Anti-inflammatory diet: Foods, recipes and organic juices for optimal well-being

The most important points in brief:

• Chronic inflammation plays a role in many diseases – from cardiovascular problems to diabetes.
• Proper nutrition can measurably lower inflammation levels.
• The basis: Colorful food with plenty of fruit, vegetables, whole grains, healthy fats and spices.
• Highly processed convenience foods promote inflammation and should be avoided.
• Small, lasting changes work better than extreme short-term diets.

Did you know that chronic inflammation often goes unnoticed – but can be measurably reduced with the right diet? Learn which foods help and how our organic juices made from fruits, vegetables, and spices like ginger and turmeric can easily support you in your everyday life.

Why inflammation can become dangerous

Normal inflammation is beneficial. It helps fight infections and heal injuries. Chronic inflammation becomes problematic – the immune system is constantly working at full capacity, even when there is no acute danger.

Chronic inflammation is associated with many diseases (1):

• Cardiovascular diseases
• Type 2 diabetes
• Certain types of cancer
• Alzheimer's and dementia
• Autoimmune diseases such as rheumatism

Research shows that your diet plays a central role in whether inflammation in the body increases or decreases (1, 2).

Anti-inflammatory diet: The four basic principles

1. Eating a colorful diet = eating healthily

Each color on your plate represents different plant compounds that actively fight inflammation (2).

Research shows that in a large review study of 75 studies, fruits and vegetables reduced inflammation levels in the blood in 80% of cases (3). Particularly effective are:

• Berries (blueberries, raspberries, strawberries)
• Green leafy vegetables such as spinach and kale
• Broccoli and cauliflower
• tomatoes

2. Omega-3 fats: The natural inflammation fighters

Omega-3 fatty acids (EPA and DHA) are converted in the body into special molecules that actively reduce inflammation (4). Studies show that 2-3 servings of fatty fish per week can significantly lower inflammation levels (4, 5).

Best sources:

• Fatty fish (salmon, mackerel, herring)
• Flaxseed and linseed oil
• Walnuts
• Chia seeds

In the review study, fish studies showed a reduction in inflammation levels in 78% of cases (3).

3. Eat whole foods instead of processed foods

Highly processed foods (ready meals, snacks, soft drinks) promote inflammation (6). They often contain:

• Lots of sugar and syrup
• Unhealthy trans fats
• Artificial additives
• Almost no fiber or vitamins

The solution: Go back to natural foods. The less processed, the better for your body.

4. Spices: The concentrated power against inflammation

Spices are not only delicious, they also have anti-inflammatory effects at the cellular level.

Turmeric (curcumin): A large study with 66 investigations showed that curcumin significantly lowers inflammatory markers such as CRP, TNF-α and IL-6 (7).

Ginger (gingerol): Ginger reduces the production of cytokines (pro-inflammatory messenger substances of the immune system) and inhibits further inflammatory processes in the body (8). The bioactive substances in ginger – gingerols, shogaols, and zingerones – have strong anti-inflammatory properties (8).

Black pepper (piperine): Increases the absorption of curcumin by up to 2000% (7). Therefore, you should always combine turmeric with some pepper.

The Mediterranean diet: Best researched against inflammation

The Mediterranean diet is the most studied dietary pattern of all (9). It consists of:

• Plenty of vegetables, fruit, whole grains, legumes and nuts
• Olive oil as the main source of fat
• Moderate fish consumption
• Little red meat and processed foods

The Mediterranean diet reduces the inflammatory marker CRP by 20%, IL-6 by 17%, and fibrinogen by 6% (9). This anti-inflammatory effect is a major reason why this diet can be so protective against heart disease (9).

A large analysis of 116 long-term studies showed that people who ate an anti-inflammatory diet had a 39% lower risk of cardiovascular disease, type 2 diabetes and certain cancers (9).

Anti-inflammatory foods: What you should eat

The top anti-inflammatories

Fatty fish: EPA and DHA from fish have a direct anti-inflammatory effect (4)

Berries: Rich in anthocyanins, which lower inflammation levels (2)

Green leafy vegetables: Contain vitamin K, which activates anti-inflammatory proteins (2)

Nuts: A handful a day lowers inflammation levels (2)

Extra virgin olive oil: Contains oleocanthal, which works similarly to ibuprofen, but naturally (2)

Turmeric and ginger: Scientifically well-documented anti-inflammatories (7, 8)

Fermented foods: Yogurt, kefir, sauerkraut are good for the gut, which reduces inflammation (2)

What you should avoid or reduce

Sugar and white flour: Lead to blood sugar spikes and promote inflammation (1)

Trans fats: Found in margarine and ready-made baked goods, greatly increase inflammation levels (1)

Processed meats: Sausage, bacon, salami promote inflammation (1)

Too many omega-6 oils: Sunflower oil, corn oil – an excess of omega-6 promotes inflammation when there is too little omega-3 in proportion. Opt for olive oil and flaxseed oil instead. (4)

Here's how to implement it in everyday life: An anti-inflammatory day

Breakfast

• Greek yogurt with mixed berries
• Chia seeds and walnuts
• A dash of linseed oil
• A pinch of cinnamon

Also included: A ginger shot with turmeric – quick and convenient for hectic mornings.

Lunch

• Quinoa or brown rice
• Colorful roasted vegetables
• chickpeas
• avocado
• Olive oil and lemon dressing with garlic

Dinner

• Salmon with broccoli
• Baked sweet potato
• Drizzle with olive oil

snack

A handful of nuts and a few pieces of dark chocolate (at least 70% cocoa)

Ginger Shots: The practical solution for every day

Many people find it difficult to incorporate turmeric and ginger into their daily diet. Organic ginger shots offer a simple solution.

Our organic raw food products, such as Boost & Protect or Pineapple Passion, combine ginger, turmeric, and cayenne pepper. Cayenne pepper (capsaicin), like black pepper, improves the absorption of curcumin (7), allowing your body to benefit optimally.

Want to try it? Discover our organic juices & shots – rich in anti-inflammatory ingredients and perfect for your everyday life!

How quickly does an anti-inflammatory diet take effect?

Research shows that measurable changes in inflammation markers usually appear after 4-8 weeks of consistent dietary changes (2, 5). Some people notice differences after just 1-2 weeks – more energy, less joint pain, better digestion.

The key: Stick with it. Small, lasting changes work better than radical short-term diets (9).

Conclusion: Eat healthier

The science is clear: an anti-inflammatory diet works (1, 2, 5, 9). From the Mediterranean diet to individual foods like berries, fatty fish, and spices – research confirms its effectiveness.

An anti-inflammatory diet isn't an extreme diet. It's a return to wholesome, colorful, nutrient-rich foods. Combined with simple everyday habits, you have the power to control chronic inflammation.

The message is simple. Every meal is an opportunity to fight or promote inflammation. The choice is yours.

Sources

1. Sexton-Radek K. Anti-Inflammatory Diets. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023.
2. van Zonneveld SM, van den Oever EJ, Haarman BCM, Grandjean EL. An Anti-Inflammatory Diet and Its Potential Benefit for Individuals with Mental Disorders and Neurodegenerative Diseases—A Narrative Review. Nutrients. 2024;16(16):2646.
3. D'Antonio V, Ramal-Sanchez M, Bravo-Trippetta C, Corvaglia E, Serafini M, Angelino D. Unraveling the Role of Foods on Chronic Anti- and Pro-Inflammatory Cytokines: A Systematic Review of Chronic Dietary Intervention Trials in Humans. Nutrients. 2025;17:2834.
4. Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions. 2017;45(5):1105-1115. https://doi.org/10.1042/BST20160474
5. Jiang R, Wang T, Han K, et al. Impact of anti-inflammatory diets on cardiovascular disease risk factors: a systematic review and meta-analysis. Frontiers in Nutrition. 2025;12:1549831.
6. Lane MM, Gamage E, Travica N, et al. Ultra-processed food consumption and mental health: A systematic review and meta-analysis of observational studies. Nutrients. 2024;16(15):2568.
7. Dehzad MJ, Ghalandari H, Nouri M, Askarpour M. Antioxidant and anti-inflammatory effects of curcumin/turmeric supplementation in adults: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Cytokines. 2023;164:156144.
8. Ayustaningwarno F, Anjani G, Ayu AM, Fogliano V. A critical review of Ginger's (Zingiber officinale) antioxidant, anti-inflammatory, and immunomodulatory activities. Frontiers in Nutrition. 2024;11:1364836.
9. Reyneke GL, Lambert K, Beck EJ. Dietary Patterns Associated With Anti-inflammatory Effects: An Umbrella Review of Systematic Reviews and Meta-analyses. Nutrition Reviews. 2025;nuaf104.