10 Anti-Inflammatory Recipes to Prevent Disease and Help Weight Loss

Research shows that inflammation in the body not only increases your risk of disease (including heart disease and stroke) but can make it tougher to lose weight, as well. An anti-inflammatory diet emphasizes foods that are high in antioxidants, monounsaturated fats, and omega-3 fatty acids, all of which reportedly help reduce inflammation. Keeping your diet low in sugar further cools the inflammatory fires by keeping blood-sugar levels in check. Read on to learn more about an anti-inflammatory diet and find out if it's right for you.

Hallmarks of an Anti-Inflammatory Diet

• Salmon, flax, walnuts, and other omega-3 rich foods are central.

• There's an emphasis on colorful, antioxidant-rich fruits and vegetables, such as berries, broccoli, carrots, and spinach.

• Olive oil is the primary source of fat. Choosing lean meats and low-fat dairy products keeps saturated fat levels down.

• Avocados, nuts, and olive oil provide monounsaturated fats.

• Vegetable oils, which are high in omega-6 fats (getting too much omega-6 fat is believed to increase inflammation), and simple carbohydrates are minimized.

• Certain spices, such as garlic, turmeric, ginger, and chili peppers, also have potent inflammation-reducing abilities, so anti-inflammatory recipes are often inflected with Indian, Asian, and Latin flavors.

text in callout

Try the Anti-Inflammatory Diet If ...

• You love exploring international cuisines.

• You're on an anti-aging crusade.

• You have a great fish market.

• You like to eat out.

But Skip It If ...

• You don't care for fish.

• You dislike spicy food.

• You live for pasta, potatoes, and bread.

• Cream and butter are your two favorite food groups

10 Anti-Inflammatory Recipes

1. Citrus Salad with Ginger Yogurt

2. Indian Spiced Carrot Soup with Ginger

3. Red Bell Pepper, Spinach, and Goat Cheese Salad with Oregano Dressing

4. Pan Seared Salmon on Baby Arugula

5. Roasted Root Vegetables

6. Arctic Char with Chinese Broccoli and Sweet Potato Purée

7. Roasted Salmon with Orange-Herb Sauce

8. Carrots and Brussels Sprouts

9. Chilled Red Bell Pepper and Habanero Soup

10. Curried Chicken Salad with Spiced Chickpeas and Raita

Find More Anti-Inflammatory Recipes in these Books

1. The Anti-Inflammation Zone, by Barry Sears, Ph.D.

Sears layers anti-inflammatory principles onto his original 40:30:30 approach (40 percent of calories from carbohydrates, 30 percent from protein, and 30 percent from fat). You'll still build balanced meals and snacks using the plan's concept of "Zone blocks" (each block is made up of mini-blocks of protein, carbs, and fat), but there's a heightened emphasis on fish, veggies, berries, olive oil, almonds, avocado, and spices.

2. The Perricone Weight-Loss Diet, by Nicholas Perricone, M.D.

Celebrity dermatologist Nicholas Perricone promises that an anti-inflammatory diet will give you smoother, younger-looking skin in addition to a svelte physique. His diet program is built on anti-inflammatory "super-foods." In addition to the usual suspects (salmon, avocado, olives, turmeric, chile peppers, green veggies, and flaxseeds), he adds yogurt, apples, and cinnamon to his Top Ten list.

3. The Inflammation-Free Diet Plan, by Monica Reinagel, M.S. L.N.

Most anti-inflammatory diet plans revolve around the same short list of foods. For more variety, this book has an "IF Rating" system that ranks thousands of foods according to their "inflammation factor." When you're tired of ginger-glazed salmon and broccoli, expand your repertoire with other types of fish, meats, fruits, vegetables, grains, and spices. Build anti-inflammatory recipes and meal plans by adding up the IF Ratings of individual foods.

(Editor's note: The author of this story, Monica Reinagel, also wrote The Inflammation Free Diet Plan. Despite her affiliation with this diet, we are confident in her ability to provide an unbiased analysis of the other diets featured on Epicurious.)