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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.
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