- Nightshades (tomatoes, eggplant, peppers, and potatoes): these foods may trigger inflammatory flare-ups in some people
- Gluten (found in wheat-containing products): gluten may cause an inflammatory response in those with gluten sensitivity. A gluten-free diet is very restrictive and is not for everyone; consult with your health care provider if you think you may have a gluten intolerance.
- Carbohydrates: a high-carb diet may promote inflammation in some people. But some high-carb foods, high in fiber, such as sweet potatoes and whole grains, are high in antioxidants and thought to be a healthy part of the anti-inflammatory diet.
5-day anti-inflammatory diet (with recipes)
Breakfast Meals
- Oats and berries (steel-cut oats are highest in fiber)
- Chia and matcha tea smoothie
- Buckwheat pancakes with berries (buckwheat is a good source of anti-inflammatory polyphenols called quercetin and rutin, which have anti-inflammatory properties that may help with rheumatoid arthritis.
- Plain Greek yogurt with mixed fresh berries, ground flax seeds, and nuts
- Scrambled eggs with turmeric (egg yolks contain vitamin D, which has been shown in studies to impact the immune system, possibly lowering inflammation).
Breakfast Recipes
Oats and berries
Author: Willow at Will Cook for Friends
Oats and berries provide very high amounts of antioxidants, prebiotics, and fiber, which can help lower inflammation.
INGREDIENTS
- 1 cup steel-cut oats
- 3 cups water
- A pinch of salt
- For topping, use fresh berries, sliced almonds, walnuts, hemp seeds., pumpkin seeds or other seeds and nuts.
- Unsweetened kefir
- 100% natural maple syrup, coconut sugar, or stevia to sweeten to taste
INSTRUCTIONS
Place the oats in a small saucepan and toast the oats over medium-high heat; stir the oats every couple of minutes. Stir in the water and boil the mixture. Allow the oats to simmer for about 25 minutes. They will thicken as they cool (you can add more water or milk if you like them more porridge-like). Serve the oats with toppings (berries, nuts, and seeds, and a splash of kefir as well as natural sweeteners to taste).
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Matcha Chia Smoothie
Author: Lacy Baier at A Sweet Pea Chef
A primary component of green tea is epigallocatechin-3-gallate (EGCG) which has been shown in studies to have anti-inflammatory effects.
INGREDIENTS
- 1 cup unsweetened almond, coconut, oat, or other types of healthy milk
- 1 frozen banana
- 2 pitted dates
- 1 tsp matcha tea powder
- 2 tsp chia seeds
- 1/2 cup fresh spinach
Add all ingredients to a blender and blend until smooth.
Lunch Meals
- Turmeric Chickpea and Kale Bowls
- Healthy Tuna Salad
- Grilled Chicken and Caesar Salad Wrap
- 5 Ingredient Thai Pumpkin Soup
- Italian Style Brown Rice Stuffed Red Peppers
Lunch Recipe
Turmeric Chickpea and Kale Buddha Bowls (total of 5 bowls)
Author: Tracy at The Kitchen Girl
Buddha bowls are simply a combination of various healthy ingredients, comprised as different nutrient-dense components, chopped in a bowl, and eaten as a meal.
INGREDIENTS
- Kale, spinach, or other greens
- Roasted Beets
- Roasted sweet potato
- Quinoa, brown rice or wild rice
- Turmeric Chickpeas (recipe below)
- Blood orange (or any other type of orange)
- Pomegranate seeds or fresh berries (such as blueberries)
- Avocado slices
- Sprouts or microgreens
- Walnuts (or other nuts)
- Lemon tahini dressing or sauce (or any other type of preferred dressing)
HOW TO MAKE A BUDDHA BOWL
You can use any combination of fresh whole fruits and vegetables along with whole grains; to assemble the buddha bowl:
- Prep the produce (rinse and chop)
- Steam, roast, or saute the vegetables
- Cook the beans and grains
- Make a sauce (or use your favorite dressing)
- Assemble your bowl and dig in!
For the Chickpeas: