We’ve covered a variety of inflammatory foods that can cause you pain.

Luckily, there are lots of really good, really delicious foods you can incorporate into your diet to significantly reduce inflammation – and make yourself more comfortable.

As covered before, these foods and ingredients are inflammatory and should be avoided if possible:

• Sugar
• Dairy/casein
• Trans fats, processed vegetable oils, damaged fats (found in deep-fried foods and processed foods)
• Refined carbohydrates/grains
• Factory-farmed meat and poultry
• Alcohol

You’re probably asking, how can I avoid this stuff when it’s in everything? The easiest way is to make your own food when you can – and to make cooking something you enjoy rather than lament.

Below, some of our favorite anti-inflammatory foods – and recipes to help you incorporate them into your diet!

Anti-inflammatory foods

• Cooked vegetables, especially leafy greens (sometimes, raw cruciferous vegetables can actually cause bloating/gas and indigestion)
• Beta-carotene-rich squash and tubers like pumpkin, sweet potato, carrots
• Healthy fats like extra virgin olive oil, coconut oil, avocado
• Fat-rich nuts and seeds like hemp seeds, flax seeds, macadamia nuts, cashews
• Fermented foods like sauerkraut, kombucha tea, kefir, and homemade yogurt
• Spices and herbs like cayenne, turmeric, ginger
• Garlic, onion
• Green tea
• Fish high in omega-3s: salmon, sardines, herring, black cod
• Lean protein
• Dark chocolate (70% cacao or higher)
• High fiber berries and fruits like apples, blueberries, strawberries
• Citrus (lemons, limes, oranges)

Anti-inflammatory cooking methods

Keep the water in and the damaged fats out!

Sauté, bake, broil, boil, poach, or steam your meats and veggies.

Anti-inflammatory recipes to reduce chronic pain and improve the immune system

Slimming smoothies, juices, and drinks

• Anti-Inflammatory Smoothie via the Roasted Root
• Green Warrior Protein Smoothie via Oh She Glows
• Anti-Inflammatory Cucumber Smoothie via MindBodyGreen
• Turmeric Juice Cooler via Food Babe
• Immune-Boosting and Anti-Inflammatory Juice via A Tasty Love Store
• Anti-Inflammatory Turmeric Tea via Autoimmune Paleo
• Catalyst Coffee (Unicorn Fuel) via Paleo Chef

Bloat-busting soups and stews

• Perpetual Soup or Bone Broth the Easy Way via Nourished Kitchen
• Carrot Ginger Soup via Splendid Table
• Quick-and-Easy Pumpkin Soup via Healthline

Powerhouse salads and dressings

• Not Your Mama’s Niçoise via Steak and Sass
• Guacamole Salad via Ina Garten
• Roasted Carrot and Red Quinoa Salad via Food&Wine
• Ultra Creamy Hemp Salad Dressing via Oh She Glows
• Brain Power Salad (spinach salad with salmon, avocado, and blueberries) via Gimme Some Oven

Omega-3-Rich Fish Dishes

• Mediterranean Herb-Crusted Salmon via Refinery29
• Grilled Fresh Sardines via My Recipes
• Hemp Crusted Salmon with Chinese Broccoli, Lotus, Peas and Yuzu Ponzu via Dr. Weil

Inflammation-Fighting Veggies

• Sweet Sweet Potato Falafels via My New Roots
• Gulai Sayur (Indonesian-Style Collard Greens Curry) via Saveur
• Caramelized Shallots via A Calculated Whisk
• Vegetarian Stuffed Peppers via Taste of Home
• Crispy and Creamy Avocado Fries via Mark’s Daily Apple

Anti-Bloat Breakfast Recipes

• Faux-tmeal (Paleo “Oatmeal”) via Cupcakes OMG
• Almond and Pumpkin Breakfast Porridge via Choosing Raw
• Coconut Chia Pudding via PopSugar
• Anti-Inflammatory Cacao Granola via The Low Histamine Chef
• Prosciutto-Wrapped Mini Frittata Muffins via NomNomPaleo

Healing Desserts and Snacks

• Pumpkin No Bake Energy Bites via Gimme Some Oven
• Healthy! Chocolate Chip Oatmeal  Cookies via Refinery29
• Unbelievable Healthy Almond Butter Banana “Fudge” via Beyond the Peel
• Avocado Chocolate Mousse via As Easy As Apple Pie
• Superfood Snack Bites via Body Unburdened

Of course, cooking your heart out in the kitchen will get you a long way – but remember that enough high-quality sleep, regular exercise, and good circulation are also crucial to fighting inflammation. Treat your body well, and it will reward you!