There is no single diet with foods to fight inflammation, but there are several compounds in specific foods that can help alleviate symptoms! Below are some nutrients and herbs that help with inflammation, as well as anti-inflammatory recipes. While these are definitely not the only foods which help fight inflammation, they are all fairly easy to find and are common, making them more feasible for anybody.

Anti-Inflammatory Foods and Recipes

Curcumin

Curcumin, a polyphenol, is most commonly found in turmeric. It has received a lot of attention due to its many health benefits! It not only has anti-inflammatory and anti-arthritis properties, but curcumin also helps with IBS, pancreatitis, some forms of cancer, and general muscle soreness. An important thing to note is that, on its own, curcumin has poor bioavailability – but this can easily be improved by consuming it with piperine, a compound in black pepper.

Sources of Curcumin

• Turmeric: best known natural source
• Curry Powder
• Mango
• Ginger
• Mustard

Anti-Inflammatory Recipes: Curcumin

• 5 Ingredient Curry Chicken
• Lentil Curry
• Tofu Scramble

Ginger

Ginger contains very potent anti-inflammatory compounds called gingerols, another type of polyphenol. Gingerols can be converted to shogaols and parasols through heat and hydrogenation. In addition to being anti-inflammatory, ginger has also been shown to have, amongst many other benefits, antioxidant, antimicrobial, anticancer, and neuroprotective properties. As an added bonus, many store-bought teas also contain this compound!

Sources of Ginger

• Fresh ginger root
• Ground ginger
• Jarred minced ginger
• Ginger chews, crystallized ginger, candied ginger
• Ginger tea

Anti-Inflammatory Recipes: Ginger

• Egg Roll in a Bowl
• Ginger Sesame Tofu with Zoodles
• Pineapple Ginger Shrub Mocktail
• Grain-Free Ginger Cookies
• Sweet and Spicy Chicken

Omega-3 Fats

Omega-3 polyunsaturated fats, or just omega-3’s, have been shown to reduce inflammation and treat or prevent chronic diseases such as arthritis, heart disease, and cancer. Omega-3’s can be found naturally in foods, but there are also some foods that are fortified with omega-3’s. Most people think immediately of fish or fish oil when they want to incorporate omega-3’s, but that’s just one of the many options! Since this compound is found in so many foods, it should be relatively easy to incorporate into your diet.Omega-3 Fats

Sources of Omega-3:

• Flaxseed
• Chia seeds
• Fish (fatty fish = salmon, tuna, trout, mackerel, sardines, anchovies)
• Fish oil
• Walnuts
• Oils: cod oil, canola oil, flaxseed oil, mustard oil, soybean oil, and walnut oil
• May be fortified: eggs, margarine, milk, juice, soy milk, and yogurt

Anti-Inflammatory Recipes: Omega-3 Fats

• Blueberry Cacao Fertility Smoothie
• Salmon with Walnut Pesto
• Sweet Chili and Sweet Potato Salmon Cakes
• Sardines and Roasted Tomatoes on Toast
• Garlicky Pasta with Broccoli and Anchovies
• Crispy Rainbow Trout
• Watermelon Feta Salad