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
01of 20
Tofu Fried Rice
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
02of 20
Sun-Dried Tomato Butter Salmon and Broccolini
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
03of 20
Salmon Tacos With Grapefruit Salsa
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
04of 20
Strawberry-Chia Breakfast Pudding
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
05of 20
Berry Baked Oatmeal
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
06of 20
Spring Green Salad With Avocado
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
07of 20
Savory Oatmeal With Spinach and Poached Eggs
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
08of 20
Farro and Squash Salad
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
09of 20
Shawarma-Seasoned Cauliflower and Chickpea Pitas
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
10of 20
Yellow Squash Farro Bowl
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
11of 20
Mixed Grains Bowl With Beet-Ginger Dressing
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
12of 20
Smoky Sheet Pan Salmon and Potatoes
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
13of 20
Tofu and Mushroom Larb
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
14of 20
Whole Roasted Cauliflower With Grapes and Feta
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
15of 20
Raspberry Chia Jam
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
16of 20
Mole-Spiced Black Bean and Quinoa Bowl
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
17of 20
Soy-Glazed Salmon Sandwiches With Watercress
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
18of 20
Berry Matcha Smoothie
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
19of 20
Sheet Pan Salmon With Potatoes and Broccolini
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
20of 20
Ginger Meatball Ramen With Greens and Scallions
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