When it comes to managing arthritis, an anti-inflammatory diet plays a vital role. An anti-inflammatory diet is full of numerous antioxidants, omega-3 fatty acids, fiber, and other nutrients. So it can help reduce inflammation, strengthen the joints, and boost the immune system. The good news is that not all anti-inflammatory recipes are onerous and time-consuming. Below, we’ve listed some easy and quick recipes that can help soothe arthritis symptoms.

1. Oatmeal with berries
This quick recipe is packed with prebiotics, antioxidants, and fiber, all of which help soothe arthritis. Oats are an excellent source of a fiber called beta-glucans, which is also an essential prebiotic that feeds healthy bacteria in the gut to reduce inflammation. Berries, on the other hand, are full of various potent antioxidants. For this recipe, use steel-cut or rolled oats as they are higher in fiber than instant oats. Top the oatmeal with berries, like blueberries or raspberries, and add a few nuts or seeds for extra nutrients and flavor.

2. Chickpeas with spinach
Spinach is a nutrient-dense leafy green. It’s rich in two polyphenols: quercetin and coenzyme Q10. Studies have linked coenzyme Q10 to decreased inflammation in people with arthritis. Chickpeas are also anti-inflammatory and high in protein and antioxidants. For this recipe, stir fry garlic, cumin, and paprika with olive oil for about two minutes. Then add chickpeas and spinach and cook until the ingredients become tender. Sprinkle some salt and pepper before serving.

3. Salmon with zucchini pasta and pesto
Salmon is among the richest sources of essential omega-3 fatty acids. Omega-3s have powerful anti-inflammatory properties and have proven beneficial for arthritis and various other diseases. Use zucchini pasta for this recipe, as it’s gluten-free and won’t trigger symptoms. This recipe involves cooking the salmon thoroughly in the oven and making fine noodles out of the zucchini. Put the zucchini noodles on a plate and add cooked salmon on top. Then top the dish with pesto and parmesan for additional flavor.

4. Chia seed pudding
Chia seeds are one of the best sources of fiber. They also contain a slew of vitamins, antioxidants, other nutrients, including plant-based omega-3 fatty acids. This healthful chia seed pudding is versatile and takes only a few minutes. Simply stir chia seeds and milk together, add honey or maple syrup to sweeten the mixture, and leave it for a couple of hours or overnight. That’s it! Top the mix with berries and other fruits before serving.

5. Scrambled eggs with turmeric
It’s no secret that eggs are a rich source of protein. Egg yolks contain vitamin D, and studies have found the nutrient affects the immune system, limiting the process of inflammation. The addition of turmeric makes this recipe an excellent anti-inflammatory breakfast. Turmeric is a yellow spice renowned for its anti-inflammatory effects. For this recipe, whisk the two main ingredients with some chia seeds, coconut oil, and sea salt. Then heat some olive oil, add the egg mixture, and keep stirring until the eggs become creamy. Top the mixture with wilted spinach and pesto for some zing.