Food Recipe Collections & Favorites 20 of Real Simple's Favorite Anti-Inflammatory Recipes That'll Make You Feel Better Than Ever Tasty meals—with healing properties to boot! Try them out and see why we love them. By Betty Gold Betty Gold Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines and Samantha Leffler Samantha Leffler Samantha is the senior food editor at RealSimple and previously launched the US Weekly food vertical, where she wrote about the intersection of food and pop culture. Real Simple's Editorial Guidelines Updated on January 17, 2024 Medically reviewed by Jessica Levinson, MS, RDN, CDN Medically reviewed by Jessica Levinson, MS, RDN, CDN Jessica Levinson, MS, RDN, CDN is a nationally recognized nutrition expert with over 16 years of experience in culinary nutrition and communications. Learn More Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Trending Videos Close this video player Photo: CAITLIN BENSEL There are endless benefits to following an anti-inflammatory diet, from decreasing chronic indigestion and persistent body aches to lowering your risk of serious conditions like cancer, fibromyalgia, Alzheimer's, arthritis, and heart disease. If you're new to the subject, inflammation simply refers to your body's natural process of fending off things that could be harmful—injuries, infections—in an attempt to heal itself. Acute inflammation, like a bruise or mild swelling, is normal. But chronic inflammation can be detrimental to our health. Thankfully, fighting chronic inflammation isn't rocket science. The easiest way to reduce your body's inflammation is to simply start eating more whole foods and fewer processed foods. There are a handful of foods—berries, avocado, olive oil, fatty fish, green tea, broccoli, and more—that contain even more powerful, inflammation-fighting nutrients than most. Here, a collection of our favorite family-friendly Real Simple recipes that contain many of the most effective anti-inflammatory ingredients you'll find. And not that you even had to ask, but we promise they're all incredibly delicious. Red Alert: These Are the 4 Worst Foods That Cause Inflammation 01 of 20 Tofu Fried Rice Fred Hardy Soy foods, including tofu, are rich in plant compounds known as isoflavones. These compounds are known for their anti-inflammatory properties, which helps explain why tofu is one of the healthiest foods you can eat. Elsewhere in this dish you have olive oil, ground turmeric, and yogurt, all of which help fight inflammation as well. get the recipe 02 of 20 Sun-Dried Tomato Butter Salmon and Broccolini Fred Hardy We’ve already waxed poetic about the anti-inflammatory benefits of salmon and other fatty fish, but what about the other stars of this healthy meal? The sun-dried tomatoes used to make the scrumptious compound butter are an excellent source of an antioxidant called lycopene, while broccolini is loaded with sulfur-containing compounds that help keep inflammation at bay. get the recipe 03 of 20 Salmon Tacos With Grapefruit Salsa Greg DuPree These aren’t your typical fish tacos, but they’re colorful, delicious, and packed with foods that fight inflammation. In addition to the fatty salmon, you’ll find avocado chunks, vitamin C-rich grapefruit, and cilantro, which has plenty of antioxidants on its own. get the recipe 04 of 20 Strawberry-Chia Breakfast Pudding Greg DuPree Chia seeds are teeming with health benefits. In addition to being a rich source of fiber and calcium, these little powerhouses are also excellent inflammation warriors. Pair ‘em with strawberries and yogurt and you’ve got one stellar breakfast or brunch option. get the recipe 05 of 20 Berry Baked Oatmeal Victor Protasio This dish, which is a stellar breakfast or brunch option, is packed with inflammation-fighting ingredients. You’ve got an array of berries—we like blueberries, strawberries, blackberries, and raspberries—as well as healthy rolled oats. Topping the whole thing with vitamin E-rich sliced almonds is the anti-inflammatory icing on the cake. get the recipe 06 of 20 Spring Green Salad With Avocado Greg DuPree Since this salad is packed with a variety of green foods, it’s no surprise that it has a spot on this list. Ingredients in the dish like avocado, fresh mint, and edamame all have anti-inflammatory properties, and even the dressing is an inflammation fighter thanks to plenty of nutritious Greek yogurt and an anchovy. The latter is an excellent source of omega-3 fatty acids, which are powerful inflammation reducers. get the recipe 07 of 20 Savory Oatmeal With Spinach and Poached Eggs Greg DuPree Fight inflammation in 25 minutes with this recipe that uses anti-inflammatory oatmeal in a savory way. Eggs also have compounds with anti-inflammatory properties, such as omega-3 fatty acids, while spinach is rich in antioxidants including lutein, beta-carotene, and vitamin C. get the recipe 08 of 20 Farro and Squash Salad Victor Protasio In this fall recipe, anti-inflammatory farro teams up with lutein-rich zucchini and almonds, which are also known inflammation fighters. Even the garnish, basil, has essential oils such as eugenol, linalool, and citronellol that have been shown to combat inflammation throughout the body. get the recipe 09 of 20 Shawarma-Seasoned Cauliflower and Chickpea Pitas Fred Hardy Cauliflower is a great source of antioxidants, which means the healthy veggie also contains anti-inflammatory compounds. While it can be bland, the cauliflower in this dish is seasoned with a healthy and flavorful spice blend that includes turmeric, cinnamon, cardamom, cloves, and garlic. Throw in chickpeas and yogurt and you’ve got an anti-inflammatory meal for the ages. get the recipe 10 of 20 Yellow Squash Farro Bowl Caitlin Bensel Grains get a bad rap, but not all of them are created equal. The farro used in this nutrient-packed recipe is rich in fiber and anti-inflammatory antioxidants. Need more reasons to whip up this grain bowl? It’s also chock full of inflammation-fighting avocado and chickpeas, and takes just 35 minutes to make. get the recipe 11 of 20 Mixed Grains Bowl With Beet-Ginger Dressing Greg Dupree This colorful bowl is one of the best anti-inflammatory recipes you can whip up thanks to a litany of healthy ingredients. For starters, it has a base of rice, lentils, and quinoa, which is known for being rich in antioxidants such as quercetin and kaempferol. Avocado—another nutritious ingredient—boasts plenty of anti-inflammatory benefits as well, as do beets, ginger, and kefir, which make up the bold and flavorful dressing. get the recipe 12 of 20 Smoky Sheet Pan Salmon and Potatoes Caitlin Bensel Fatty fish, like salmon, is an inflammation-fighting star, and when you pair it with ingredients like smoked paprika and navel oranges, it becomes even more impressive. While the recipe already calls for diced avocado, add even more of the green fruit for some additional heart-healthy (and inflammation-fighting) benefits. get the recipe 13 of 20 Tofu and Mushroom Larb Caitlin Bensel Mushrooms are very high in selenium, copper, and all of the B vitamins. They also contain antioxidants (like phenols) that provide major anti-inflammatory protection. Here, you'll use the fun guys in place of meat in a plant-forward version of a popular Laotian dish. The veggie-packed meal also features cashews and mint, both of which have impressive anti-inflammatory properties of their own. get the recipe 14 of 20 Whole Roasted Cauliflower With Grapes and Feta Greg Dupree This recipe proves that vegetables can absolutely be the star of your dinner table. And while cauliflower is a nutrient powerhouse in its own right, the grapes used in this dish are an excellent source of anthocyanins, which fight inflammation. Plus, the sweet morsels are the perfect compliment to the planks of feta and punchy shallots. The 30 Healthiest Foods to Eat Every Day get the recipe 15 of 20 Raspberry Chia Jam Victor Protasio This heart-healthy homemade jam uses a combination of fresh raspberries and agave nectar. Both of these ingredients help fight inflammation, and using agave in place of all the sugar (or worse, corn syrup) that processed jellies typically contain makes for a seriously sweet swap. get the recipe 16 of 20 Mole-Spiced Black Bean and Quinoa Bowl Jen Causey Quinoa. Cauliflower. Cumin. Olive Oil. But also greens, honey, and cocoa powder. Could this recipe have more inflammation-fighting ingredients? Yes, if you add fatty fish or bell peppers. (No pressure.) Here, mole sauce serves as a delicious dressing for plenty of protein-packed ingredients, black beans included. get the recipe 17 of 20 Soy-Glazed Salmon Sandwiches With Watercress Jen Causey Salmon—and other varieties of fatty fish, like mackerel and sardines—is an anti-inflammatory superhero. In this delicious dish, you'll coat fillets of it with a chili sauce, soy sauce, and rice vinegar glaze. Give the salmon a quick sear before serving it atop fluffy brioche burger buns and crisp watercress salad. get the recipe 18 of 20 Berry Matcha Smoothie Getty Images If you want to fight inflammation but are short on time, give this healthy smoothie a go. The blueberries, spinach, and matcha powder are packed with antioxidants, and they happen to taste delicious when blended together. Several of the ingredients in this smoothie have also been shown to improve brain health, which makes this recipe a win-win. 21 Healthy Breakfast Smoothies for When You Need a Quick Meal on the Go get the recipe 19 of 20 Sheet Pan Salmon With Potatoes and Broccolini Victor Protasio Salmon, broccolini, and olive oil make this delicious dish a heart-healthy hero that'll help stave off inflammation too. Got leftovers? Flake the salmon and chop the veggies into bite-size pieces before tossing them with greens for an easy lunch. get the recipe 20 of 20 Ginger Meatball Ramen With Greens and Scallions Caitlin Bensel This easy-to-make recipe combines two delicious dishes: spaghetti with meatballs and ramen noodle soup. You'll get inflammation-fighting benefits from the fresh ginger, scallions, miso, and bok choy, but feel free to swap the sesame oil and/or canola oil for olive oil for an even bigger boost. get the recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Monterrosas-Brisson N, Ocampo MLA, Jiménez-Ferrer E, et al. Anti-inflammatory activity of different agave plants and the compound cantalasaponin-1. Molecules. 2013;18(7):8136-8146. doi:10.3390/molecules18078136 Lopez-Corona AV, Valencia-Espinosa I, González-Sánchez FA, Sánchez-López AL, Garcia-Amezquita LE, Garcia-Varela R. Antioxidant, anti-inflammatory and cytotoxic activity of phenolic compound family extracted from raspberries (Rubus idaeus): a general review. Antioxidants (Basel). 2022;11(6):1192. doi:10.3390/antiox11061192