Breakfast
Oatmeal + blueberries + flaxseed + walnuts, with green tea.
Anti-inflammatory Recipes
Anti-inflammatory eating: high fiber, low saturated fat and sugar, rich in produce and healthy fats. Recipes are ranked by their anti-inflammatory fit score.
5480 recipes
Anti-inflammatory guide
Who is this for?
Those who want to reduce chronic low-grade inflammation through diet; for joint discomfort, metabolic risk or general health. Not a substitute for diagnosis or treatment.
What to eat
- Oily fish (salmon, mackerel, sardines; omega-3)
- Colorful vegetables and fruit (blueberries, dark greens)
- Olive oil and avocado (healthy fat)
- Whole grains and legumes (fiber)
- Nuts and seeds (walnuts, flax, chia)
- Spices like turmeric, ginger, garlic
- Green tea
What to avoid
- Refined sugar and sugary drinks
- Processed and deli meats
- Deep-fried food and trans fat
- White flour and refined grains
- Ultra-processed packaged snacks
- Excess saturated fat (full-fat processed products)
A typical day
Lunch
Grilled salmon + quinoa + turmeric vegetables + a dark green salad (olive oil and lemon).
Dinner
Lentil dish + steamed broccoli + whole grains + ginger tea. Fruit for dessert.
The science behind it
- Harvard Health, Foods that fight inflammation
Foods that raise and lower inflammation, an evidence-based list.
- Arthritis Foundation, Anti-Inflammatory Diet
Anti-inflammatory eating recommendations for joint health.
- NIH PubMed, Dietary Inflammatory Index (Shivappa 2014)
An index measuring the inflammatory potential of a diet and its validation study.
Not sure which diet suits you?
Try the diet assistantAn anti-inflammatory diet is an eating pattern designed to reduce chronic low-grade inflammation in the body. It is not a single strict diet but an approach: fatty fish (omega-3), colorful vegetables and fruit, olive oil, whole grains, legumes, nuts and spices such as turmeric and ginger take center stage, while refined sugar, processed meat, fried foods and trans fats are limited. The inflammatory potential of a diet can be measured with tools like the Dietary Inflammatory Index. On Tatonia, anti-inflammatory suitability is calculated by scoring each recipe's fiber, sugar, saturated fat and macronutrient balance.
Frequently Asked Questions
What is an anti-inflammatory diet?
It is an eating approach that reduces foods which promote inflammation (refined sugar, processed meat, fried foods) and increases foods that ease it (fatty fish, vegetables, olive oil, spices).
Which foods are anti-inflammatory?
Omega-3-rich fatty fish, dark leafy greens, blueberries, olive oil, walnuts, flaxseed, turmeric, ginger and green tea stand out.
Does this diet cure disease?
No. An anti-inflammatory way of eating can support overall health, but it does not replace medical diagnosis or treatment; if you have a health condition, consult your doctor.
Tavuklu Keşkek
Hard 12 hr~480 kcal 8/10
Şanlıurfa Domatesli Mercimekli Borani
Easy 41 min~198 kcal 8/10
Pastırmalı Nohutlu Bulgur Pilavı
Easy 1 hr 5 min~276 kcal 7/10
Nohutlu Yoğurt Ezmesi
Easy 23 min~154 kcal 4/10
Börülceli Koruklu Rezene Salata
Easy 20 min~124 kcal 4/10
Terbiyeli Nohut Çorbası
Easy 30 min~176 kcal 6/10
Amasya Bakla Dolması
Hard 10 hr 15 min~360 kcal 6/10
Toyga Çorbası
Medium 1 hr 10 min~230 kcal 6/10
Mercimekli Kabak Sote
Easy 35 min~220 kcal 8/10
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Fırında Falafel Cipsi
Easy 40 min~180 kcal 4/10
Ayran Aşı Çorbası
Easy 1 hr 5 min~118 kcal 5/10
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Harira
Medium 44 min~238 kcal 6/10
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