Maintaining a healthy diet is essential when managing inflammation.

Whether you’re experiencing a flare up of an ongoing condition or dealing with a one-off instance of swelling, anti-inflammatory foods can help.

These three quick meals are packed with prebiotics, antioxidants and fibre to help you fight inflammation.

Oatmeal with Berries

Prebiotics are important for balancing the gut and allowing healthy bacteria that reduce inflammation to thrive.

Oatmeal is full of beta-glucan prebiotics and fibre, while berries are packed with antioxidants that detox the body and ease swelling. Choose rolled or steel-cut oats over quick oats for even more fibre.

Check out this warm and delicious recipe for steel cut oats with kefir and berries from Will Cook for Friends.

Salmon with Zoodles or Cauliflower Rice

Gluten is a fairly common allergen that can cause inflammation.

If you’re gluten-sensitive, swap out the wheat pasta and white rice for zucchini noodles (or zoodles) or cauliflower rice. This gives you the texture of pasta or rice with the nutrients of vegetables. Salmon is high in omega-3 fatty acids, which also help to reduce inflammation.

Train Lean PT’s recipe for avocado pesto zoodles with salmon is quick, easy and super filling.

Plus Mind Body Green’s recipe for a gut-healing salmon and cauliflower rice bowl will soothe an irritated stomach.

Superfood Buddha Bowl with Kale, Beets and Quinoa

A high vitamin C diet can help to lower your levels of the C-reactive protein inflammatory marker. Look for foods that are rich in vitamin C like kale and other leafy greens. Some early testing shows that beets may also have inflammatory benefits.

Eating Well’s vegan recipe for a superfood Buddha bowl is low in sugar, high in fibre and full of powerhouse ingredients that can help you feel better day-to-day.

There you have it! These three quick recipes will help you fight inflammation without sacrificing flavour.

Note: This article is intended for interest only and was not written by medical professionals. If you suffer from an autoimmune or ongoing inflammation condition, it’s important to consult your doctor before undertaking diet changes.

Sources: Medical News Today, Healthline, and Eating Well.