3 Anti-Inflammatory Smoothie Recipes For a Better You! (2024)

Improve your overall health and help reduce inflammation (pain and swelling) with these anti-inflammatory smoothie recipes! They contain inflammation-fighting ingredients like turmeric, ginger, berries, leafy greens, and superfood like chia seeds. These nourishing drinks will make you feel better inside and out in no time!

There are a lot of things in life that can cause inflammation: pollution, stress, a bad workout, and even the food we eat. While some inflammation is necessary and helpful, too much can lead to chronic diseases like heart disease, arthritis, and diabetes. The good news is that plenty of foods can help fight inflammation.

Studies suggest eating whole foods (one-ingredient food like fruits and vegetables) and to avoid overly processed foods. They also recommend the Mediterranean diet because this way of eating emphasizes consuming foods that include plenty of fruits, vegetables, whole grains, beans, nuts, seeds, and healthy fats like olive oil. (Source)

But if eating fresh fruits and raw vegetables is not to your liking, one of the best ways to get anti-inflammatory benefits is to incorporate these foods into a refreshing drink called a smoothie.

A smoothie is a drink of blended fruits and/or vegetables with a liquid base. It's a great way to get your daily dose of fruits and vegetables and you can easily customize it according to your taste. It’s the perfect way to start your day or enjoy it as a mid-day pick-me-up. To make it, you will need a blender and it usually comes out thick, smooth and creamy.

What are anti-inflammatory smoothies?

Anti-inflammatory smoothies are blends of fruits, vegetables, and spices that are high in anti-inflammatory benefits. Drinking them regularly will help fight off free radicals and reduce inflammation-causing chemicals in your body.

While there are plenty of ingredients that can help fight inflammation, here are some of the best ingredients for anti-inflammatory smoothies. Mix and match at least 3 dark-colored fruits and vegetables from these ingredients when making your smoothie.

• Spices (turmeric, ginger, cinnamon). They are the top favorite anti-inflammation spices that enhance the flavor of your smoothies. Add a teaspoon to your smoothies for a nice warm kick.
• Berries (strawberries, raspberries, blueberries, and blackberries). Add 1/2 cup of these fiber-rich berries to your smoothie. They also act as a natural sweetener.
• Leafy Greens (spinach, kale, chard, and the likes). Add a cup of these raw, delicate vegetables. You can't even tell their presence once blended with other ingredients.
• Avocado. Just a third of this fruit is enough to add creaminess to your anti-inflammatory smoothie. It's also a good source of healthy fats that can make you feel full and not go hungry easily.
• Pineapple. A great source of the anti-inflammatory enzyme bromelain.
• Super Seeds (chia seeds, hemp seeds, and flaxseeds). Add up to 2 tablespoons of this power food to your drink, they're rich in omega-3 fatty acids. (Source)

Along with these fruits and veggies, you also need to add some liquids (water, juice, milk, or alternatives) to bind these all together into a drinkable meal.

Anti-inflammatory Smoothie Benefits

Foods with anti-inflammatory properties are a true powerhouse when it comes to health benefits. The same is true when drinking anti-inflammatory smoothies regularly.

1. reduces inflammation (pains and swelling, headaches)
2. improves digestion (gas, diarrhea, stomachache)
3. boosts energy levels (improves your mood, less anxiety)
4. strengthens the immune system (lower blood pressure, lower blood sugar)
5. cleanses the body (clearer skin, weight loss) (Source)

Expert Tips

Some tips to keep in mind on how to make a good anti-inflammatory smoothie

• Make sure all your ingredients are properly washed and peeled.
• Cut fruits and vegetables into small pieces so they will blend easily.
• If using frozen fruits, thaw them slightly before blending.
• Start with liquids first, then add solids.
• Add a little bit of sweetener if desired.
• Blend until smooth, adding more liquid if needed.
• Serve immediately.

FAQs

Easy Anti-inflammatory Smoothie Recipes

Here are my 3 best recipes for anti-inflammatory smoothies that you can easily do. The ingredients are mostly available whole year round so you can make them anytime. These recipes do not include sweeteners, the fruits act as natural sweeteners. But if you find the recipe bland for your taste, you can add a tablespoon or two of honey.

1. Blueberry-Spinach Smoothie

Ingredients:

1 cup almond milk or liquid of choice (water, juice)

1 cup frozen blueberries

1-2 cups baby spinach

1 tablespoon almond butter

a pinch of cinnamon powder

a pinch of cayenne powder

1 tablespoon chia seeds

To make: Add everything in a blender then blend until smooth. Add more liquid if the consistency is too thick.

2. Pineapple-Turmeric Smoothie

Ingredients:

1 cup almond milk or liquid of choice (water, juice)

2 cups frozen pineapple chunks

1 banana

a pinch of ginger powder or 1 teaspoon fresh grated ginger

1 tablespoon fresh turmeric, minced

1 tablespoon chia seeds

To make: Add everything in a blender then blend until smooth. Add more liquid if the consistency is too thick.

3. Peach-Ginger Smoothie

Ingredients:

1 cup almond milk or liquid of choice (water, juice)

6 pieces of ice cubes

2 pieces of peaches, peeled, pitted

1 orange

1 tablespoon ginger, minced

1 tablespoon chia seeds

To make: Add everything in a blender then blend until smooth. Add more liquid if the consistency is too thick.

More Smoothie Recipes

• No-Yogurt Smoothie
• Green Smoothie