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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.

anti inflammatory smoothie recipe
Table of Contents
  1. Foods that Cause Inflammation
  2. Helpful FAQs
  3. More Anti-inflammatory Recipes
  4. Anti-Inflammatory Smoothie Recipe

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.

whole foods that help fight inflammation

Helpful FAQs

What types of smoothies are good for inflammation?

Citrus cilantro smoothie, anti-inflammatory smoothie, lemon smoothie, and pineapple ginger smoothie are all at the top of my list.

What is the best drink for inflammation?

Outside of smoothies, there are lots of great and simple tonics with ingredients like ginger and turmeric that can help soothe the body.

Are bananas anti-inflammatory?

For sure! Bananas are rich in antioxidants and fiber, making them a great addition to your anti-inflammatory diet.

What is a good anti-inflammatory breakfast?

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.

a smoothie to fight inflammation

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!

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!

4.89 from 54 votes

Anti-Inflammatory Smoothie

Help calm your body and fight inflammation by blending up this vibrant anti-inflammatory smoothie that is loaded with vitamins, minerals, fiber, and taste!
Prep: 5 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 1


  • 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
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  • Place kale, beet, water, and orange into a blender.
  • Puree until smooth.
  • Add remaining ingredients.
  • Blend again until smooth.


  • 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.


Serving: 16oz, Calories: 336kcal, Carbohydrates: 55g, Protein: 7g, Fat: 13g, Saturated Fat: 4g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 1g, Trans Fat: 0.03g, Sodium: 77mg, Potassium: 656mg, Fiber: 18g, Sugar: 32g, Vitamin A: 1351IU, Vitamin C: 92mg, Calcium: 246mg, Iron: 3mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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  1. Hi new follower
    I was wondering if I can swap coconut oil for almond butter. I do intermittent fasting and usually add a nut butter to my smoothies. Also can I swap the banana for half of a avocado so that I can lower the sugar intake? Thanks in advance.

    1. Hey Lina! So glad you’re blending with us! Since this Anti-Inflammatory Smoothie is a bit more tropical leaning in taste, we’re not sure that almond butter would work – yet, if you enjoy the smoothie as-is, we think it’d be great to eat a few whole almonds (or other nut of your choice) on the side as part of your meal. Since this is one of our rare recipes that is banana free, def feel free to add some avocado to up the creaminess factor, as well as healthy fats, etc. Avocado could be used in place of the coconut oil as well. Happy blending!

    1. Beetroot powder is an excellent swap in for smoothies and 1 tsp usually equals about one beet. However, you’ll be consuming less fiber with this substitution, so that’s something to keep in mind.

    1. 3 stars
      Hi, Jen.

      Does the beet need to be pre-cooked or can we use raw beet?

      Thanks & be well!


      1. 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.

    1. 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.

  2. Can you freeze these ingredients without th water and then use at a later date and just add the water when needed.

  3. 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.

    1. 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!

    2. Will turmeric be a good substitute for ginger and taste as good? Can’t stand ginger.

      1. Love this question Brian! And you’re not alone. Ginger seems to be a love it or hate it kinda thing. While turmeric has even more anti-inflammatory properties, we’re not sure how it would do taste-wise in this recipe. If you give it a blend, def let us know what you think!

  4. 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?

    1. 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.

    1. Hey rawkstar! Fresh turmeric would make a great sub here, if you can tolerate it. Turmeric has really lovely anti-inflammatory properties as well.

  5. 5 stars
    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.

    1. 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.

  6. Do you cook the beet or is it raw? If you cook it, what is the best way without losing all the nutrients?

    1. 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.

    1. 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.

    1. Kale would make a great swap here. It’s even higher in flavonoids, which give it more anti-inflammatory super powers!

    1. 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.

  7. I cannot have pineapples, are there any good replacements? 🙂 Looking forward to trying this!

    1. Oranges, mangoes or peaches are great subs for pineapple. Happy blending!