Anti-Inflammatory Diet

Thoughtful eating is the foundation of health. We’re all unique in how we eat, and for some, inflammation is a concern that factors into every meal and food choice. For those managing chronic inflammation, an anti-inflammatory diet offers a natural way to relieve symptoms and restore health.

The majority of Americans have pro-inflammatory diets. We eat inflammation-prone foods—such as processed meats, refined sugars, and high-fat dairy—that can increase health risks like heart disease and cancer. Adopting an anti-inflammatory diet can help manage these concerns, but limiting food can be challenging.

If you’re feeling overwhelmed by the idea of an anti-inflammatory diet, don’t worry—we help 90% of our customers achieve their health goals. We’ve got you. This resource has everything you need to know about this unique, effective way to use your food choices to reduce inflammation. You can also find anti-inflammatory meal plans and grocery lists, and explore how Hungryroot can help you in this journey to live healthy and feel good.

Chronic inflammation is a health concern that develops when the immune system stays activated for extended periods of time. This is different from normal inflammation, which is a regular and healthy reaction of the immune system to guard against viruses and bacteria, injury, and infection.

Chronic inflammation can last for months and even years at a time as the immune system overreacts to recurring stimuli. This can lead to further health complications, such as chronic disease, fatigue, and digestive issues.

A common solution is to adopt an anti-inflammatory diet. It seeks to reduce the ongoing strain on the immune system by focusing on eating foods that support rather than stress the body. Understanding the difference between inflammatory and anti-inflammatory foods can make diets and meal plans a challenge. That’s where Hungryroot can make things easier.

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How the Anti-Inflammatory Diet Works

Often, food is a factor that contributes to persistent inflammation. A diet high in salt, saturated fats, and added sugars puts the body under stress, which can lead to inflammation.

An anti-inflammatory diet limits the number of pro-inflammatory foods you put in your body. It replaces these with a balance of healthier, low-inflammation, unprocessed food and meal options.

Foods like these are filled with key nutrients believed to support the body’s fight against inflammation, including fiber, antioxidants, omega-3 fatty acids, unsaturated fats, and polyphenols. These nutrients help combat things like free radicals and oxidative stress in the body.

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Foods to Focus On

There are many foods rich in anti-inflammatory properties. Some of the most common include:

Fruits (avocado, berries)
Vegetables (broccoli, garlic)
Whole grains
Lean and plant-based proteins
Nuts and legumes (almonds, garbanzo beans)
Polyphenols (found in things like tea and coffee)
Healthy fats (such as omega-3s)
Dark chocolate
Olive oil

Unprocessed foods are a common theme here. Spices—such as turmeric, cinnamon, and ginger—have also been linked to anti-inflammatory properties.

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Foods to Limit or Avoid

Often, ultra-processed, packaged items are the most important pro-inflammatory foods to avoid. This includes:

Red and processed meat (hot dogs, chicken nuggets)
Dehydrated soups
Sugar-sweetened beverages
Refined carbohydrates (white bread, white pasta)
Microwavable dinners
Sugary cereal
Excessive alcohol
Trans fats (margarine, vegetable shortening)

We know it can be hard to completely avoid these foods, but with Hungryroot, we make it easy to find healthier options, like swapping fast food nuggets for our better-than-takeout chicken nuggets, which are easy to cook, minimally processed, and made without seed oils.

You can also find swaps like high-protein pasta instead of refined white pasta, fresh grain bowls instead of microwavable dinners, and no-added-sugar fruit smoothies instead of sugar-sweetened beverages.

Start Your Personalized Anti-Inflammatory Meal Plan

Unfortunately, an anti-inflammatory diet isn’t an easy one-for-one switch from a traditional, pre-packaged, easy-access pro-inflammation alternative. However, if you’re committed to your health goals and are ready to look for better-for-you alternatives, Hungryroot can streamline the process as your partner in healthy living.

You can tailor our app, algorithms, recommendations, grocery lists, and meal kits for an anti-inflammatory diet that runs itself. From automated grocery trips to waste-free, streamlined meal prep, we’ve got your back. Once you sign up, you can set up your dietary profile with your nutrition and diet preferences, your favorite foods, and the foods on your “never” list. Our shopping experience also includes helpful filters for allergens and sensitivities.

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How Hungryroot Makes the Anti-Inflammatory Diet Simple

More than just a meal kit, Hungryroot is an AI-powered grocery delivery service that enables you to use one-click-to-add recipes to shop for groceries, as well as browse and purchase prepared foods or ready-made meals. We offer fresh, minimally processed ingredients and quick, easy recipes tailored to dietary preferences like vegan, gluten-free, keto, and the anti-inflammatory diet. Our service includes:

Personalized anti-inflammatory grocery lists, including an ongoing algorithm with new recommendations based on your preferences, dietary needs, and history.
Healthy grocery delivery that reduces your shopping time and effort to a few choices on an app. No need to visit the store in person.
One-click recipes that bring together specific, healthy, anti-inflammatory food choices without the need for waste or the worry that you bought the wrong ingredient.

At Hungryroot, we do healthy on your time and terms. When you commit to an anti-inflammatory dietary lifestyle, we make sure you have access to a thoughtful, efficient grocery shopping experience, healthy meal delivery right to your door. You’ll receive easy-to-assemble, low-inflammation meal and grocery options that end with food that simply makes you feel good.

Combatting Boredom and Boosting Variety

One of the top concerns people have about sticking to an anti-inflammatory diet is getting bored with the food. Maintaining dietary restrictions often means sacrificing variety—but not with Hungryroot. We ensure your anti-inflammatory lifestyle stays exciting by offering a vast selection:

1000+ healthy, junk-free grocery items including grass-fed and organic proteins, wild-caught fish, organic produce, and low-sugar sweets.
50,000+ recipes in our catalog that cater to every flavor and cuisine craving, from Mediterranean and Asian to classic comfort food.

Cutting Costs, Saving Expenses

Along with convenience and algorithmic precision, Hungryroot saves our customers money. Around 30% of groceries are thrown out as food waste. Restaurants charge 40% more than food cooked at home, too. Targeted anti-inflammation meal plans avoid those wasted resources.

Time and mental strain are factors here, as well. People spend around 13 hours weekly thinking, planning, shopping, and cooking their food. Even restaurant delivery apps have dozens of menu items apiece, adding decision fatigue. Choosing the right product and meal is a stressful process—we eliminate that stress.

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Start Your Personalized Anti-Inflammatory Meal Plan

Anti-Inflammatory recipes

Chile Limon Chicken Kale Salad

Roasted Salmon + Sweet Potato On Brussels

Korean BBQ Chicken + Broccoli with Rice

Super Fresh Salsa + Grilled Chicken Bowl

Seared Filet Mignon + Green Beans

Sheet Pan Greek Chicken

Start Your Personalized Anti-Inflammatory Meal Plan

Anti-Inflammatory groceries

Crepini: Vanilla Protein Pancakes

Hungryroot: Almond Chickpea Cookie Dough

Realsy: Peanut Butter Stuffed Dates

Belgioioso: Fresh Mozzarella Snacking Cheese

Sunnie Snacks: SunButter + Jam Dipper

Start Your Personalized Anti-Inflammatory Meal Plan

Learn More About Anti-Inflammatory Meal Plans

What is the Anti-inflammatory Diet? + Recipes

What I Eat in a Week for an Anti-Inflammatory Diet (Chef-Inspired)

What I Eat in a Day for an Anti-Inflammatory Diet (Chef-Inspired)

The Nutrition Science Behind Inflammation: How Food Impacts Your Body

The Link Between Stress and Inflammation

Anti-Inflammatory FAQ's

Start Your Anti-Inflammatory Diet Plan

Tell us your goals and preferences, and we’ll build your ideal grocery plan

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Anti-Inflammatory Meal Plan Reviews

Hungryroot Customer

Love hungry root! I’ve used a few different boxes and this is the best;) we love the options. There are some really delicious meals that are healthy and quick. If you are someone like me that can’t stand to cook, this is the right box for you. This is amazing for anyone that has a lot of dietary restrictions. I’ve had a lot of gut issues and I have not had them anymore since using this. I get the anti inflammatory meals.

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Hungryroot Customer

So far so good! I had issues with my first box, but customer service took care of it and it’s been great since! The food is delicious and the meals are quick and easy to prepare. I really love the grocery selection. I am trying to eat an anti inflammatory diet, and it’s so easy with Hungryroot!

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Hungryroot Customer

Loaded Vegan Baked Potatoes – This anti-inflammatory meal came together in under 20 minutes!

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