19 Anti-Inflammatory Lunches You'll Want to Make Forever (2024)

FAQs

19 Anti-Inflammatory Lunches You'll Want to Make Forever? ›

Omega-3 Fatty Acids

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Omega-3 Fatty Acids

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Swiss, provolone, Cheddar and Gouda are some examples.

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.

Green and White Teas

Rich in polyphenols and catechins, these teas come with properties that not only reduce inflammation but can also regulate your immune system, which can be helpful in protecting the body against the cold during the winter.

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.

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.

What pasta is anti-inflammatory? ›

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.

Anti-inflammatory foods

green leafy vegetables, such as 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.

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?

Bananas are also high in prebiotics. These stimulate the immune system through their effect on the gut microbiota. They also reduce inflammation by increasing the expression of anti-inflammatory cytokines while decreasing the expression of pro-inflammatory cytokines.

Another tasty snack or dessert option is popcorn. Research shows that popcorn contains a significant amount of phenolic acids, an antioxidant that can help decrease inflammation. For a more filling snack, a person can try chia pudding, which is higher in protein and fiber.

The beta-carotene in sweet potatoes has been shown to fight inflammation, and eating them regularly can help ease joint pain and other symptoms of inflammatory conditions like arthritis. If you're looking for a delicious way to reduce inflammation, add some sweet potatoes to a salad or bake alongside protein!

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