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

FAQs

What are anti-inflammatory foods with protein? ›

Preferred Protein Sources

Legumes/beans: lentils, chickpeas, adzuki beans, etc. Plant-based products: tempeh, tofu, peas, protein-based meat substitutes. Avoid products containing wheat gluten, as known as Seitan. Fresh fish: wild fish is preferred; limit to three servings per week.

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.

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. Research even shows less disease among people who opt for meat from grass-fed animals over conventional.

C-reactive protein is a marker for inflammation, and its levels increase during bacterial infection (66).

These include whole grains like buckwheat, oats, quinoa and bulgur, and starchy vegetables like potatoes. A 2022 systematic review published in Nutrients found that replacing refined grains with whole grains can have a significant effect in reducing at least one inflammatory marker.

Ginger contains a compound called gingerol which is a powerful anti-inflammatory. This makes ginger tea the ideal drink for anyone suffering from chronic inflammation. Whilst plain ginger tea is a popular option, you could also opt for lemon and ginger or a spiced ginger tea if you like your drinks a little sweeter.

How do you flush inflammation out of your body? ›

Some research shows red meat being less inflammatory, but there might be people who react to red meat differently and flare up. There's no good reason for most people to cut out red meat due to their concern of inflammation.

There's evidence that diets high in red meat and processed meats may contribute to inflammation. Diets higher in vegetables, fruits, whole grains, and lean protein may help lower inflammation. Eating red meat in moderation and as part of a diet higher in plant-based foods may promote better health.

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.

CRP is a protein that your liver makes. Normally, you have low levels of c-reactive protein in your blood. Your liver releases more CRP into your bloodstream if you have inflammation in your body. High levels of CRP may mean you have a serious health condition that causes inflammation.