What is the number one food to fight inflammation?

Research shows that vitamin K-rich leafy greens like spinach and kale, berries, and yellow and orange fruits and vegetables may be particularly protective. Whole grains. The fiber in oatmeal, brown rice, whole wheat bread, and other whole grains may help with inflammation.

How long does it take for a vegan diet to reduce inflammation?

There are various studies on the impact of these diets on inflammation, but results are mixed. In a 2015 study published in Complementary Therapies in Medicine, 600 participants followed a vegan diet for three weeks which significantly reduced C-reactive protein (CRP), a key marker for acute and chronic inflammation.

What foods flush out inflammation?

To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. "To these, many people add herbs and spices like cinnamon, ginger, and turmeric.

What vegan proteins are least inflammatory?

A plant-based diet is a healthy way to combat chronic inflammation and help you feel your best. The vegan diet is great for inflammation because by passing on the meat, you get the added benefit of extra fiber and phytochemicals from plant proteins like tofu, beans and lentils, and tempeh.

Is keto or vegan better for inflammation?

Research indicates that low-fat vegan or vegetarian diets can lower inflammation and heart disease risk , while ketogenic diets may benefit certain epilepsy types and reduce neuroinflammation. However, the precise effect of diet on human immunity is still unclear.

Can going vegan heal your gut?

The gut benefits of a vegan diet Research has found that there is a reduction in inflammatory gut bacteria, as well as an increase in the protective species of bacteria . This is likely due to the higher fibre content of the average vegan diet.

Are bananas OK for inflammation?

Bananas are versatile fruits with anti-inflammatory, antimicrobial, and antioxidant properties that can help counteract inflammation and support the body's immune system. People may benefit from an anti-inflammatory diet and avoiding pro-inflammatory foods.

What are the 5 classic signs of inflammation?

Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa) .

Is peanut butter inflammatory?

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory . Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.

Are eggs good for inflammation?

Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation . The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.

39 Vegan Anti-Inflammatory Recipes

Whether you’re interested in going plant based or simply looking to feel better, adding more anti-inflammatory recipes to the mix can go a long way!

Many years ago I dabbled with learning how to become a vegan runner. What came out of that was a better understanding for the ways to incorporate more vegetables in to every meal. And how to take advantage of wide range of super beneficial foods I’d been ignoring like lentils.

What are Anti-Inflammatory Foods?

The anti-inflammatory diet is a way of eating that will include mostly plant based foods like vegetables, fruits, foods high in Omega-3 fatty acids, whole grains, beans, nuts healthy fats and herbs that help with recovery.

Some inflammation is a good thing, after a workout it’s what tells the body to repair and build back stronger. What we are concerned with is chronic inflammation.

It’s this low level that just stays with the body all the time and is often see in runners with arthritis, asthma, eczema or simply a super high stress life.

Anti-inflammatory recipes will limit the use of things that could cause more systemic inflammation:

Sugar
Processed foods
Fried foods
Red meat
Transfats

Additionally, this is going to include any food sensitivities that you might have. In my case, eggs trigger my gut to get very unhappy which then leads to more inflammation and slows down my workout recovery.

It’s extremely important to know if you have any foods like that. Checkout the article linked above for tips to figure this out.

Benefits to Anti-Inflammatory Diet

We’ve often heard that food is medicine and this exactly how you might think of this way of eating. The goal is truly to help lower your inflammation levels and speed up recovery, healing and health.

In fact, the Mediterranean diet is often sited by Registered Dietitians as a great example of an anti-inflammatory way of eating!

Can help those with a Chronic Illness
Reduces high blood pressure and Type 1 Diabetes
Assist in lessening bowel inflammation
Help with fatigue, bloating, headaches or getting sick frequently

Need a little more motivation to up your plant game? How about these amazing reasons from runner Rich Roll:

“I truly believe that eating plant-based is a secret weapon for maximizing athletic performance, primarily because it optimizes immune system functionality and significantly expedites physiological recovery from exercise induced stress.

For the non-athletic, maximizing athletic recovery is the holy grail of actualizing performance potential. If I could do what I’ve done athletically on nothing but plants in my mid and late 40’s, imagine your own untapped capabilities.”

39 Anti-Inflammatory Recipes

If you’re still dipping your toe in the plant filled water and maybe just need to incorporate more plant-based meals, I’ve got you covered!

Here are some ideas to help make the transition to meat free, dairy free, egg free foods that will support your training.

Dinner and Lunch Ideas

The easiest way to make the switch is to find foods that feel hearty and if you can use spices all the better! Your new foods aren’t going to taste like meat, so you need to find flavors that still delight.

I’m starting with dinner ideas because that’s where most often the concern of protein shows up. Luckily, it’s not the issue you might assume, as noted by One Green Planet

“Plant-based nutrition is a great way to enhance your muscle mass by giving the body beneficial vitamins, minerals, amino acids, and complex carbs that meet the body’s needs on a number of levels.”

First up, an easy favorite Lentil Taco meat.

Print Recipe

Lentil Taco Meat

A hearty recipe that is easy to make, and super healthy.

Course: Main Course

Cuisine: Gluten Free, Vegan

Keyword: Gluten Free, Healthy, Vegan

Ingredients

1 cup soaked and cooked lentils
1 cup red beans
1/2 cup pureed carrots a la sneaky chef
oregano
chili pepper
paprika
cumin
garlic salt
black pepper

Instructions

Adjust total qty of beans for how large you want the batch to be
Put all ingredients in food processor and pulse
I like it really spicy, so start with 1/2 tsp each and adjust…I used a lot more ?
Serve it up with a bed of greens, sliced peppers, salsa and avocado

Soak your lentils before cooking. TIP: Just dump them in a bowl with water before heading to work or bed.

Some other ideas for a hearty anti-inflammatory dinner:

Hearty Vegan Chili from RunToTheFinish
Chickpea Tofu Eggplant Curry from Endless Meal
Coconut Butternut Squash Soup from RunToTheFinish
Spaghetti Squash Pad Thai from Natural Girl Modern World
Easy Chickpea Falafels from RunToTheFinish

Vegan Jalapeno Mac and Cheese from Cotter Crunch (pictured above)
Beet Falafel Sliders from Shaw Simple Swaps
Vegan Sloppy Joes from Dietitian Debbie
Stuffed Peppers from Plant Based Cooking

Vegan Enchiladas Verdes from Carve Your Craving (Pictured Above)
Veggie Burger in a Bowl from Hey Nutrition Lady
Butternut Squash Noodles with Spinach and Mushrooms from Tasting Page
Vegan Tuscan Gnocchi from Nora Cooks

Side Dish Ideas

We’ve covered the main dishes and meals, but sometimes what you need is just that little extra on the side. A few more ideas that you can use with any meal to get some awesome health benefits from your food.

Sweet Potatoes with Swiss Chard from Plant Based Cooking
Anti-Inflammatory Creamy Coconut Rice from Gathered Nutrition
3 Vegan Dipping Sauces from This Savory Vegan
Turmeric Roasted Cauliflower from A Cedar Spoon
The Best Balsamic Roasted Brussels Sprouts from The Big Man’s World

Breakfast Time Ideas

Of course you could always enjoy a fabulous overnight oats recipe with almond milk or even a green smoothie, but I’m all about getting in great protein at breakfast to help me feel satisfied all day long.

They’ve proven that can help reduce sugar cravings and I know if I can get in a couple veggies it puts me on the right track.

Tofu Scramble with Veggies from RunToTheFinish
Tempeh Hash with Brussel Sprouts from Oh My Veggies (pictured above)
Vegan Pumpkin Bake from RunToTheFinish
Anti-Inflammatory Blueberry Smoothie from Lemon and Zest
Savory Oatmeal with Tempeh Bacon from Emile Eats
Chickpea Flour Mini Veggie Frittatas from The Mostly Vegan
Broccoli and Quinoa Breakfast Patties from Neurotic Mommy
Vegan Cashew Cream Mushroom Tart from RunToTheFnish
Peanut Butter Breakfast Bars from Joy Food Sunshine
High Protein Overnight Oats from RTTF

Looking for some new meal ideas, try these #plantbased #recipes for enhanced recovery Click To Tweet

Dessert Time Ideas

Have no fear, you can still enjoy sweet treats and even chocolate! You have to read labels a little more carefully to avoid the dairy, but it’s worth it for the bliss sans the bloat.

Cookies and Cream Recovery Smoothie from RunToTheFnish
Raspberry Swirl Banana Ice Cream from Well and Full
No Bake Power Cookies from Go Dairy Free
Whole Foods Vegan Cookie Copycat Recipe from RunToTheFinish
Healthy Vegan Chocolate Chip Muffins from Two Raspberries
Vegan Vanilla Cupcake from RunToTheFinish

Gluten Free Cookie Cake from Fooduzzi (pictured above)
Flourless Apple Pie Blondies from The Big Man’s World
Chocolate Chip Cookie Dough from Meme Inge
Easy Paleo Peach Cobbler from Fitviews

Incorporating just one or two plant-based meals each week, can help you to think differently about food. It opens up tons of new meal ideas and makes the focus on vegetables more prevalent in every meal.

For anyone who wants to recover faster, there are huge benefits to mixing up the foods you eat and incorporating more plant based meals!

These ideas are healthy with a focus on one’s that are easiest for the palate to adjust from a meat eaters diet.

A few more resources to help with your plant-based sports nutrition:

Thrive by Brendan Brazier (have read all his books and enjoyed)
No Meat Athlete (tons of great information)
Oh She Glows (fabulous healthy recipes, but many above my expertise in the kitchen)
Rich Roll (great cookbook and podcast)

How often do you have plant-based meals?

What’s your favorite vegan recipe?

Other ways to connect with Amanda
Instagram Daily Fun:RunToTheFinish

Facebook Community Chatter:RunToTheFinish

39 Vegan Anti-Inflammatory Recipes | Tacos & More (2024)