Anti-Inflammatory Recipes to Manage Pain

October 28, 2014 4:51 pm

Fruits and vegetables

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

Bloat-busting soups and stews

Powerhouse salads and dressings

Omega-3-Rich Fish Dishes

Inflammation-Fighting Veggies

Anti-Bloat Breakfast Recipes

Healing Desserts and Snacks

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!