25 Anti-Inflammatory Dinners in 25 Minutes (2024)

FAQs

What is the best anti-inflammatory dinner? ›

Nuts, Seeds and Healthy Fats: Natural peanut butter and other nut butters, nuts, olive oil, avocado and seeds—including chia and flaxseeds—are staples in this healthy eating plan. Fish: Fish, especially salmon, are some of the best anti-inflammatory foods to focus on due to their healthy omega-3 fatty acid content.

For individuals with gluten-related disorders, consuming gluten-free pasta made from alternative grains, such as rice, corn or quinoa, can help alleviate inflammatory symptoms.

Moreover, some human cohort studies, like one published in the International Journal of Molecular Sciences, have found that potatoes possess anti-inflammatory properties that lower CRP levels. Ready to add potatoes into your eating routine?

In particular, experts recommend avoiding these inflammatory foods: Red meat, such as steak and hamburgers. Processed meat, such as bologna, bacon, sausage and lunchmeat. Commercial baked goods such as snack cakes, pies, cookies and brownies.

Eating less processed food, alcohol, and red meat and consuming more plant-based foods may help manage inflammation in some instances. Anti-inflammatory diets are typically not specific regimens but rather eating styles. The Mediterranean diet and the DASH diet are examples of anti-inflammatory diets.

All dairy foods including milk, cheese, and yogurt, as well as dairy proteins, like whey and casein, were found in several systematic reviews to be anti-inflammatory or to have a neutral effect on inflammation. Learn more about dairy's role in fighting inflammation here.

In fact, pasture-raised chickens, pigs, lambs, and cows have higher levels of anti-inflammatory omega-3 fatty acids and lower levels of pro-inflammatory omega-6 fatty acids than corn-fed animals. Research even shows less disease among people who opt for meat from grass-fed animals over conventional.

Are salads good for inflammation? ›

Additionally, plenty of foods can give you a good boost of antioxidants to combat that inflammation. To tame your inflammation, try a variety of green leafy salads—they're a great way to include many different antioxidant-rich foods in your day.

Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.

Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.

The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.