous beneficial impacts on your health.
- Fresh fruits are a delicious way to increase your intake of antioxidants and other important nutrients. Citrus fruits, like oranges and grapefruits, are packed with Vitamin C, a powerful antioxidant that helps support a healthy immune system.
- Wholesome, nutrient-dense leafy greens and cruciferous vegetables can boost your overall nutritional profile and help fight free radicals. Vegetables like broccoli, cauliflower, kale, and spinach are all excellent options packed with fiber for optimal health. You can also consider substituting processed grains like white rice with healthier options like broccoli or cauliflower rice.
- Legumes and beans are a great way to increase your fiber and protein intake while keeping you in line with a low-inflammation diet.
- Spices like ginger and turmeric are high in antioxidants and can be a great supplement to flavor your meals. According to the Arthritis Foundation, turmeric has been show to have anti-inflammatory properties.
Anti-Inflammatory Diet: Foods to Avoid
While following an anti-inflammatory diet, it’s important to limit your intake of processed and artificial foods. Some key foods and ingredients to avoid include:
- Foods with added artificial flavors, sugars, and high levels of salt
- Processed grains and carbs such as white bread, pasta, and many baked goods and pastries
- Processed snacks like chips, crackers, and pretzels
- Avoid dairy products and instead opt for plant-based alternatives like coconut milk, almond and oat milk.
- Fried foods like french fries, pickles, etc
- Red meat like burgers, steak and processed meats like hot dogs and sausage
- Soda and other sugar-sweetened beverages
By limiting your intake of these types of foods, you can help reduce inflammation in your body. Instead, focus on whole, nutrient-dense foods which will provide a wide range of essential nutrients to support optimal health.
Our Favorite Anti-Inflammatory Diet Recipes
Following an anti-inflammatory diet doesn’t have to be hard, which is why we have curated a list of amazing anti-inflammatory diet recipes that are not only packed with nutrients but also easy to make and taste great. Whether you're looking for breakfast, lunch, dinner, or snacks, we've got you covered.
These recipes feature ingredients that are known for their anti-inflammatory properties, such as leafy greens, colorful fruits and vegetables, healthy fats, and lean proteins. So, get ready to indulge in these tasty dishes while taking care of your body at the same time!
Yuzu Baked Salmon + Broccoli: This low-inflammation meal is an exciting twist on your traditional salmon dishes, packing a powerful yet flavorful punch! Delicious and nutritious, this recipe combines juicy, baked salmon fillets with vibrant, fiber-packed broccoli florets all coated in a zesty, yuzu sauce. Top off with a tinge of lemon juice for an extra kick. Fight inflammation with this easy lunch or dinner filled with healthy omega-3 and omega-6 fatty acids that’ll keep you full and satisfied.
Korean BBQ Chicken + Zucchini Bowl: This recipe is a fantastic option for those looking to add some Asian-inspired flavor to their low-inflammation diet. Loaded with tender chicken breast marinated in a savory Korean BBQ sauce paired with fresh zucchini over a bed of fluffy brown rice and quinoa. With a blend of protein, vegetables, and whole grains, this recipe is a well-balanced meal to add to your lunch or dinner routine.
Artichoke Umami Roasted Beet Salad: A refreshing, colorful salad, this meal is a great option for those looking to increase their vegetable intake. This salad combines roasted, beets rich in fiber and antioxidants, with artichokes and spinach, both of which are known for their anti-inflammatory properties. This salad is then topped with a creamy miso dressing, adding a zesty flavor with healthy fats to the meal.
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Roasted Salmon Sweet Potato on Brussel Sprouts: Stack up on healthy, omega fats and antioxidants which this hearty, flavorful dish. Featuring wild-caught salmon paired with roasted, creamy sweet potatoes and crispy brussel sprouts for an enjoyable burst of texture. Packed with protein and high in fiber, this quick and simple dish will keep you full all day long!
Carb-Conscious Chicken Peppers Sandwich: This recipe is a great alternative for those watching their carb intake, but still want to enjoy a delicious, anti-inflammatory meal. This sandwich combines juicy, grilled chicken and sauteed peppers all sandwiched between two slices of low-carb, cauliflower sandwich thins. A simple, yet classic meal for those looking for a simple, quick, and tasty low-carb meal.
Fajita Chicken Avo Stuffed Sweet Potato: Perfect for a light lunch or dinner, this fajita chicken stuffed potato is delicious and loaded with healthy fats and fiber. The potato is stuffed with tender, fajita-seasoned chicken, sauteed bell peppers, and onions, topped with fresh slices of avocado and tangy salsa. High in protein, fiber, and potassium, this low-inflammation dish will keep you coming back for seconds.
Extra Spinach Artichoke Stuffed Mushrooms: A nutritious, light meal or appetizer, this recipe packs the punch with juicy, portobello mushrooms stuffed with a mixture of spinach, artichoke, and a creamy plant-based artichoke dip. Baked to perfection, this recipe is both gluten-free for those facing celiac disease and vegan diet friendly for those focused on incorporating more veggies into their diet.
Tangy Tofu Bowl + Rainbow Veggies: A plant-based meal packed with nutrients from colorful veggies and zest from seasoned tofu. This recipe includes sauteed savory spiced tofu bites mixed in with a sesame ginger sauce and a rainbow medley of kale, carrots, and purple cabbage all laid on top of a hearty, brown rice quinoa blend. The rainbow veggies add a bust of color and nutrition, while the sesame ginger dressing gives it a unique tangy, savory flavor that ties everything together. Sprinkle some sesame seeds for an extra crunch.
Super Sesame Ginger Chicken Stir Fry: An Asian-inspired, low-inflammation meal that’s packed with veggies, whole grains, and grilled chicken breast. The star of this dish is the marinated chicken which is cooked with a flavorful, sesame ginger sauce. Serve it over a fluffy lentil quinoa rice blend for a delicious and filling meal.
Wild-Caught Shrimp Asparagus with Cauli Mash: Wild-caught shrimp is paired with fresh asparagus and a creamy cauliflower mash, making it a creamy and filling combination. The cauliflower mash is a great low-carb, fiber-packed, and anti-inflammatory alternative to traditional mashed potatoes. Serve with sauteed asparagus for a nutrient-packed meal sure to keep your cravings at bay!
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Spicy Chicken n’ Broccoli Bowl: Loaded with lean protein from seasoned chicken and broccoli, this dish is perfect for those looking for a balanced meal. Lay the protein and veggies on top of a light bed of lentils, quinoa, and brown rice mix. The spice from the green chile sauce really kicks the dish up a notch adding flavor and zest making for a refreshing meal.
Chickpea Avocado Sriracha Chopped Salad: This salad consists of a base of fresh, organic greens including crunchy carrots and cabbage. Topped off with fresh avocado slices and protein-packed garbanzo beans, this salad’s star is the sriracha dressing that gives it a spicy kick. Packed with anti-inflammatory ingredients like leafy greens, avocado, and chickpeas, this salad bowl is a great addition to a light lunch and dinner.
Lemongrass Tofu Broccoli Stir Fry: A quick, veggie-packed dish that's perfect for a plant-based anti-inflammatory diet. The stir-fry features protein-rich tofu, nutrient-packed broccoli, and flavorful lemongrass seasoning that adds a tangy kick to the dish. This dish is quick and easy to prepare and can be served as a main meal or a side dish.
An anti-inflammatory diet can provide numerous health benefits and is easy to incorporate into your daily routine with the right recipes. By incorporating a variety of whole foods, such as vegetables, fruits, whole grains, and lean proteins, you can reduce inflammation in your body and improve overall health. And the good news is that following an anti-inflammatory diet doesn’t have to be boring or bland! With the right recipes, like the ones we just featured, you can enjoy delicious meals that are packed with antioxidants!
At Hungryroot, we're on a mission to help you thrive living a low-inflammation lifestyle! From fresh, nutrient-rich produce to premium, lean proteins, we’ve got everything to reduce inflammation while keeping your taste buds happy and fridge full! The best part is that you're in full control. With Hungryroot, you can take our suggestions or choose exactly what you want. Take our personalized quiz to get healthy groceries and simple recipes just for you (and your taste buds)!
