Diet plays a surprisingly influential role in how the body responds to inflammation, and certain foods are particularly helpful in helping your system fight and manage harmful, low-grade inflammation. Here’s how to make easy, nutritious, anti-inflammatory dinners, choose anti-inflammatory foods (and avoid inflammatory foods!), and eat for a healthier gut, a stronger immune system, and less inflammation.
Acute inflammation is natural and beneficial
There are two main types of inflammation: acute and chronic. Acute inflammation occurs when your body suffers some kind of damage, whether it’s an abrasion on the knee or something more serious like an infection. Acute inflammation is temporary and although it may sound scary, it is actually good for your body. “Acute inflammation helps us heal,” says Barbara Sobel, CNS, LDN, a licensed nutritionist in the San Francisco Bay Area. “Our immune system sends out inflammatory cells to help kill any bacteria, infections or viruses that have invaded the body.”
The problem with chronic inflammation
But what happens if the body remains in a state of inflammation for a long period of time? Then you start to deal with chronic inflammation. The signs of inflammation don’t always appear right away, so it can be difficult to pinpoint them, says Sobel. It’s a good reminder to see your doctor for annual checkups so that symptoms of inflammation are not missed. Another way to treat inflammation is through diet, according to the Academy of Nutrition and Dietetics. We asked dietitians what anti-inflammatory dinners might look like, and they shared a wealth of tips and recipe ideas you can incorporate into your weekly rotation.
Foods that can cause inflammation
Foods common in the typical American diet are classic inflammatory contributors, says Samantha Cassetty, MS, RD, a registered dietitian in New York City. She cites examples such as red meat, processed meat, refined grains and added sugar as those that promote chronic inflammation. Highly processed foods high in sodium, trans fat, and saturated fat can also promote inflammation, according to a 2023 study from Nutrients.
One of the reasons these foods contribute to inflammation is because they are low in fiber and nutrients from plant foods, which help suppress chronic inflammation, explains Cassetty. It could also have something to do with how they affect the gut. According to the University of Chicago Medicine, processed foods can alter gut bacteria and since most of the immune system lives in the gut, it can trigger inflammation.
Foods that help fight inflammation
However, anti-inflammatory foods affect the gut differently. An anti-inflammatory diet often also improves gut health because it’s rich in fiber, antioxidants, and whole, plant-based foods, Cassetty adds. Studies show that higher fiber intake is inversely linked to inflammation. Animal products – even lean ones – are free of fiber. Therefore, eat plenty of plant-based foods such as whole grains, legumes, fruits, vegetables, nuts and seeds to get more of these anti-inflammatory nutrients. These foods have the added benefit of providing antioxidants, another anti-inflammatory nutrient that Cassetty recommends. Antioxidants combat oxidative stress, a known cause of chronic inflammation.
Examples of anti-inflammatory foods
What does an anti-inflammatory diet look like? According to the nutritionists we spoke to, an eating pattern like the Mediterranean diet is a good example to follow. Long-term studies have linked the Mediterranean diet to lower levels of mild (including chronic) inflammation.
First, avoid highly processed foods that are high in added sugar, sodium, trans fats, and saturated fats. Examples include white bread, pastries, sausage products, fast food, French fries and sugary drinks. You don’t have to avoid these foods forever – you can still enjoy them in moderation, although they shouldn’t make up the majority of your diet.
Next, prioritize various anti-inflammatory foods, ideally making up the majority of your meals. Wan Na Chun, RD, a registered dietitian in Indianapolis, recommends the following anti-inflammatory staples for preparing nutritious dinners:
- Oily fish like salmon and tuna
- Animal protein such as poultry and eggs
- Leafy greens like kale and spinach
- Cruciferous vegetables such as broccoli and cabbage
- Fruits like blueberries and blackberries
- Legumes such as lentils and beans
- Whole grains like brown rice and quinoa
- Healthy fats like nuts, seeds, avocado and olive oil
- Fermented foods
You don’t have to include every single item at dinner—instead, use this as a starting point for inspiration. Try combining them for variety, taste and versatility! For example, according to the Harvard TH Chan School of Public Health, a balanced plate might include some lean protein, whole grains, and vegetables or fruits. Top it off with some healthy fats or oils and you have an anti-inflammatory dinner.
Anti-inflammatory dinner ideas
Mango chicken curry with coconut rice
In its simplest form, a balanced dinner consists of grains or starches, protein and vegetables. This curry chicken recipe does all three – and more. “This recipe contains almost the entire rainbow,” says Sobel, adding that a selection of colorful vegetables is a good sign of an anti-inflammatory meal.
She points to red bell pepper, orange mango, yellow ginger and green coriander as vibrant sources of anti-inflammatory fruits and vegetables, which are also excellent sources of anti-inflammatory antioxidants. “The herbs, spices, coconut milk and coconut oil are also anti-inflammatory foods that add flavor and creaminess to the dish,” she adds.
Plant-based walnut meat tacos
“This recipe is a great example of an anti-inflammatory dinner,” says Cassetty. “The taco mix contains a blend of walnuts and black beans, which are an anti-inflammatory duo.” She points to a 2020 study that found healthy older adults who incorporated walnuts into their daily diet experienced improvements experienced in multiple inflammatory markers. “Walnuts are the only nut with a significant source of the anti-inflammatory plant-based omega-3 fatty acid,” adds Cassetty.
In addition, black beans are a rich source of fiber, protein and anti-inflammatory phytochemicals. Finally, the whole thing is seasoned with anti-inflammatory spices and extra virgin olive oil, which Cassetty calls an “anti-inflammatory superstar.” “For maximum anti-inflammatory benefits, I would serve this mixture over a salad or as a filling for whole-wheat corn tortillas,” she says.
One-Pan Salmon with Roasted Cabbage and Olive Vinaigrette
If you’re looking for an easy weeknight dinner, Chun recommends building a grain bowl. You need a lean, anti-inflammatory protein source and salmon is an excellent choice, she adds. This salmon recipe is quick, easy and delicious, but most importantly, it’s full of anti-inflammatory ingredients. Research suggests that the omega-3 fatty acids found in salmon have anti-inflammatory markers. And since this recipe calls for cabbage, it also includes a serving of cruciferous vegetables.
Pan-fried chicken with potatoes and green beans
We love a good sheet pan dinner, and Sobel recommends this one for those looking to eat anti-inflammatory meals. First of all, it’s easy to make, but it also boasts one of Sobel’s favorite features: color. Red potatoes, green beans, and olives add colorful antioxidants that are great for reducing inflammation, she says. It also contains the anti-inflammatory herb oregano.
Chickpea and tuna salad
This recipe contains two protein sources – chickpeas and tuna – and both have unique anti-inflammatory properties. Tuna salad recipes usually include mayonnaise, but this one calls for olive oil, which Cassetty says is an important substitute. “Research shows that olive oil is rich in anti-inflammatory compounds,” she explains. Additionally, certain fats found in mayonnaise can be inflammatory, according to the Arthritis Foundation.
While this recipe is high in protein, it also contains lots of vegetables. The arugula bed provides a source of leafy greens. Along with chickpeas and radicchio, the three plant foods are rich in fiber and other plant nutrients. “This means this meal also supports gut health, which plays a role in regulating inflammation,” notes Cassetty.
Tofu fried rice
According to the nutritionists we spoke with, whole, plant-based foods are some of the best anti-inflammatory foods. Here is a recipe that includes all of them. It contains tofu, garlic, ginger, olive oil, turmeric and more. We know that vegetables, herbs, and spices can reduce inflammation, but what about tofu? According to the Cleveland Clinic, the popular meat alternative is linked to a lower risk of diseases like heart disease and cancer. Not only is it rich in proteins and micronutrients, but also isoflavones, a flavonoid with anti-inflammatory properties.
Seared tuna with tomato, olive and caper salad
Oily fish is often recommended for an anti-inflammatory diet – the Mediterranean is full of them – and tuna doesn’t get enough praise. Salmon contains more omega-3 fatty acids than tuna, but tuna is still a nutritious protein that helps reduce inflammation, our nutritionists say. It’s also a good idea to eat a variety of anti-inflammatory foods. So if you tend to reach for salmon, this tuna recipe might inspire you to try something new.
“This is a super quick dinner with minimal prep and cooking time, and it includes a variety of different plant-based foods,” says Sobel. And she’s right – there are tomatoes, olives, parsley, capers and shallots. “It also contains mustard seeds, which are rich in antioxidants and help reduce inflammation.”
