21 Day Anti Inflammatory Diet Plan To Reduce Chronic Pain

21 Day Anti Inflammatory Diet Plan To Reduce Chronic Pain 1

It’s time to prevent inflammation in the body to better manage chronic pain.

Introduction To Chronic Pain Syndrome

Chronic pain syndrome is a condition where the individual experiences pain as a part of various kinds of conditions for a long period of time. Some say it qualifies as chronic pain syndrome when it lasts longer than three months, while others use six months as the period of time required to call a pain condition “chronic.”

Chronic pain conditions can be called by many different names, and include conditions such as:

  • Many Autoimmune Diseases
  • Rheumatoid Arthritis
  • Osteoarthritis
  • Fibromyalgia
  • Irritable Bowel Syndrome

The quality and character of the pain is different with each condition, and some chronic pain conditions have an identifiable etiology behind them, while others do not. Whether the pain condition has a known etiology or not, all the pain is real and is treated accordingly.

In some individuals who have chronic pain, there are biochemical changes within the body, resulting in chronic pain that is difficult to diagnose and find good treatment choices for. In chronic pain or neuropathic pain, the pain signals are triggered by the individual’s nervous system and continue to be triggered for many months and often for years. Doctors don’t know how this happens and some speculate that the problem is due to a lack of certain brain chemicals that are supposed to suppress feelings of pain.

Regardless of the cause of the chronic pain, it’s clear that the symptoms affect all aspects of the individual’s life. It causes strains in the patient’s relationships and makes it hard for them to maintain home and work responsibilities.

Common symptoms related to chronic pain include: frustration, anger, fear, anxiety, and depression.

Having these feelings as part of a chronic pain syndrome can make it more difficult to manage the individual’s chronic pain, particularly if there is an excessive use of drugs or alcohol used to deal with the symptoms.

Chronic pain syndrome often requires a multi-disciplinary approach, requiring both medical treatment and counseling because the constellation of symptoms tends to wear on the sufferer’s body and mind together. If you have a history of chronic pain, you should entertain the possibility of getting some form of treatment at a pain clinic. There they have teams of specialists in pain control that can help you address the pain in a more holistic way.

Depending on the pain clinic you choose, you should know that some place a stronger emphasis on invasive measures, such as surgery and injections, while others look more at lifestyle changes and things like cognitive behavioral therapy. Do your homework before signing onto a pain clinic to make sure their values match with your own.

Chronic pain and the management of chronic pain is far more than just managing your pain with painkillers. Behind the pain is a host of psychological factors that play a role in your experience of pain and any treatment you have should take the physical and psychological factors of the disease into account.

Inflammation and Chronic Pain

Inflammation is a big part of the experience of chronic pain. Inflammation involves an over- activity of the body’s immune cells that are supposed to protect us from pathogenic viruses and bacteria. In some conditions, however, such as certain types of arthritis, the body’s own immune system triggers inflammation when there are no foreign agents to fight against. When this happens, we get autoimmune diseases, which result in damage to the body’s own tissues.

Some, but certainly not all, chronic pain conditions are the result of an autoimmune dysfunction. In the case of arthritis, for example, there are some types of the condition that are associated with inflammation. These include the following:

  • Psoriatic arthritis
  • Rheumatoid arthritis
  • Gouty arthritis

There are other chronic pain syndromes in which the pain is not usually associated with identifiable inflammation, such as fibromyalgia, chronic low back pain, osteoarthritis, and chronic neck pain.

Common symptoms of inflammation in the body include the following:

  • Areas of redness
  • Areas of swelling, particularly around a joint
  • Pain in the affected area
  • Stiffness of muscles and/or joints
  • Loss of function of the affected area

There can be generalized symptoms associated with having inflammation. These include symptoms that seem related to the flu, such as:

  • Chills
  • Fever
  • Lack of energy
  • Tiredness
  • Loss of appetite
  • Headaches

Inflammation is usually caused by chemicals being released from the white blood cells of the body into the bloodstream or related tissues. The chemical release causes an increase in the flow of blood to the area of infection or injury, leading to an increase in warmth and redness. The chemicals also cause fluid to leak into the tissues so that swelling occurs. Pain fibers are stimulated so you experience pain.

In chronic pain syndromes, there may or may not be an immune system inflammation going but in many cases, low levels of inflammation may be related to even those conditions not technically labelled as autoimmune syndromes.

How Food Contributes To Inflammation

There are certain foods that contribute to inflammation in the body. Food is processed through the gastrointestinal tract and, under ideal circumstances, food is properly broken down into its smallest components and the components—fatty acids, simple sugar, and amino acids—are absorbed by the small intestine.

There are billions of bacteria inside the gut that contribute to our nutritional status. Any food that isn’t broken down properly is further broken down and used as fuel by the bacteria in the gut. These healthy bacteria then produce nutrients we need for proper physical health.

If the gut bacteria are not healthy or if there are yeast organisms in the gastrointestinal tract, holes can develop in the gut that allow larger particles of food to be absorbed. When larger pieces of food travel through the holes in the leaky gut, they become big enough for the immune system to recognize them as foreign particles and set up inflammation in the body.

This can lead to overall symptoms of inflammation as described above and the larger particles of food do nothing to help our nutrition.

There are some foods that are more inflammatory than others are. Foods that change the intestinal milieu of the gut bacteria can contribute to a preponderance of bad bacteria within the gut and to leaky gut syndrome.

When this happens and more bad bacteria are in the gut than are supposed to be there, we don’t get the benefits of healthy bacteria and we get gastrointestinal symptoms like gas and bloating along with a leaky gut that allows food particles to leak through the intestinal walls, perpetuating the inflammatory cycle.

Following An Anti-Inflammatory Diet

The “anti-inflammatory diet” isn’t actually a diet but is instead a way of eating for the rest of your life in ways that don’t promote inflammation.

The anti-inflammatory way of eating is beneficial in many ways, when you eat this type of diet, you can lessen various health risks:

  • Chances of getting heart disease
  • Stabilize what heart disease you already have
  • Lessen the triglyceride levels in the body
  • Ease the pain of arthritic joints
  • Reduce your blood pressure

Research is still being done on anti-inflammatory eating, as there is no clear consensus on what foods are the most anti-inflammatory and exactly how the inflammation is reduced by eating certain foods. All the various anti-inflammatory diet plans
are different but are all based on the idea that, when you have out of control body inflammation, you get sick; eating to avoid
this sort of inflammation causes you to be healthier and have the ability to fight off diseases.

Currently, there are dozens of diseases believed to be triggered by bodily inflammation.

Obvious things are diseases like arthritis and autoimmune diseases, while less obvious diseases believed to be related to inflammation include heart disease, some kinds of cancers, and possibly Alzheimer’s disease. In fact, inflammation can be a silent epidemic that causes numerous chronic diseases throughout the years. During this time, you could feel normal but still have elevated levels of inflammation in the body.

One example of an inflammatory food is one that is too high in omega 6 fatty acids. These are found in many fast foods as well as in processed foods. The kind of fatty acid you really need is omega 3 fatty acids, which can be found in cold water, fatty fish, or in omega 3 food supplements. If you have a lack of balance between omega 6 and omega 3 fatty acids, inflammation occurs.

Other substances found in certain foods are believed to be anti-inflammatory. These include phytochemicals, which are found in plant foods. Phytochemicals are believed to reduce inflammation in the body through unknown mechanisms.

Healthy Foods

The foods you eat as part of an anti- inflammatory diet can vary, depending on the specific diet you select. Two good anti- inflammatory diets are the Mediterranean diet and the Zone diet.

A general guideline to eating an anti- inflammatory diet includes the following foods:

  • Avoiding trans fats and saturated fats that come from processed foods and fatty meats.
  • Eating a lot of various types of fruits and vegetables.
  • Eating more omega 3 fatty acids, such as found in fish oil supplements, walnuts, and fish.
  • Reducing the intake of pasta, white rice, and refined carbohydrates.
  • Eating lean protein sources, such as chicken and turkey (the white meats).
  • Reducing the intake of red meat (high in saturated fats) and high fat dairy products.
  • Staying away from highly processed foods and highly refined foods.
  • Adding spices such as ginger and curry for an anti-inflammatory effect on the diet.

Diets like these aren’t designed for you to lose weight per se, but many people do lose weight when eating in this fashion because it usually means you are eating fewer calories and healthier whole food.

Cutting back on red meat alone and eating healthier proteins such as those found in fish usually mean eating fewer calories and losing some weight. Coincidentally, weight loss helps in alleviating pain in those who are overweight or obese.

The Mediterranean Diet

Many experts believe that an anti-inflammatory diet can reduce inflammation in the diet. One related diet, however, has been studied extensively, which is the Mediterranean diet. This diet has been shown through research to reduce the incidence of cardiovascular conditions. Asian- style diets have also been studied and found to be healthy for you. Both types of diets can also be termed anti-inflammatory diets.

In addition, studies show that diets that have too much omega 6 fatty acids in them and not enough omega 3 fatty acids will provide increasing amounts of cytokines in the system. Cytokines are proteins that cells in the body can produce; cytokines are inflammatory proteins your body could do without.

Instead, eat more omega 3 fatty acids – about 3 grams per day – as this has found to reduce symptoms in those who suffer from rheumatoid arthritis, an autoimmune condition. Omega 3 fatty acids have been shown to reduce the morning stiffness common in rheumatoid arthritis and reduce the number of inflamed joints in those who suffer from the disease.

Eating an anti-inflammatory diet works much slower than, say, taking an anti-inflammatory medication. When you take an anti-inflammatory medication, you will feel better in just hours, while eating an anti-inflammatory diet takes several weeks before you notice any difference in your symptoms.

It’s not just eating certain foods individually that makes a difference in inflammation. The overall pattern of what you eat is more important. Foods are also not all that is necessary to reduce the amount of inflammation in your body. Maintaining an ideal weight also reduces body inflammation.

There is a close link between your weight and the chances of having osteoarthritis in the body. The more weight you have on your body, the more likely it is that you will develop arthritis. As to diets for inflammation, more research is necessary to see if eating an anti-inflammatory diet actually reduces bodily inflammation. Until the research has been done, you will do yourself some good to simply follow a well-balanced diet, exercise regularly, and get enough sleep so that you can be at a healthy weight, which reduces inflammation.

31 Anti-Inflammatory Foods and Spices

If you’re going to eat anti-inflammatory foods, you need to know which foods fall into the category of being “anti-inflammatory.” The foods you might try include the following:

  1. Turmeric – this is a spice that can be taken as a supplement or as part of a tea. It reduces the pain and inflammation of arthritis.
  2. Ginger – ginger can be introduced into many kinds of recipes, made into a ginger tea, or added to various juices. Ginger is high in shogaols and gingerols, which reduce oxidative stress.
  3. Green tea – this contains many healthful substances and is tasty with lemon and ginger. One such compound is ECGC, which is a flavonoid compound.
  4. Fish or fish oil supplements – you need to eat the fatty fish, such as tuna, salmon, sardines, and mackerel. They are
    high in omega 3 fatty acids and fight inflammation.
  5. Onions and garlic – these related foods are high in flavonoids, which are known to fight inflammation. Garlic, in addition, contains certain substances also found in ibuprofen, which fights inflammation.
  6. Olive oil – this oil contains oleocanthal, which is similar to compounds found in ibuprofen. It should be used in all of your recipes that require the use of oil. Two tablespoons a day should reduce pain and inflammation.
  7. Berries and grapes – these fruits are high in anthocyanin and ellagitannins, both of which contain antioxidants, which fight inflammation. You should eat about one cup per day of these healthy foods.
  8. Soy products – these contain inflammation-fighting phytochemicals known as isoflavones. About 40 grams of soy products per day have been found to reduce inflammation and pain in arthritics by 50 percent.
  9. Cherries – cherries are high in anthocyanins in levels similar to non-steroidal anti-inflammatory medications. When drinking a cup of cherry juice twice daily for a total of two weeks, joint pain from osteoarthritis can be reduced by about 20 percent.
  10. Coffee – coffee contains caffeine, which is added to many types of painkillers to aid in pain reduction. It turns out that caffeine alone has anti-inflammatory and pain- reducing qualities.
  11. Tomatoes – these red fruits/vegetables are high in compounds that fight inflammation and reduce pain. It’s the lycopene in tomatoes that causes the reduction in inflammation.
  12. Leafy green vegetables – this includes spinach, kale, and other dark greens like collard greens. They can reduce the pain and inflammation of arthritic conditions.
  13. Nuts – these include walnuts and almonds. Just a single serving, which is a small handful, can reduce inflammation in the body.
  14. Whole grains – this means eating foods that contain the whole grain and not just the refined flour part seen in white bread. Whole grains contain more fiber in them, which reduce the levels of C- reactive protein, a marker for inflammation.
  15. Low fat dairy products – these foods are high in calcium and vitamin D. They have anti-inflammatory properties and help your bones gain strength.
  16. Peppers – these colorful vegetables are high in antioxidants. Hot peppers in general are what capsaicin comes from, which is used as a topical cream to fight inflammation and pain.
  17. Beets – these deep purple vegetables have excellent antioxidant properties. You can eat beets or drink beetroot juice to fight inflammation and protect your body against heart disease and cancer.
  18. Cloves and rosemary – These spices have been shown to reduce the amount of inflammatory markers in the bloodstream after consuming them.
  19. Cinnamon – this can be used in many baking recipes or in a tea. It has potent anti- inflammatory properties.
  20. Oregano – this staple of Italian foods is a spice that has known anti-inflammatory properties. Use it in recipes in generous quantities.
  21. Blueberries – these are among the fruits containing healthful antioxidants. Try a cupful of blueberries a day. They are low in calories and high in fiber as well.
  22. Fermented foods – this includes foods like kimchee, kefir, tempeh, natto, pickles, olives, and sauerkraut. These contain healthful probiotics that reseed the gut with bacteria that are beneficial to fighting the inflammation in the gut.
  23. Shiitake mushrooms – these contain natural compounds that fight inflammation, including ergothioneine, which fights oxygen free radicals. They also contain copper, a deficiency of which can cause heart disease.
  24. Pistachios – this is a nut that contains monounsaturated fat, which fights inflammation. It also contains protein and fiber, which can help you lose weight.
  25. Beans – beans have several anti-inflammatory and antioxidant compounds. They are cheap to eat and are a high source of protein, folic acid, fiber and many healthful minerals.
  26. Eggplant – this is one of the nightshade vegetables that also include tomatoes, peppers, and potatoes. They are an essential part of an anti-inflammatory Mediterranean diet.
  27. Red wine – this alcoholic beverage is high in resveratrol, which is a compound that is believed to have anti-inflammatory effects on the body, when drunk in moderation.
  28. Lemon – lemon is a fruit that is high in limonoids. These activate detoxifying enzymes in the body to rid your body of inflammation-producing toxins.
  29. Oranges – these are foods that are high in limonoids like lemons that help enzymes that aid in detoxification to get rid of inflammation.
  30. Pomegranate – this is a food that is high in punicalagin, which is a potent antioxidant that fights off oxygen free radicals.
  31. Thyme – this is a spice that has anti-inflammatory properties. It also helps neutralize E. coli and other pathogenic bacteria that lead to inflammation of the gut.

The Arthritis Diet From The Arthritis Foundation

People with arthritis and other inflammatory diseases wonder if there is a diet that can reduce their symptoms. The Ultimate Arthritis Diet is one diet that has healthful effects that fight off arthritis symptoms and help other forms of inflammatory problems.

The foods in this type of diet have been shown to have the following healthful effects on your body:

  • Protect your body against several types of chronic conditions, including cancer, heart disease, and stroke.
  • Lower your blood pressure.
  • Fight arthritis by reducing the level of inflammation in your body.
  • Help you lose weight, which has the effect of reducing stress on your joints. The semantics really don’t mean anything. You can refer to it as a Mediterranean diet, an arthritis diet, or an anti-inflammatory diet.

The point is that these foods have the potential to fight inflammation and promote the health of your joints:


According to the American Heart Association and other sources, it is recommended that you eat 3-4 ounces of fish about twice per week. Certain kinds of fish are especially high in omega 3 fatty acids, which are known to fight inflammation. In one study of more than

700 women, those who ate more omega 3 fatty acids had lower levels of the inflammatory proteins called interleukin6 and C – reactive protein (CRP). If you can’t get that much fish into your diet, fish oil supplements can be helpful in reducing the pain and swelling of arthritic joints, and reduced morning stiffness in patients suffering from rheumatoid arthritis. The best fish sources for omega 3 fatty acids include tuna, salmon, herring, scallops, sardines, and anchovies. In taking a supplement, aim for 600-1000 mg of fish oil per day.

Seeds And Nuts

Try eating about an ounce and a half of nuts per day, which is about a handful of nuts. Many studies indicate that nuts reduce the inflammation in the body. In one study, those individuals who ate the most nuts had a 51 percent decreased risk of having an inflammatory condition such as rheumatoid arthritis over a 15-year period of time. Those who were deficient in vitamin B6, which is found in nuts, had elevated levels of the various inflammatory markers. Nuts are also high in monounsaturated fats, which fight inflammation. They also help you lose weight because the fiber and monounsaturated fats are very filling and keep you from overeating.

Fruits And Vegetables

You should have at least nine servings of fruits and vegetables per day. These foods are extremely high in antioxidants, which
help the immune system by neutralizing unstable oxygen free radicals in the body that can damage various cellular structures. In addition, anthocyanins found in strawberries, cherries, black berries, and blueberries have an anti- inflammatory effect on the body. You should also try citrus fruits, including limes, lemons, grapefruits, and oranges.

These are high in vitamin C, which fights inflammation and reduces the pain of arthritic joints. There are scientific studies that indicate that vegetables such as spinach, broccoli, kale, cabbage, and lettuce have the ability to lessen the amount of inflammatory markers in the body. The best fruits and vegetables are those that have a dark, rich color because they have antioxidants in them that fight oxygen free radicals. They include broccoli, kale, spinach, cherries, and blueberries.

Olive Oil

All it takes is about 2-3 tablespoons of olive oil per day to fight heart disease. Olive oil is high in oleocanthal, which is similar to agents seen in nonsteroidal anti-inflammatory medications. It inhibits COX enzymes in the same way that ibuprofen does. When COX enzymes are inhibited, the body has a reduced sensitivity to pain and a lesser inflammatory response.

The best source of olive oil is the extra virgin olive oil because it goes through a lesser refining process so it has more nutrients in it than regular olive oil. Other oils that have similar properties include safflower oil and avocado oil. These oils have the ability to lower cholesterol while walnut oil has huge amounts of omega 3 fatty acids in it that reduces inflammation.


You should eat at least a cup of beans twice weekly or more if you can. Beans contain high amounts of fiber and phytonutrients,
which are known to lower the C – reactive protein in the bloodstream.

High C-reactive protein levels can be found in heart disease, rheumatoid arthritis, or infections.

Beans also offer plenty of protein – about 15 grams per cup, which help your muscles, stay healthy. The best beans to choose from include red kidney beans and pinto beans because they are among the top four foods with antioxidants in them, according to the US Department of Agriculture.

Whole Grains

You should eat about 6 ounces of whole grains each day. An ounce of whole grain is contained in a slice of whole-wheat bread as well as a half-cup of cooked brown rice. Whole grains are good for you because of their high fiber content, which can help you maintain a healthy weight.

Fiber and foods containing fiber have been shown to reduce the levels of C- reactive protein in the body. The best sources of whole grains are foods that contain the whole grain kernel in them, such as bulgur wheat, oatmeal, quinoa, and brown rice. Be wary of whole grains if you have gluten intolerance because gluten can trigger inflammation in these susceptible people.

Nightshade Vegetables

These are a little controversial because they are known to fight disease and have the maximum nutrition with the least amount of calories but they contain solanine, which is a chemical that can induce arthritic pain in those suffering from arthritis. There is no current proof that nightshade vegetables, which include eggplant, peppers, potatoes, and tomatoes, trigger flare- ups of arthritis.

On the other hand, some people report relief of arthritic symptoms when they stay away from the various nightshade vegetables. Most doctors recommend avoiding them to see if the arthritic symptoms are reduced over a 2-3 week period of time. If your arthritic symptoms don’t change, you can go back to eating them as they are generally healthy for you.

Fibromyalgia and Diet: Tips for Patients

Fibromyalgia is a chronic pain condition that may or may not have inflammation associated with it. Nevertheless, there are dietary modifications you can undertake that have been found to reduce muscle pain and fatigue so common with the disease.

There aren’t many great research studies out there looking at dietary changes and fibromyalgia symptoms; however, there are reports from people who have fibromyalgia that certain foods can make their symptoms better or worse.

Many fibromyalgia sufferers have sensitivities to various foods but it is inconsistent as to which foods affect different individuals with the disease.

Sensitivities known to occur include certain preservatives, MSG, gluten, eggs, dairy, and other allergenic foods.

Keep A Food Diary

In order to determine which foods are to be avoided in fibromyalgia, you should keep a food diary that includes the foods you have eaten and how you feel after eating them. Look for patterns of food intake that make the symptoms worse or better.

Then start eliminating foods that seem to be suspect. Eliminate one food at a time for about 6-8 weeks to see how you feel.

Dairy products and gluten-containing foods are some of the first foods you should try to eliminate. If you are sensitive to the food, you should see a big difference in your fibromyalgia symptoms. You can also have food allergy testing by a qualified allergist. If there are foods, you need to avoid, see a nutritionist or dietician so you still get the nutrients you will be missing after you eliminate the offending foods.

Diets that are balanced in terms of getting enough lean protein, whole grains, fruits, and vegetables are healthy for everyone. Look for foods that don’t require that much preparation if you’re too tired to cook. Go to the deli area of a health food store and choose from pre-prepared foods to see if they help or hinder your fibromyalgia symptoms.

Eat small meals more frequently throughout the day and eat snacks that are high in protein, especially when you are fatigued. Don’t forget to eat breakfast, which can contain whole oats oatmeal and eggs for protein and complex carbohydrates.

21 Day Anti Inflammatory Breakfast Recipes

  1. Quick Carrot Rice Breakfast Nasi Goreng | Cotter Crunch
  2. Anti-Inflammatory Blueberry Smoothie | Be Whole Be You
  3. Easy Golden Milk Overnight Oats | Fit Mitten Kitchen
  4. Mashed Cauliflower Breakfast Bowls | Grass Fed Salsa
  5. Coconut Flour Pancakes | PaleoHacks
  6. Chicken and Apple Sausage | PaleOMG
  7. Oven Baked Sweet Crepes | Marinya Cottage Kitchen
  8. Matcha Berry Smoothie | Delightful Mom Food
  9. Anti-Inflammatory Flaxseed Porridge | Pickles & Honey
  10. Spinach and Kale Sweet Potato Cakes | Amy Myers MD
  11. Mango Turmeric Overnight Oats with Kefir | Flavour and Savour
  12. Power Fuel Green Smoothie | Cotter Crunch
  13. Anti-Inflammatory Turmeric Chocolate Chia Pudding | What Great Grandma Ate
  14. Turmeric Oatmeal | Lauren Caris Cooks
  15. Green Ginger Goddess Smoothie | Phruitful Dish
  16. Power Smoothie | My Recipe Magic
  17. Anti-Inflammatory Turmeric Smoothie | Happy Healthy Mama
  18. Overnight Blueberry and Buckwheat Oats | Rise and Shine Cook
  19. Anti-Inflammatory Keto Porridge | KetoDiet Blog
  20. Banana Mango Turmeric Smoothie | Eat Well 101
  21. Chai Spice and Pear N’Oatmeal | Eat Heal Thrive

21 Anti Inflammatory Lunch Recipes

  1. Vegan Turmeric Quinoa Power Bowls | Jar of Lemons
  2. Spiralized Apple Kimchi Salad with Beef | Cotter Crunch
  3. White Bean and Tuna Salad | Kitchen Riffs
  4. Curried Chickpea Lettuce Wraps | Beauty Bites
  5. Cleansing Vegetable Turmeric Soup | Emily Eats
  6. Bombay Buddha Bowl | Eat Spin Run Repeat
  7. Cream of Broccoli Soup with Coconut Milk | PaleoHacks
  8. Potato Lentil Salad | Beauty Bites
  9. Pad Thai Zucchini Noodle and Quinoa Salad | Simply Quinoa
  10. Chicken Enchilada Cauliflower Rice Bowls | Recipe Runners
  11. Anti-Inflammatory Kale Salad | Eat Spin Run Repeat
  12. Simple Tom Yum Soup | Fearless Eating
  13. Salmon Ceviche Bites | Yoga Pants and Bon Bons
  14. Chili Garlic Cauliflower Risotto | Cotter Crunch
  15. Spaghetti Squash Chicken Alfredo | Unbound Wellness
  16. Italian Chopped Salad | Greens and Chocolate
  17. Mega Omega Salmon Bowls | Eat Spin Run Repeat
  18. Chicken Quinoa Salad | Fit Women Eat
  19. Anti-Inflammatory Sushi Salad | In Sonnet’s Kitchen
  20. Anti-Inflammatory Blueberry Salmon Power Salad | Eat Spin Run Repeat
  21. Roasted Red Pepper Bisque with Shrimp | Cotter Crunch

21 Day Anti Inflammatory Dinner Recipes

  1.  Turmeric Chickpea Cakes/Burgers | Pure Ella
  2. Grilled Salmon Burgers with Avocado Salsa | Laughing Spatula
  3. Thai Cucumber Noodle Salad | Nurture My Gut
  4. One-Pan Honey Turmeric Chicken with Asparagus | PaleoHacks
  5. Low Carb Sesame Chicken and Broccoli | Kalyn’s Kitchen
  6. King Crab Cauliflower Fried “Rice” | SkinnyTaste
  7. Turmeric Chicken Soup with Zoodles | PaleoHacks
  8. Lentil Meatballs | Well Plated
  9. Skinny Southwestern Salad | The Pinning Mama
  10. Crispy Rhubarb Lemon Chicken Bake | Cotter Crunch
  11. One Pan Lemon Herb Salmon and Zucchini | Damn Delicious
  12. Turmeric Chicken Skillet | Real Simple Good
  13. Slow Cooker Mexican Chicken Soup | The Flavours of Kitchen
  14. Smokey Chicken with Avocado Sauce | Wendy Polisi
  15. Chicken-Mushroom Shish Kabobs and Red Quinoa Salad with Edamame | Fit Women Eat
  16. One Skillet Cashew Chicken Stir Fry | Eat Yourself Skinny
  17. Blackened Chicken with Pineapple Salsa | LedBetter
  18. Slow Cooker Jambalaya | The Keto Diet Cafe
  19. 30 Clove Garlic and Onion Soup | Eat Drink Paleo
  20. Honey Sesame Seared Salmon | Delicious Obsessions
  21. Cilantro Lime Chicken | The Keto Diet Cafe

21 Anti Inflammatory Snack Recipes

  1. Rosemary Roasted Radishes | Eat the Gains
  2. Paleo Kale Chips with Paprika | PaleoHacks
  3. Apricot Turmeric Lemon Energy Bars | Vegan Chickpea
  4. Pumpkin Stuffed Dough Balls | Cotter Crunch
  5. Avocado Dill Dip | Beauty Bites
  6. Turmeric Maple Roasted Beets and Carrots | Real Simple Good
  7. Anti-Inflammatory Roasted Cauliflower with Turmeric | Creative & Healthy Family
  8. Carrot Slaw | Peas and Crayons
  9. Eat the Rainbow Spring Rolls | Oh, The Things We’ll Make
  10. Sweet Potato and Kale Balls | Rick Heller
  11. Lemon Garlic Plantain Chips | Meatified
  12. Hot Pepper Hummus | Primal Palate
  13. Rosemary Roasted Almonds | Scandi Home
  14. Cucumber Rolls with Creamy Avocado | Pure Ella
  15. Anti-Inflammatory Coconut Turmeric Bites | Unbound Wellness
  16. Avocado Watermelon Bites | Meatified
  17. Pomegranate Salsa | Good Life Eats
  18. Mexican Cucumbers with Chili and Lime | Give Recipe
  19. Spicy Roasted Cashews | Fed and Fit
  20. Raw Shoestring Zucchini Fries | Rawmazing
  21. Vanilla Rosemary Carrots | The Wannabe Chef

Final Thoughts

Inflammation in your body is directly related to the foods you eat. There are foods that promote inflammation as well as foods that fight inflammation. Choose from foods that fight inflammation if you suffer from a known inflammatory condition or fibromyalgia.

Keep a food diary to see if these foods do indeed reduce your symptoms. Most of what it takes to fight inflammation is to eat a diet that is well balanced and that contains the anti- inflammatory foods noted above.

Remember that proper nutrition and a balanced diet helps the body maintain an optimal level of health, which makes it much better equipped to support and promote healing and overall wellness.