Anti-Inflammatory Diet: What to eat for breakfast, lunch and dinner

An anti-inflammatory diet can play a crucial role in reducing inflammation in the body, which has the potential to lower the risk of chronic metabolic diseases like heart disease, diabetes, and arthritis and improve overall health. In addition, it can also help to improve energy levels by reducing inflammation, improve mood, improve sleep quality, reduce anxiety, and enhance cognitive function.

An anti-inflammatory diet is the most important component in managing a variety of gastrointestinal conditions, such as irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis. It is also crucial in promoting overall gut health. When this aspect is ignored, it may lead to chronic inflammation in the gut that can in turn contribute to a range of problems like pain, bloating, and fatigue. Adopting an anti-inflammatory diet helps reduce this inflammation and aids in improved digestion and better quality of life.

Anti-inflammatory breakfast options

According to Bhakti Samant, chief dietician, Kokilaben Dhirubhai Ambani Hospital, Mumbai, “For breakfast, you can start your day with oatmeal topped with flaxseeds and berries. Oatmeal provides soluble fiber, which supports digestion, while flaxseeds offer omega-3 fatty acids known for their anti-inflammatory properties. During breakfast, one should opt for a bowl of poha and add to it flaxseeds, chia seeds, or some walnuts and berries. Orange juice is also a good drink option to go along with these foods to make an overall nutritious breakfast.”

Adding berries like blueberries or strawberries provides antioxidants that help fight inflammation. Alternatively, a probiotic yogurt with chia seeds can aid digestion by promoting gut health and providing healthy fats. Pair this with a cup of green tea or herbal teas like chamomile or ginger, which are soothing and have anti-inflammatory benefits.

Anti-inflammatory lunch options

For lunch, grilled fish or lentils (for vegetarians) with quinoa, unpolished rice, millet roti, and vegetables is an excellent choice. Fatty fish are rich in omega-3 fatty acids, which help reduce inflammation, while lentils, unprocessed cereals, and millets are high in fiber and protein. For lunch, opt for a combination of lean proteins like dal (lentils) with antioxidant-rich vegetables such as spinach, broccoli, or carrots. Including turmeric, a powerful anti-inflammatory spice, in curries or vegetable dishes and desserts like dark chocolate is highly beneficial for reducing systemic inflammation.



Colorful vegetables provide essential vitamins and minerals and are an excellent source of fiber, which helps lower cholesterol and fuel the growth of healthy gut bacteria, supporting the immune system. Another option could be a salad with olive oil dressing. The monounsaturated fats and fiber help reduce inflammation. Alternatively, a light, homemade chicken soup with vegetables can be comforting and nourishing.

Anti-inflammatory dinner options

According to Dr. Purushottam Vashistha, Sr. Consultant Gastroenterology AHNM, “Dinner should include easy-to-digest foods like khichdi (a comforting mix of rice and lentils) paired with probiotic-rich yogurt or fermented foods like idli or dosa. Such a dinner helps provide the balance of fiber, probiotics, and healthy fats one needs; these foods support gut flora and reduce inflammation too.”

For dinner, a balanced meal of grilled chicken or tofu or lentil pancakes with steamed/grilled vegetables is also ideal. The lean protein supports muscle recovery, while colorful vegetables offer fiber, vitamins, and anti-inflammatory properties.

Additionally, one needs to avoid some food items which are known to be inflammatory like red meat, grilled meat, processed meat, baked food , deep fried food, high sugar food like sweetened drinks , and trans fats. However, one may need to consult a doctor to tailor dietary choices specific to their needs.

In addition to these meal ideas, it is essential to stay hydrated by drinking plenty of water throughout the day. Avoiding high-fat, fried, and spicy foods, as well as keeping meals small and frequent, can help prevent flare-ups and improve overall digestion.

Incorporating these foods regularly into your diet not only supports gastrointestinal health but also contributes to reducing systemic inflammation and enhancing overall well-being.

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