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.
Table of Contents
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 food 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 a whole food list to focus on when fighting inflammation:
- 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 flaxseed. The good news is, you can find them all right in my homemade protein powder, plus 10g of protein! Try the anti-inflammatory smoothie below with the boost and soothe your body from the inside out. You really can use this in an of my healthy smoothie recipes to give them a boost.
Helpful 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.
More 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 with a rating + review!
Anti-Inflammatory Smoothie
Equipment
Ingredients
- ½ cup kale
- ½ cup beets peeled and chopped
- 1 cup water
- ½ orange peeled
- 1 cup mixed berries frozen
- ½ cup pineapple frozen
- 1 tsp ginger root peeled
- 1 tsp coconut oil
- 2 tbsp chia seeds
Instructions
- Place 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.
- Use at least 1 frozen fruit for a refreshingly cool smoothie.
Can you use jarred beets? Or is the skin important?
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!
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!
How often can I drink this juice? I love it.
I think you could drink one of these every day if you like, Ronae. 🙂
Thanks
How often and how long does it take to start working?
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!
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.
It’s surprisingly good, isn’t it?!
Are the beets raw or cooked?
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.
I made this, it tastes great, I also added a tablespoon of plain yogurt
Any smoothie with anti-inflammatory properties is a winner in my book. 🙂
What out a recipe including cucmber & celery?
We have one, Cathy. Here’s the link to that recipe: https://simplegreensmoothies.com/immune-system-booster 🙂
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!
Glad you like this recipe! I make this smoothie often and I love it. 🙂
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 ?
Hi Erika! I would suggest speaking with your healthcare provider and/or nutritionist regarding your diet while pregnant. They know you + your body best! 🙂
Really tasty. Been having this every night before bed.
This is definitely a great one!
Tatse good.. hope it works on the inflamation.. thank you
Muy bueno este articulo los tengo que aser sufro de artritis en una pierna gracias
¡De nada! Lamento saber de tu artritis. Espero que esto ayude.
Love the color of it, looks so refreshing!
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
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
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!
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