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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.
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.
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!
Would beet root powder work as a substitute of raw/cooked beets?
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.
Seriously so good! My kids even drank them with no complaints!
Love this smoothie!!
Love this smoothie and how good it makes me feel!
Hi, Jen.
Does the beet need to be pre-cooked or can we use raw beet?
Thanks & be well!
Ari
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.
Why don’t you send to Australia?MAREE
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.
Can you freeze these ingredients without th water and then use at a later date and just add the water when needed.
Absolutely, Moira! Great question! For Jen’s demo on how to do this, check out her DIY Frozen Smoothie Packs.
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.
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!
Will turmeric be a good substitute for ginger and taste as good? Can’t stand ginger.
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!
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?
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.
Ginger reflux’s on me what else can I use?
Hey rawkstar! Fresh turmeric would make a great sub here, if you can tolerate it. Turmeric has really lovely anti-inflammatory properties as well.
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.
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.
Do you cook the beet or is it raw? If you cook it, what is the best way without losing all the nutrients?
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.
Hi can i put almond milk instead of water?
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.
Can I use spinach instead of Kale??
Kale would make a great swap here. It’s even higher in flavonoids, which give it more anti-inflammatory super powers!
I have ginger powder can I use that
Would it be possible to use frozen spinach instead of fresh?
Absolutely Chanelle!
Do you use raw beets or do you cook or stem the beets first?
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.
I cannot have pineapples, are there any good replacements? 🙂 Looking forward to trying this!
Oranges, mangoes or peaches are great subs for pineapple. Happy blending!