21 Anti-Inflammatory Lunches You Can Make in 10 Minutes (2024)

FAQs

What is an anti-inflammatory food for lunch? ›

Ingredients like chickpeas, avocados and leafy greens give an anti-inflammatory boost to these quick and easy lunches. Recipes like our Veggie & Hummus Sandwich, Black Bean Quinoa Bowls and Egg Salad Lettuce Wraps are ready in just 10 minutes to pack up or enjoy at home.

1. Avocados. Avocados are often sought after for their creamy texture and satiating taste. But they are also powerhouses when it comes to fighting inflammation.

To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. "To these, many people add herbs and spices like cinnamon, ginger, and turmeric.

The best bread to reduce gut inflammation is bread made from whole grains. Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.

The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis. As a result, eggs are one of the best anti-inflammatory foods.

1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.

Wholegrain Pasta: A Healthier Alternative

Numerous studies confirm that these nutritional attributes make wholegrain pasta a healthier alternative to traditional refined pasta and contribute to its anti-inflammatory properties.

Bananas contain magnesium and potassium and also have antioxidant and anti-inflammatory properties. These components may help bone density and alleviate arthritis symptoms. Eating foods that are part of an anti-inflammatory diet may also help reduce arthritis symptoms.

Is peanut butter inflammatory? ›

Consuming food like corn, peanuts (a legume), and other high lectin-containing foods like peas and peanut butter can also cause inflammation in your body because of their ability to irritate intestinal walls.

Numerous studies confirm that these nutritional attributes make wholegrain pasta a healthier alternative to traditional refined pasta and contribute to its anti-inflammatory properties.

The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals.