For people who struggle with chronic inflammation, making key dietary choices can make a real difference.
The anti-inflammatory diet can help relieve joint pain and reduce inflammation.
According to the Arthritis Foundation, certain foods can help tackle inflammation, strengthen bones, and boost the immune system.
Following a specific anti-inflammatory meal plan can help people make tasty, nutritious food while helping to keep their inflammation under control.
The anti-inflammatory diet contains plenty of prebiotics, fiber, antioxidants, and omega-3s. This means a diet rich in vegetables, whole fruit, whole grains, legumes, and fatty fish.
Read on for 26 anti-inflammatory recipes to try for breakfast, lunch, dinner, and snacks.
Start off the day with the following nutritious anti-inflammatory recipes:
1. Oat porridge with berries
Oats with berries delivers high doses of prebiotics, antioxidants, and fiber.
Oats are high in a type of fiber called beta-glucans. Beta-glucans are an important prebiotic for the gut bacteria Bifidobacterium, which may help reduce diabetes-related inflammation and obesity.
Prebiotics help the healthy gut bacteria to flourish, which can help reduce inflammation.
Berries are high in antioxidants, and blueberries are especially high in anti-inflammatory polyphenols called anthocyanins.
Dietary tip: Traditional rolled and steel cut oats are higher in fiber than quick oats.
2. Buckwheat and chia seed porridge
Buckwheat groats are gluten-free and a great substitute for oats for people who are sensitive to gluten.
Adding chia seeds will boost the healthful omega-3 content of this breakfast choice.
Omega-3s help reduce inflammation in the body, and research shows that they can improve joint tenderness and stiffness in people with RA.
Chia seeds are also high in fiber and protein, which will keep people feeling full for longer.
For lunch, try these nutritious recipes:
Grilled sauerkraut, hummus, and avocado sandwich
Choose this healthful vegetarian version of the Reuben for an anti-inflammatory boost.
Sauerkraut contains probiotics that are essential for a person's gut bacteria. Probiotics may have an impact on arthritis-related inflammation by improving inflammation in the intestinal tract.
This grilled sandwich contains all the benefits of sauerkraut but contains less salt and calories than the Reuben. Adding hummus and avocado to replace the meat, provides protein and a smooth, creamy texture.
Try the following recipes for a healthful and filling dinner:
Salmon with zucchini pasta and pesto
Zucchini pasta is a great gluten-free alternative to pasta.
This recipe is light yet filling and includes plenty of omega-3 rich ingredients, including salmon and avocado. People can replace the salmon with another fatty fish, such as tuna or mackerel, to get the same omega-3 benefits.
Cooking tip: Make zucchini noodles using a potato peeler. Peel the full length, rotating the zucchini, to get even, linguine-like noodles.
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