“Inflamming” is a buzzword used to market anti-aging skin care, and the anti-inflammatory supplement market is expected to reach a value of $32.856 billion by 2027.
Meanwhile, the role of food in reducing inflammation has been gaining attention: last year, Gwyneth Paltrow revealed she was following an anti-inflammatory diet after suffering from long COVID-19.
But what exactly is inflammation? Acute inflammation occurs naturally when you have a cut or infection, but sometimes the inflammation continues and becomes chronic.
Chronic inflammation has many causes, including an unhealthy diet, stress, and smoking. According to the Cleveland Clinic, chronic inflammation can lead to symptoms such as fatigue, joint pain, skin rashes, gastrointestinal problems, and mouth ulcers. It can also contribute to the development of autoimmune diseases such as rheumatoid arthritis, high blood pressure, and gastrointestinal disorders.
According to the Cleveland Clinic, an anti-inflammatory diet — one that consists mostly of fresh or minimally processed foods and minimizes highly processed foods — can help reduce inflammation and is also a generally healthy way to eat.
Healthy living influencer James Weiss, in partnership with Lloyd’sPharmacy Online Doctor, recommends three recipes to help reduce inflammation – all delicious, healthy and easy to make.
Coconut Dal
This vegan butternut squash-based daal can be made in one pot. Start by sautéing the spices, onion and butternut squash. Then add the coconut milk, stock and lentils and simmer for 25 minutes.
“This daal has a lot of anti-inflammatory properties,” says Kodamala, “and both the butternut squash and turmeric are great sources of antioxidants like vitamin C and vitamin E, which are incredibly effective at reducing inflammation.”
Vegan Mushroom Stroganoff
This Mushroom Stroganoff is also a one-pot meal, where mushrooms and onions are sautéed with garlic and simmered for 25 minutes with coconut milk, Dijon mustard, paprika and lemon juice.
Substituting mushrooms for the regular beef in your stroganoff could boost the anti-inflammatory properties of your diet. There’s mixed evidence on whether red meat promotes inflammation, but experts recommend limiting your red meat intake as much as possible, as it’s also linked to an increased risk 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 says.
Healthy energy balls
To make these healthy snack balls, simply mix nuts, ginger, and turmeric with water and form into balls with your hands.
“Turmeric contains the active ingredient curcumin, which has antioxidant and anti-inflammatory properties, so adding it to your diet can have really powerful effects,” she said.
Nuts may also have anti-inflammatory properties, according to a 2023 review, and ginger may also have anti-inflammatory properties, according to a 2022 review, but both need more research.
