15 Anti-Inflammatory Lunch Recipes for Better Gut Health (2024)

FAQs

15 Anti-Inflammatory Lunch Recipes for Better Gut Health? ›

Ingredients like chickpeas, avocados and leafy greens give an anti-inflammatory boost to these quick and easy lunches. Recipes like our Veggie & Hummus Sandwich, Chicken, Avocado & Quinoa Bowls and Egg Salad Lettuce Wraps are ready in just 10 minutes to pack up or enjoy at home.

Ingredients like chickpeas, avocados and leafy greens give an anti-inflammatory boost to these quick and easy lunches. Recipes like our Veggie & Hummus Sandwich, Chicken, Avocado & Quinoa Bowls and Egg Salad Lettuce Wraps are ready in just 10 minutes to pack up or enjoy at home.

So, we recommend regularly incorporating foods like kimchi, kefir, yogurt, fruits, veggies and whole grains into your diet. Our Kimchi Shrimp Cup of Noodles is a delicious gut-health-friendly lunch to take with you to work or quickly heat up at home.

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains. What meat is anti-inflammatory? The Mediterranean diet includes anti-inflammatory omega-3 rich fatty fish.

Gut health superfoods include high-fiber grains, nuts, seeds, and fruits and vegetables. Additionally, you can enjoy fermented foods and drinks and include omega-3-rich foods more often.

The best breakfast food for gut health is whole, minimally processed items that leave you feeling your best. For some, this could be fruits with high-protein yogurt or a warm dish with eggs and sprouted bread. Consider choosing foods that agree with your digestive system and satisfy you.

Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

The bottom line

Fermented drinks like kombucha and kefir may promote gut health. Green tea and ginger tea might also help ease gut symptoms.

What kills bad bacteria in the gut? ›

The best way to get rid of bad bacteria in the gut is by creating the right environment for a balanced and diverse microbiome to thrive. Of course, there are ways to directly kill bacteria, whether that's by pharmaceutical antibiotics or antimicrobial herbs and supplements.

What foods cause inflammation? There's more bad news: The problem foods are ones that happen to be abundant throughout the typical American diet. The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats.

You can start building an anti-inflammatory grocery list by choosing: Deep orange, yellow and red, and dark green foods, such as pumpkin, sweet bell peppers, tomatoes, carrots, kale, spinach, Swiss chard, arugula and endive. Cruciferous vegetables such as broccoli, cauliflower and cabbage.

Eggs and inflammation

On the contrary, eggs have been shown to contain compounds that may have anti-inflammatory properties. For this reason, eating two eggs per week as a part of a well-balanced diet is recommended for most adults, including those with arthritis ( 9 ).