- Chronic inflammation can cause a range of health problems.
- Eating a healthy, anti-inflammatory diet can reduce inflammation.
Tackling inflammation is a growing topic in the wellness space.
The buzzword "inflammaging" is being used to market antiaging skincare, and the anti-inflammatory supplement market is expected to be worth $32,856 million by 2027.
Meanwhile, the role of food in reducing inflammation has taken center stage. Last year, Gwyneth Paltrow revealed that she eats an anti-inflammatory diet after suffering from long COVID.
But what is inflammation, exactly? Acute inflammation naturally occurs when you have a cut or infection, but sometimes, that inflammation can continue, which is when it becomes chronic.
Chronic inflammation has a range of triggers including poor diet, stress, and smoking. It can cause symptoms such as fatigue, joint pain, skin rashes, gastrointestinal issues, and mouth sores, according to the Cleveland Clinic. It can also contribute to the development of autoimmune conditions like rheumatoid arthritis, high blood pressure, and gastrointestinal diseases.
Eating an anti-inflammatory diet — meaning mostly fresh or minimally processed foods and minimal highly processed foods — can help reduce inflammation, according to the Cleveland Clinic. It's also a generally healthy way of eating.
Here are three recipes by James Wythe, a healthy living influencer working with LloydsPharmacy Online Doctor, that Vinny Kodamala, a nutritionist for the same company, has endorsed for reducing inflammation. They are also tasty, healthy, and easy to make.
Coconut Dhal
This vegan, butternut squash-based dhal only requires one pot to make. First, fry the spices, onion, and butternut squash. Then add the coconut milk, stock, and lentils, and boil for 25 minutes.
"This dhal has many anti-inflammatory benefits," Kodamala said. "Butternut squash and turmeric are both great sources of antioxidants, such as vitamin C and vitamin E, which do wonders for counteracting inflammation."
Vegan mushroom stroganoff
This mushroom stroganoff is also a one-pot meal, which involves frying mushrooms and onions with garlic and then cooking them with coconut milk, Dijon mustard, paprika, and lemon juice for 25 minutes.
Replacing the typical beef in a stroganoff with mushrooms could boost the anti-inflammatory properties of a meal. The evidence on whether red meat promotes inflammation is mixed, but experts still recommend limiting red meat intake as much as possible because it's also been linked to increased risks of cancer and cardiovascular disease, according to the Cleveland Clinic.
"Mushrooms contain multiple natural anti-inflammatory compounds, including essential vitamins and minerals, as well as numerous anti-inflammatory metabolites," Kodamala said.
Healthy energy balls
To make these healthy snack balls, you just need to mix nuts, ginger, and turmeric with water and shape the mixture into balls with your hands.
"Turmeric contains the active ingredient curcumin, which is an antioxidant and anti-inflammatory, making it a real powerhouse to include in your diet," she said.
Nuts may also have anti-inflammatory properties, according to a 2023 review, and so might ginger, according to a 2022 review — but more research is needed on both.