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Aging is wild. One day you’re doing handstands in the grass, the next you’re Googling “why does my knee sound like popcorn?” A lot of our aches and pains come down to inflammation—the bloating, brain fog, random rashes, and that lovely mid-afternoon crash. To combat it all, I created this anti-inflammatory smoothie using plant-based ingredients that combat inflammation.
Sip on this smoothie with fresh beets, citrus fruits and anti-inflammatory ginger to recover from a Saturday morning shopping trip to Costco (never a good idea), a long run with your BFF or just another day living your best life.
Anti-Inflammatory Smoothie Ingredients
One way to combat inflammation is by incorporating anti-inflammatory ingredients into your diet. This blend of powerhouse ingredients not only tastes great but also works wonders in reducing chronic inflammation, supporting heart healthy fats, and boosting your immune system. Here are a few of my favorite anti-inflammatory foods to whip up into a rich and flavorful smoothie:
- Kale is rich in antioxidants, particularly flavonoids and vitamin C. These dark leafy greens help reduce inflammation by neutralizing harmful free radicals in the body.
- Beets are packed with betalains, compounds that have potent anti-inflammatory properties and support heart health by lowering blood pressure.
- Oranges are high in vitamin C, an antioxidant that helps reduce inflammation and boosts the immune system by protecting cells from oxidative damage.
- Mixed berries like blueberries, blackberries, and raspberries contain anthocyanins, powerful antioxidants that reduce inflammation and help this berry smoothie protect against chronic diseases like heart disease and cancer.
- Pineapple contains bromelain, an enzyme known for its ability to reduce inflammation and aid digestion, especially after injury or surgery.
- Ginger root has strong anti-inflammatory effects due to compounds called gingerols, which may help reduce muscle pain and arthritis-related inflammation.
- Coconut oil contains lauric acid, a medium-chain fatty acid with anti-inflammatory and antimicrobial properties that can support immune function.
- Chia seeds are high in omega-3 fatty acids, which have anti-inflammatory effects and support heart health while also providing fiber and protein.
What Foods Cause Inflammation
Inflammation can be triggered by common foods many of us eat daily—especially refined sugar, white flour, processed carbs, fried foods, red and processed meats, and low-quality oils. Excess alcohol, artificial additives, and even dairy (for some) can also contribute to chronic inflammation, leading to symptoms like bloating, fatigue, joint pain, and brain fog. The good news? You don’t have to be perfect—just start swapping in more whole, plant-based foods like leafy greens, berries, turmeric, and ginger to help your body naturally calm inflammation and feel its best.
Anti-Inflammatory Smoothie
Ingredients
- ½ cup kale
- ½ cup beets peeled and chopped
- ¾ cup water
- ½ orange peeled
- 1 cup mixed berries frozen
- ½ cup pineapple frozen
- 1 tsp ginger root peeled
- 2 tbsp chia seeds
- 1 tsp coconut oil optional
Instructions
- Wash and chop vegetables and peel and remove the seeds from the orange before adding to your blender with water.
- Puree on high until the mixture is smooth. Scrape down the sides of chunks of the green stick to the sides of the blender.
- Add frozen berries, frozen pineapple, fresh ginger root, coconut oil, and chia seeds to the blender. Blend again on high until everything is well combined and smooth.
- Pour the smoothie into your favorite glass or jar. If you're feeling fancy, garnish with extra chia seeds or a slice of fresh orange for a pop of color. Enjoy immediately to get the most nutritional benefit from all the fresh ingredients!
Equipment
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.
- Use at least one frozen fruit for a refreshingly cool smoothie.
Nutrition
Common Questions
Yes—anti-inflammatory smoothies taste amazing when you balance earthy ingredients (like kale or beets) with naturally sweet fruits (like pineapple, orange, or berries). A little ginger or citrus helps brighten everything up too.
You can have this smoothie every single day, yet feel free to start with just a few times a week to see how your body adjusts. This can be a powerful addition to your routine if you’re working on reducing inflammation.
To mask the taste of beets or leafy greens, add more ginger, pineapple, orange, or berries to help cut the “earthiness.”
Yes, you can make this anti-inflammatory smoothie in advance to save time. Blend it the night before and refrigerate in a sealed jar (drink within 24 hours). Or try freezing meal prep smoothie packs with pre-measured ingredients and dump them into the blender when ready. Another options is to make smoothie cubes (freeze the smoothie in an ice tray) and re-blend with liquid when needed.
Is the coconut oil an anti-inflammatory; was wondering if I can leave that out?
Thank you!
Hey Amanda,
Yes, the coconut oil is an anti-inflammatory so if you can tolerate it I would definitely keep that ingredient.
Hello,
I would like to try this shake, but I have an allergy to pineapple. Do you have any recomendations for a replacement?
Mango is a good replacement for pineapple.
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Thanks for sharing the green smoothie love! 🙂
Can you use cows milk ?
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!
Every time i use spinach in my smoothie i have heart burn
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
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
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
https://simplegreensmoothies.com/
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 🙂
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 🙂
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!
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.
I’ve read that you lose the fiber when you use a juicer to process fruits or vegetables. I think with using a blender, everything stays in place. I’ve never used a juicer. I’ve been told that there is a filter/screen in juicers that catch everything except the liquid.