Anti-Inflammatory Recipes to Manage Pain
Your diet could have an impact on your pain.
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
- 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
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
- 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
- Coconut Chia Pudding via PopSugar
- 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!