Anti-inflammatory diet: Foods, tips and recipes that work
Did you know that the food you eat can affect inflammation in the body – both positively and negatively?
An anti-inflammatory diet can help the body calm chronic inflammation, strengthen the immune system and give you more energy in everyday life.
In this blog post, we show you which foods help, what to avoid – and we share two easy recipes you can make right away. We also recommend natural supplements that can support you on your way.
🔥 What is inflammation and why does it occur?
Inflammation is the body's natural response to injury or threat. The problem arises when this condition becomes chronic, often as a result of poor diet, stress, lack of sleep, and environmental factors.
Chronic inflammation can be linked to:
- Joint pain and stiffness
- Intestinal complaints
- Skin problems
- Low energy level
- Brain fog
- Increased risk of heart and lifestyle diseases
🥗 What is an anti-inflammatory diet?
An anti-inflammatory diet is about supporting the body through foods that calm chronic inflammation , protect cells from oxidative stress , and promote balance in the immune system .
Inflammation is a natural reaction in the body when we are injured, sick or stressed, for example. But when inflammation persists over time – often due to unhealthy diet, stress, lack of sleep and environmental toxins – it can contribute to a range of health problems: from joint problems and intestinal discomfort, to low energy and a weakened immune system.
An anti-inflammatory diet therefore focuses on foods such as:
- Contains antioxidants , which neutralize free radicals and protect cells
- Provides healthy fatty acids , especially omega-3, which regulate the immune response
- Is rich in fiber , which supports the intestinal flora and counteracts inflammatory processes
- Has a low glycemic index , which contributes to stable blood sugar and reduces systemic stress
At the same time, it is about limiting foods that create or exacerbate inflammatory conditions – such as ultra-processed foods, sugar, fried foods and trans fats.
It's not about perfection, but about making regular, conscious choices that support your body – with food that both tastes good and does you good 💚
✅ Foods that reduce inflammation
These foods should have a permanent place in your everyday diet:
🍣 Fatty fish
Salmon, sardines and mackerel are rich in omega-3 fatty acids (EPA and DHA) which reduce inflammation.💡 Also try Omega-3 from krill – easily absorbed and without a fishy aftertaste.
🥬 Dark green leafy vegetables
Spinach, kale and arugula contain a lot of magnesium and antioxidants.
🫐 Berries
Blueberries, raspberries and cherries are high in polyphenols that protect your cells.
🌿 Spices: Turmeric and ginger
These are among the most powerful natural anti-inflammatories we know. 🌟 Curcumin + Ginger + B12 combines these two super ingredients with vitamin B12 for energy and immune support.
🥑 Healthy fats
Avocados, nuts, and extra virgin olive oil contain healthy fatty acids and antioxidants.
🌾 Whole grains and fiber
Oats, quinoa, and barley support gut health and reduce inflammatory markers in the body.
Foods that can trigger inflammation
- Refined sugar and soda
- Ultra-processed food
- Trans fats and fried foods
- Large amounts of processed and prepared meat
- Alcohol
Natural Supplements That Support an Anti-Inflammatory Diet
- Curcumin + B12 + Ginger : Combines four anti-inflammatory and energy-supporting ingredients.
- Omega3 Krill + choline + astaxanthin : High bioavailability and no aftertaste.
- OptiMSM + C + Blueberry : Relieves stiff joints and protects against oxidative stress.
- Collagen + hyaluronic acid + pine bark : Collagen is important for skin, tendons, joints and connective tissue – and contains amino acids that also play a role in the body's inflammatory process.
Two anti-inflammatory recipes
1. Smoothie bowl with ginger and blueberries
Ingredients:
- 1 cup frozen blueberries
- 1/2 banana
- 1 dl almond milk
- 1 tsp chia seeds
- 1 tsp grated ginger
- 1/2 teaspoon turmeric
- 1 teaspoon honey
Topping: Walnuts, coconut flakes and extra berries. 💡 Feel free to combine with a capsule of Curcumin + Ginger + B12 for extra support.
2. Salmon with quinoa and kale
Ingredients:
- 1 salmon fillet
- 1 cup quinoa (cooked)
- 1 handful of kale
- 1/2 avocado
- Juice of 1/2 lemon
- 1 tablespoon olive oil
Here's how:
- Fry the salmon with a little salt and pepper.
- Lightly sauté kale in olive oil.
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Serve with quinoa and avocado, and top with lemon. 🐟 Combine with Omega-3 from krill for optimal effect.
Summary: Eat your way to more balance and energy
An anti-inflammatory diet is not a diet – it’s a lifestyle. By eating more anti-inflammatory foods and supporting your body with natural supplements, you’ll be setting yourself up for more energy, better mood, and stronger health over time.