30 Anti-Inflammatory Dinners That Are High in Protein (2024)

FAQs

What are anti-inflammatory foods with protein? ›

Protein-Rich Foods

The most anti-inflammatory proteins come from plants, such as legumes, and from fish rich in omega-3 fats, says Dr. Ricker.

Anti-inflammatory foods

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

Grass-Fed Organic Chicken, Pork, Lamb & Beef

In fact, pasture-raised chickens, pigs, lambs, and cows have higher levels of anti-inflammatory omega-3 fatty acids and lower levels of pro-inflammatory omega-6 fatty acids than corn-fed animals.

Protein intake was inversely associated with changes in the inflammation and oxidative stress score (mean ± SE in Q1 compared with Q4: 0.77 ± 0.17 compared with 0.31 ± 0.19; P-trend = 0.02), indicating overall inflammation/oxidative stress increased less in those with the highest intake than in those with the lowest.

Generally, it is believed that the anti-inflammatory properties of potato are also related to proteins with protease inhibitor activity.

Season foods with anti-inflammatory herbs and spices like cloves, cinnamon, turmeric, rosemary, ginger, sage, and thyme. Make oily fish your primary protein. Consume alcohol, processed meat, and dairy rarely. Avoid processed foods and refined sugars.

Is pasta good for inflammation? ›

Pasta, potatoes, tortillas, rice and bread can all be helpful additions to an anti-inflammatory diet that also includes healthy fats, lean protein, fruits and vegetables and other foods that promote balance and variety.

Is red meat inflammatory? Red meat is not inflammatory because there's no good evidence that red meat is more inflammatory than other meats. Some research shows red meat being less inflammatory, but there might be people who react to red meat differently and flare up.

Meat & Seafood: Opt for Lean Meats and Fatty Fish

It's a great substitute for red meat, which has been linked to increased inflammation. Chicken and turkey are also great choices. Meat lovers should buy leaner cuts, such as sirloin, flank or tenderloin. Processed meats are high in sodium, sugar and preservatives.

Eggs are a natural source of vitamin D, which has been shown to have anti-inflammatory effects. Adequate levels of vitamin D may help reduce inflammation and support immune function.

According to a 2020 review, eggs contain substances such as trimethylamine-N-oxide, omega-6 fatty acids, and arachidonic acid, which can promote inflammation. However, a 2019 study on adults found no connection between egg consumption and inflammatory biomarkers in the blood.

Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.