Over the last few years, many studies have shown that inflammation contributes to a number of health conditions and symptoms. Things like skin rashes, digestive troubles, headaches and migraines, brain fog, fatigue, and more can often be attributed to inflammation. So I took foods that I know help with these symptoms and blended them up into an anti inflammatory smoothie recipe that legit works.
Foods that cause inflammation
The foods that cause inflammation won't surprise you. Red meat, processed and preserved meats and sausage, dairy, gluten and white flours/starches, refined sugar, and preservatives top the list. A diet rich in these potent foods will most likely cause you to feel cruddy anyway. If you're susceptible to inflammation, these things can make symptoms even worse.
What can you do? Consuming a diet that is full of foods that fight inflammation is a great place to start.
Focus on whole foods that are very similar to a Mediterranean diet, making it super doable for most people in the western world. Heck, I can get all of these foods at my local grocery store! It's hard to make excuses when it's accessible, right? Here's the list to focus on:
- tomatoes
- olive oil
- leafy greens + cruciferous veggies
- fruit, berries + other low glycemic fruits
- citrus - lemons and oranges
- fish rich in omega-3 fatty acids - salmon, sardines, mackerel
- ginger
- garlic
- turmeric
Certain seeds also have inflammation fighting properties - like chia, hemp and flax seed. The good news is, you can find them all right in my Protein Smoothie Boost, plus 10g of protein! Try the anti inflammatory smoothie below with our without Protein Smoothie Boost and soothe your body from the inside out.
FAQs
Citrus cilantro smoothie, anti inflammatory smoothie, lemon smoothie, and pineapple ginger smoothie are all at the top of my list.
Outside of smoothies, there are lots of great and simple tonics with ingredients like ginger and turmeric that can help soothe the body.
For sure! Bananas are rich in antioxidants and fiber, making them a great addition to your anti inflammatory diet.
A green smoothie with plant based protein is a great way to start the day. Fight inflammation before it creeps up by consuming fruits + veggies like leafy greens and berries first thing in the morning.
Anti inflammatory Recipes
Here are a few of my fav recipes to help fight inflammation. Add these to your meal roster over the next few weeks, then let me know how you feel!
- Roasted veggie Mediterranean bowl
- Golden milk
- Citrus cilantro smoothie
- Carrot ginger soup
- Turmeric smoothie cubes
- Lime popsicles
- Lemon smoothie
- Avocado caprese salad
- Soothing PCOS smoothie
- Pineapple ginger smoothie
If these recipes are right up your alley, then sign up for my newsletter to get plant based recipes just like these delivered to your inbox. Don't forget to give the anti inflammatory smoothie below a blend and let me know how you liked it!
Anti Inflammatory Smoothie
Rate this Recipe Print RecipeIngredients
- 1 cup fresh kale
- ½ beet (peeled and chopped)
- ½ cup water
- ½ orange (peeled)
- 1 cup mixed berries (frozen)
- ½ cup pineapple (frozen)
- 1 teaspoon ginger root (grated or chopped)
- 1 teaspoon coconut oil
- 1 serving Protein Smoothie Boost (optional)
Instructions
- Place baby kale, beet, water, and orange into a blender.
- Puree until smooth.
- Add remaining ingredients.
- Blend again until smooth.
Notes
- Carrots can be substituted for the beets.
- Mango can be substituted for the pineapple.
- Baby kale or spinach can be used to make the smoothie less bitter.
Nutrition (estimated)
Megan
Love this smoothie!!
Kim
Love this smoothie and how good it makes me feel!
Ari
Hi, Jen.
Does the beet need to be pre-cooked or can we use raw beet?
Thanks & be well!
Ari
Simple Green Smoothies
Excellent question Ari! It's gonna be up to you here. You can use either cooked (steamed is best) or raw beets. Cooked beets you'll find slightly sweeter + easier to peel. Raw beets will be earthy in flavor.
Maree Maggs
Why don't you send to Australia?MAREE
Simple Green Smoothies
Hi Maree! Currently the postal service is not allowing us to ship to Australia and several other countries due to covid protocols. We're super sad about it, yet are continuing to check the status and will start shipping to Australia as soon as we're able.
Moira
Can you freeze these ingredients without th water and then use at a later date and just add the water when needed.
Simple Green Smoothies
Absolutely, Moira! Great question! For Jen's demo on how to do this, check out her DIY Frozen Smoothie Packs.
Tina R Sartin
Hi I haven't tried it before but I do want to started it yet but I can not have coconut due to my allergic reaction towards it what can I substitute with it instead and still get the same results.
Simple Green Smoothies
Hi Tina! So sorry we missed your question earlier! You can use another mild oil like grapeseed oil. Since other oils are in liquid form, it might be best to reduce the amount slightly for this recipe. Another swap could be applesauce. Let us know what you try and what you liked!
Ada Le Troadec
You say that your fat burning smoothie yields l smoothie. It seems to me that it should be for 2. I easily fill a 16 Oz glass. Isn't that a lot for 1 person?
Simple Green Smoothies
Hey there Ada! Most of our smoothie recipes make a 16 oz. smoothie - which is one portion. Our goal for you is to add one 16-ounce green smoothie to your day in addition to your regular diet. We found that amount helps to get the optimal amount of added nutritional benefit from the greens and fruit being blended. You can drink it with a meal, as a meal, or as a snack. If it's too much for you, you could def drink half at one time of day and half later or even the next day.
B skinny
Ginger reflux’s on me what else can I use?
Simple Green Smoothies
Hey rawkstar! Fresh turmeric would make a great sub here, if you can tolerate it. Turmeric has really lovely anti-inflammatory properties as well.
Diana
Wow! Thank you for sharing this recipe. I’ve recently been diagnosed with mild Chron’s disease. I do not want to be on any medications and an asymptotic for the most part. So I am trying to heal my body as naturally as possible. I have introduced more fiber in my diet (which I’m already seeing positive results from!), and plan on eating as many anti-inflammatory foods/shakes as I can tolerate to help balance my system again! The ginger in this shake really sets it off, I think! Thanks again.
Simple Green Smoothies
So sorry to hear about your recent diagnosis, Diana. Yet, super proud of you for seeking natural solutions! All the best as you step toward healing.
Amy
Do you cook the beet or is it raw? If you cook it, what is the best way without losing all the nutrients?
Simple Green Smoothies
Totally your choice, Amy! You can use either cooked (steamed is best) or raw beets here. Raw beets have a more earthy flavor. Cooked beets area slightly sweeter + are easier to peel.
Mary Jane Arinzana
Hi can i put almond milk instead of water?
Simple Green Smoothies
Hi Mary Jane! Generally speaking, it's totally fine to exchange water and plant-based milk for each other in any recipe. However, depending on the smoothie it can affect the taste. Plant-milk usually does better in smoothies that aren't citrus based. Since this is a mix of citrus and berry - we say go for it! Give it a blend and let us know what you think. 🙂 We would def avoid traditional cow's milk dairy here as it can increase inflammation in many cases.
Diane
Can I use spinach instead of Kale??
Simple Green Smoothies
Kale would make a great swap here. It's even higher in flavonoids, which give it more anti-inflammatory super powers!
Shelly Overkleeft
I have ginger powder can I use that
Dorothy Lee
Do you use raw beets or do you cook or stem the beets first?
Simple Green Smoothies
Hi Dorothy - You can totally use either raw or steamed. Raw beets are a bit more earthy while roasted, steamed or cooked beets have a slightly sweeter taste and are easier to peel.
Felicia
I cannot have pineapples, are there any good replacements? 🙂 Looking forward to trying this!
Simple Green Smoothies
Oranges, mangoes or peaches are great subs for pineapple. Happy blending!
Kathleen Paglia
Can you use jarred beets? Or is the skin important?
Simple Green Smoothies
Hi Kathleen! Great question - the beets you find in a jar are similar in nutritional properties, yet will contain more sodium than fresh. And yeah, you do lose additional nutrients (like vitamin A and C, plus antioxidants) when you avoid the skin, yet it's def better than no beets at all!
Marisa Swanson
It took me several rounds of buying the fresh ingredients before I tried making this smoothie. I found that my beets went bad after 2-3 days, so if i didn't make it right away, they'd be rotten. BUT, I finally got the beets and kale at the same time and whipped up a batch of this stuff. I admit, I expected it to be gross and earthy-tasting, but none-the-less, good for me. WRONG - it's actually delicious! The pineapple and berries do alot to "cover up" any beet taste, and the beets add the most beautiful color! It is so good, it's more like drinking kool-aid than it is like drinking V8. Don't be scared. I felt stronger and really smart 😉 almost immediately after drinking a batch!
Ronae
How often can I drink this juice? I love it.
SGS Rawkstar Jess
I think you could drink one of these every day if you like, Ronae. 🙂
Ronae
Thanks
Bob
How often and how long does it take to start working?
SGS Rawkstar Jess
Hey Bob! Everyone's body is different so I can't really say how long it will take. I think if you're dealing with inflammation, you'll want to drink this smoothie at least a few times a week and alternate with other green smoothies. You could start feeling better in as short as a few days. Good luck!
Sami
I just made this smoothie for the first time -- HOLY TOLEDO IT'S SO GOOD. I'm not the biggest fan of beets nor ginger, so I wasn't expecting to like this THAT much. The flavors compliment each other perfectly. I only had spinach on hand, so I used it instead of kale, and it still tastes so good.
SGS Rawkstar Jess
It's surprisingly good, isn't it?!
Sydney
Are the beets raw or cooked?
SGS Rawkstar Jess
Hey Sydney! You can actually use either, it's more of a personal preference. Raw beets are a bit more earthy while roasted or cooked beets have a slightly sweeter taste.
Kim
I made this, it tastes great, I also added a tablespoon of plain yogurt
SGS Rawkstar Jess
Any smoothie with anti-inflammatory properties is a winner in my book. 🙂
Cathy
What out a recipe including cucmber & celery?
SGS Rawkstar Jess
We have one, Cathy. Here's the link to that recipe: https://simplegreensmoothies.com/immune-system-booster 🙂
Chrissy Kelly
Thank you for this recipe! I am following a lectin-free diet to deal specifically with inflamation, The Plant Paradox plan, as I wrote you about.
I will try it to see if alleviates my pain in my hands and shoulder from arthritis.
I like that you give options, in case I don't have everything right now and as both of those options are better for me, but this time I will have to try the pineapple and don't have beets so I will do the mango!
Love your website, have followed you since 2016 I believe and recommend you to everyone I possibly can!
Thank you for coming up with this, per my request!
SGS Rawkstar Jess
Glad you like this recipe! I make this smoothie often and I love it. 🙂
erika saenz
hello im pregnant can i take this smoothie ? my inflammation is a lil worst but i see it has 30 sugar is that lot , im trying to be careful with my sugar intake ?
SGS Rawkstar Jess
Hi Erika! I would suggest speaking with your healthcare provider and/or nutritionist regarding your diet while pregnant. They know you + your body best! 🙂
Daniel Brickell
Really tasty. Been having this every night before bed.
SGS Rawkstar Jess
This is definitely a great one!
Brenda
Tatse good.. hope it works on the inflamation.. thank you
Esmeralda
Muy bueno este articulo los tengo que aser sufro de artritis en una pierna gracias
SGS Rawkstar Jess
¡De nada! Lamento saber de tu artritis. Espero que esto ayude.
regs
Love the color of it, looks so refreshing!
Donna Sawchyn
Hi Jen, just wondering if I have roasted the beets are they still beneficial in a smoothie? I assume you are using them raw. Thanks,
Donna
Barbara Graham
Amanda, I know I have a lot of inflammation in my body. I have severe fibromyalgia and have been diagnosed with Type II Diabetes. The above Smoothie looks great but I know it’s too much sugar for me so I see you said to substitute a cup of berries for another cup of greens. 1) will it be too bitter for a newcomer and what should I add or take away for my Fibromyalgia. and 2) is there a list of smoothies for my issues for variety?
Thank you,
Barbara in MD
SGS Rawkstar Carissa
Hey Barbara,
You can always just add less of the fruit and more of the greens with this recipe instead of adding the berries. You can always add in some dates or honey to naturally sweeten it up a little.
Also, since we are not nutritionist we do not have a specific recommendation for you but I would suggest sticking with these ingredients to fight the inflammation.
Hope that helps!
Jessica
What blender do you use? I loved this, so tasty but need a large blender for 6 that makes the smooth smooth, I had lots of chunks from the beets and kale. Thanks
Amanda
Is the coconut oil an anti-inflammatory; was wondering if I can leave that out?
Thank you!
SGS Rawkstar Carissa
Hey Amanda,
Yes, the coconut oil is an anti-inflammatory so if you can tolerate it I would definitely keep that ingredient.
Teresa
Hello,
I would like to try this shake, but I have an allergy to pineapple. Do you have any recomendations for a replacement?
Catherine Albaugh
Mango is a good replacement for pineapple.
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Thanks for sharing the green smoothie love! 🙂
Villa
Can you use cows milk ?
SGS Rawkstar Amanda
Hi Villa,
Great question! Dairy can be pretty tough on your digestion, for that reason you won't find it in our recipes - especially our Anti-Inflammatory Green Smoothie above where we want to show your belly some extra love. Including dairy in your diet - is definitely a personal decision. For us here at Simple Green Smoothies we've found that diary doesn't make our bodies feel great, and if you're not reaching for organic milk you can find yourself drinking a lot of additives, and lastly - dairy is actually the #1 undiagnosed food allergy. Love dairy and the way it makes you feel? Then go for it - and try adding it to a green smoothie recipe. I'd just suggest skipping our Anti-Inflammatory Green Smoothie as this recipe specifically is designed to heal your gut!
Christine
Every time i use spinach in my smoothie i have heart burn
SGS Rawkstar Amanda
Hi Christine.
Spinach not making your body happy? Swap out spinach for another leafy green you love! Here are a few of our favorites...
https://simplegreensmoothies.com/leafy-greens
j
Love your website and all the information! However, should there be a concern about the high levels of sugar and carbs that are in the recipes? How does this fit into an overall healthy lifestyle? THANKS
SGS Rawkstar Amanda
Hi J,
Great question. Each smoothie has 3 cups of fruit in it, and it is recommended that an adult has 1.5 to 2 cups of fruit a day. When you drink 16oz of our green smoothie recipe you will be meeting, or just under your daily intake for fruit. If you feel like that is too much fruit, feel free to do 2 cups of fruit in each smoothie with 3 cups of leafy greens. Hope that helps. 🙂
https://simplegreensmoothies.com/low-sugar-fruits-smoothies
https://simplegreensmoothies.com/
Andi
I tried this one today. It was first time I've used Kale. Having just completed the 10 day kickstart. I really enjoyed the kick the ginger gave it and I love fresh beetroot anyway. I had 2 servigs cos my hubby wasn't keen. So now I'm stuffed like a little piggy 🙂
Strahinja
Hi,i have one question and i wanna know what do you think about it,i heard some rumors that when you blend your food you lose fiber and nutrition from it,personally i dont believe in that especially if you use a high power blender that can blend all food in 30s,i searched on internet and i cant find any studies that confirm that rumors,but i want to know your thoughts about it 🙂
SGS Rawkstar Amanda
Hi Strahinja,
Great question! We do believe that nutrients begin to "go away" and oxalate, but we don't believe this happens right away. Our stance is that green smoothies stay good for you for up to two days, as long as they are in a sealed container in the refrigerator.
And while some nutrients may oxalate before you finish your green smoothie. If green smoothies help you add leafy greens + healthy nutrients to your body, we say some nutrients are better than no nutrients at all. #win!
Joanna
Amanda, I'd like to make a correction to your reply to Strahinja. I believe you meant to say 'oxidize' instead of "oxalate" ~calcium oxalate is a crystal found often in urine and is a common cause of urinary/bladder/kidney stones.
Respectfully, Joanna B.