Anti-Inflammatory Diet Plan: 6 Best Recipes To Try

Inflammation is a huge cause that may host many health disorders and life-threatening health problems. Inflammation is often linked to the majority of physical health diseases that people suffer from. The anti-inflammatory diet 1would be a savior for folks suffering from inflammation.

Anti-inflammatory foods would promote a body free from inflammation (or bloating) as people following an anti-inflammatory diet routine would stay far away from the stressful inflammation (or bloating).

Are you looking for better clarity about an anti-inflammatory diet and some wonderful recipes for the same? Then, you have hit the perfect page to collect some good knowledge about anti-inflammatory diets.

What Is Anti-Inflammatory Diet Plan?

Inflammation is something that will destroy your physical and mental health in a short period if not treated properly at the very beginning.

Many folks feel medication would be the only treatment that you can trust for inflammation. It’s not true, and an anti-inflammatory diet is often used to treat inflammation rather than just medicines.

Before finding some amazing and effective anti-inflammatory diet foods, let’s learn about what inflammation means.

Inflammation: The Basics

Inflammation is a very common health problem seen in many people these days. Inflammation happens mainly when your body takes action to act as a shield against many infections and viruses.

Inflammation is also considered a healing (natural) system of your body. Sometimes, your immune system triggers activities in the body that will cause inflammation, but there may not be any injury or infection.

During the phase of inflammation, you have to be careful about what kind of food you are having, as chronic inflammation could be triggered with incorrect food on your plate. You can, no doubt, reduce inflammation by adding fruits and vegetables that support anti-inflammatory properties.

Anti-Inflammatory Diet Plan

This is mainly a dietary plan that consists of different ingredients for reducing or helping inflammation. These foods are capable of controlling and healing the problem of swelling (inflammation). It would help if you were very specific about nutrition. You will have to add to your anti-inflammatory diet plan.

Many foods may not have all the anti-inflammatory properties, and some foods may trigger an allergic reaction in your body. So, to stay on the safe side, you can consult or talk to an expert for some better suggestions about anti-inflammatory diet plans.

Let’s learn about some foods that will bring inflammation issues to your body. These include:

  • Carbohydrates (Refined)- Pastries and pieces of bread (white).
  • Fried foods- French fries and other fried foods.
  • Soda- Soda-rich beverages (sweetened beverages).
  • Meat- Red Meat, burgers, steaks, hot dogs, sausages, and other red meat-containing foods.

You can eat foods that are blessed with anti-inflammatory benefits. The foods that will help you overcome the inflammation issues. The anti-inflammatory diet plan is one of the best meal plans for grappling with inflammation.

Let’s learn more about anti-inflammatory diet meal plans.

What Can Be Included In An Anti Inflammatory Diet Plan? 

To plan an anti-inflammatory diet plan, you have to make a bouquet of omega-3 fatty acids, omega-6 fatty acids, prebiotics, and lots of fiber. In simple words, an anti-inflammatory diet plan consists of a bunch of vegetables, fruits (whole), grains (whole), fatty fish and legumes.

Many folks are becoming die-hard fans of this anti-inflammatory diet, which may be due to the result it would offer to your body.

Before trying out this diet, be aware of your body type and how you may react to the changes after trying out your diet.

An anti-inflammatory diet would be a great therapy or healing process for people suffering from unpleasant symptoms of chronic inflammation 2(or normal inflammation).

Anti-Inflammatory Diet Plan Recipes

In this article, we will be covering breakfast meals, lunch meals, and dinner meals. Here are some amazing recipes for the anti-inflammatory breakfast meal plan. These include:

1. Oat Porridge With Blueberries

Ingredients- Oats (1 cup), water (3 cups), salt (a pinch), almonds, hemp seeds, pepitas, kefir (unsweetened), maple syrup, sugar (coconut), and stevia.


  • Start by adding some oats to a saucepan. Turn the heat to medium-high to give a proper roast to the oats. The roasting process would take around 3-4 minutes maximum.
  • Then add some water to the oats and let it boil (bring to a boil). It will take 3-4 minutes or less.
  • Let the oats cook for about 20-25 minutes till you get the tenderness of the oats.
  • After that, choose your berries, nuts, and seeds to sprinkle over the oats mixture. Don’t skip adding kefir and stevia drops (any other sweetener as you wish).
  • You can also use any other substitute for milk according to your preference. You can take both dairy-free and dairy products if it does not bother you.

2. Buckwheat And Chia Seed Porridge

Ingredients- Buckwheat (1 cup), oats (half cup), chia seeds (2 tbsp), milk (2 cups), water (2 cups), pear, apple, ginger, cinnamon, cardamom, nutmeg, butter(nut butter), vanilla extract (2 tbsp), honey (2 tbsp).


  • Start with putting the buckwheat in a small or medium-sized bowl and pour some cold water on it.
  • Take another medium-sized bowl and put some milk in it, then add chia seeds and soak in the milk overnight. You have to leave the mixtures in the bowl and let them soak throughout the whole night.
  • Then take out (drain) the buckwheat in another bowl after rinsing well. Then take a pan and put the chia seeds (with milk) in that pan (don’t skip turning the flame on).
  • Then put all the other ingredients in the pan. You have to put apple, pear, vanilla extract, water, butter, and one cup of milk (the remaining milk).
  • Then cook the mixture entirely for 25-30 minutes. Make sure the flame is low and not high or medium for a perfect cook. You will see the mixture becoming creamy and sticky. That’s the sign to turn the flame off.
  • Then take a bowl and serve with your favorite sprinkler (or toppings).

Enjoy your outstanding meal with the amazing benefits of omega 3 (in chia seeds) for extremely effective anti-inflammatory effects inside your body.

3. Scrambled Eggs With Turmeric

Ingredients- Eggs (2), olive oil (2 tbsp), turmeric (1 tsp), sea salt (As per taste).


  • Take a pan and put the flame on medium heat. Then put some olive oil into the pan and let it in for 2-4 minutes. After that, put two whole eggs in the pan.
  • Then saute the eggs with olive oil and add some turmeric as sea salt to it. You can also add spinach leaves to it for better taste and nutrient benefits.
  • Try to use olive oil only, as it would fight inflammation and keep you free from other repercussions. Then pour the scrambled egg on the plate and enjoy your delicious anti-inflammatory breakfast meal plan.

For better taste, you can always add more ingredients like sesame seeds, pepper, and other seeds.


Here are some astounding lunch meal ideas for an anti-inflammatory meal plan. These are:

4. Hummus, Sauerkraut (Grilled), And Avocado Sandwich

Ingredients- Pumpernickel bread (8 slices), regular butter (or vegan butter), Hummus (1 cup), Sauerkraut (1 cup), and Avocado (1 whole).

anti-inflammatory diet
Photo by Lisa/


  • The first step starts with preheating the oven to 230 degrees C. Spread some butter on each side of the four slices of bread. Then place them in the oven on the baking sheet.
  • Take hummus (half of the whole) and spread evenly on the slices placed on the baking sheet.
  • Then add sauerkraut over the added hummus on the bread slices. Add some slices of avocado to the sauerkraut distributed over the bread slices.
  • Then take the other four slices of bread (the remaining ones) and put them over the avocado slices. Don’t skip adding some hummus spread to the remaining slices of bread for a better taste.
  • Now, put the sandwich in the oven and bake for 5-6 minutes. After 5-6 minutes, just turn the other part of the sandwich and bake again for another 5 minutes. You will notice a golden brown color appears on your sandwiches. Also, it would turn crispy.

You can also use a skillet or any grilled pan for preparing these Anti-inflammatory diet lunch meal plans.

5. Spinach And Feta Frittata

Ingredients- Eggs (4), olive oil (1 tsp), garlic (1 tsp), spinach (baby spinach, 250 grams), onion, Crumbled feta cheese (half cup), Pepper (as per taste), and Salt (According to taste).


  • Take a pan (frying pan) and add some olive oil to it. Let it heat for a few seconds and put the flame to medium-high heat. Then add some garlic to the pan.
  • Take a small bowl and whisk the eggs in the bowl. Add the spinach and onion to the pan and cook for 2-3 minutes.
  • After that, add the eggs to the bowl and cook it with all the ingredients for some minutes. Meanwhile, add pepper and salt to the mixture along with feta cheese. Cook the cheese for some minutes so that it will catch a good golden brown color.

After this, your food will be ready to enjoy. Serve hot and enjoy your delicious anti-inflammatory meal to fight inflammation.


Now, it’s time for the last meal of the day. Let’s learn a beautiful dinner recipe for preventing the chaos of inflammation. Here we go:

6. Salmons With Greens And Cauliflower Rice

Ingredients- Salmon fillets (2), 10 Brussels sprouts, kale (1 bunch), Cauliflower (half head), Olive oil (or coconut oil), curry powder (1 tsp), and Himalayan salt.

Ingredients for the marinade- Tamari sauce (one-fourth), Dijon mustard (1 tsp), sesame oil (1 tsp), honey (or maple syrup), and sesame seeds.


  • Start with preheating the oven. Take your baking tray and put some Brussels sprouts in the tray.
  • Coat the baking tray with oil and put some salt (for seasoning). Start roasting the Brussels sprouts by placing the tray in the oven for 15-20 minutes.
  • In the meantime, start making the marinating mixture by adding all the ingredients together in a bowl. After adding all the ingredients together, you have to whisk the mixture till you find the combination is entirely mixed or combined properly.
  • Then take the tray out from the oven, and remove the Brussels sprout from the tray. Now, you have to put the salmon in the tray and turn on the oven for 15 minutes for baking the salmon. You can adjust the timing of the oven according to your convenience.
  • Take another pan and heat it to medium-high flame. After that, add some oil to it and add kale for people cooking. After a proper saute of kale, take it out of the pan and serve on a plate.
  • Take salmons and sprouts (Brussels) in a bowl and add some kale and cauliflower rice to it.

Enjoy your whole full anti-inflammatory meal for a good mood and health.

All these recipes are completely safe and healthy for your body. People with inflammation (or chronic inflammation) and normal stomach issues can also make these recipes for them.

It’s always preferable to run to your doctor (nutritionist) for better affirmative clarity about the benefits of an anti-inflammatory diet as some people’s bodies may not make the changes in eating habits instantly. So, to be on the safer side, you have to be careful about selecting the ingredients, keeping in mind the requirements of your body.

Anti-Inflammatory Diet

An anti-inflammatory diet meal plan would be a big savior for folks with chronic inflammation. These recipes are effective in improving your body’s fitness level. Not only for physical health, but these recipes would be a big help for your mental issues that inflammation may bring in.

Non-processed foods and a Mediterranean diet could be a great combination for adding the benefits of fruits and vegetables to your body. An anti-inflammatory diet may help fight chronic disease and many other health problems.

It would be highly effective for heart diseases, diabetes, blood pressure, and inflammation. You can build up your health by warding off these inflammation issues. Go ahead and try out these amazing anti-inflammatory diet meal recipes for good health.

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Q. Are eggs inflammatory?

  • On the contrary, eggs have been shown to contain compounds that may have anti-inflammatory properties. For this reason, eating two eggs per week as a part of a well-balanced diet is recommended for most adults, including those with arthritis 

Q. Are apples anti-inflammatory?

  • Apples are widely consumed and are the second-largest contributor to antioxidant consumption in the Western diet. Apples are rich in polyphenols that not only reduce inflammation but also help with blood pressure and keep blood vessels flexible. Apples also contain quercetin and procyanidins

Q. What vegetables are anti-inflammatory?

  • Green leafy vegetables like spinach, kale, and collards.

  • Nuts like almonds and walnuts.

  • Fatty fish like salmon, mackerel, tuna, and sardines.

  • Fruits such as strawberries, blueberries, cherries, and oranges.


Infographic that explains 5 Lesser-Known Facts About Inflammation
Icy Health

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Name – Suvangi Chanda
Qualification – MBBS Student
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  1. Ricker, Mari Anoushka, and William Christian Haas. “Anti‐inflammatory diet in clinical practice: a review.” Nutrition in Clinical Practice 32.3 (2017): 318-325. ↩︎
  2. Pahwa, Roma, Amandeep Goyal, and Ishwarlal Jialal. “Chronic inflammation.” (2018). ↩︎

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