5 Ultimate Anti-Inflammatory Smoothie Recipes

5 Ultimate Anti-Inflammatory Smoothie Recipes

Symptoms of chronic inflammation

Tired? Fatigued? Daytime sleepiness? Night time insomnias? Joint or muscle aching? Digestive tract problems? These and many others might be a sign of your body reacting to a chronic inflammation.

Now, be honest with yourself, how healthy would you rate your lifestyle on a scale from 1 to 5? Is it comparable to the you from five years ago?

In most cases, the answer should be yes. Our body is an extraordinary machine capable of self-maintenance even through the so called “old age” if provided with the regular check-up, proper care and last but not least - quality foods.

How inflammation affects you

Before you get alarmed, let’s find out what inflammation actually represents.  Inflammation is a process in which our body produces excessive amounts of white blood cells (called leukocytes) and other components to help protect our body from foreign organisms such as bacteria and viruses.

So, that sounds like a good thing, right?

Well, here’s the deal: although inflammation is the body’s natural response to infection or trauma, it can get out of control. This is one of the ways we can have an “autoimmune disease”.

Arthritis and joint pain

Have you ever heard of rheumatoid arthritis (RA)?

It’s an autoimmune disorder and it is a known fact that rheumatoid arthritis occurs when your immune system mistakenly attacks your own body's cells and tissues.

Compared to RA, what you should remember is that osteoarthritis is defined as the inflammation of one or multiple joints, even though there’s no autoimmune disease to cause it. You will most often find this in elderly patients, athletes or even after the occurrence of trauma.

Yes, I know that by now you’re probably asking yourself, “Why does this all matter?”

But there’s more.

The real story behind inflammation is that it’s defined by five cardinal signs: warmth, pain, redness, swelling and loss of function.

It’s important to know that pain intensity is a direct result of the amount of inflammation found in the tissue.

Furthermore, a worse news is that chronic inflammation is also known to cause destruction of set tissues which will in turn, lead to lack of function and therefore gradually increasing the pain levels.

Before thinking about anti-inflammatory medication that comes with other major side effects, mostly to the digestive system, it might be a good idea to also try a more natural and holistic approach.

It’s been proven that certain types of food, especially greens and fruits, contain large amounts of antioxidants that help reduce and prevent inflammation.

I have gone even further and composed my top 5 anti-inflammatory smoothie recipes that are quick and easy to prepare and - taste amazing.

My Top 5 Arthritis Fighting Smoothie Recipes

#1 Inflammation-fighting Breakfast Smoothie

Turmeric is the new wonder-child of the health world, in case you haven’t heard. Curcumin, a substance in turmeric, may help to reduce inflammation.

Several studies suggest that it might ease symptoms of osteoarthritis and rheumatoid arthritis, such as pain and inflammation.

Other compounds in turmeric might also be medicinal. That being said, I’ve come up with the most delicious inflammation fighting smoothie recipe for you to properly start off your day with.

Inflammation-fighting Breakfast Smoothie


  • 1 handful of kale or spinach
  • ½ cup of frozen pineapple chunks
  • 1 teaspoon of turmeric
  • ¼ teaspoon of ginger
  • 1 pinch of black pepper
  • 1 spoon of chia seeds
  • 1 cup low-fat milk or almond milk


Preparation: Mix all of the non-frozen ingredients in a blender with ½ cup of milk then add the pineapple chunks and blend until smooth, gradually adding more milk until reaching the perfect consistency.

#2 Pineapple Anti-inflammatory Smoothie

Pineapple juice is rich in pain-reducing enzymes, the most well documented one being bromelain.

Romaine lettuce, cilantro and ginger all have their individual anti-inflammatory properties, making this juice combo very effective to greatly reduce inflammation and pain.

Pineapple Anti-inflammatory Smoothie


  • ½ pineapple
  • 2 ribs celery
  • 1 head of Romaine lettuce
  • 1 handful of coriander
  • 1 thumb-sized piece of ginger


Preparation: Pulse all of the ingredients in a blender, gradually adding water until reaching the perfect consistency for your liking

#3 Blueberry Kale Smoothie

Blueberries have been known for a while to be part of the superfood family. Studies have proven their antioxidant and anti-inflammatory properties.

That being said, the color alone of this delicious smoothie should be enough to get you rushing to the kitchen and get you trying this particular blend for yourself.


  • ¾ cups blueberries
  • 1 cup kale
  • 1 banana
  • 1-2 pitted dates (depending on how sweet of a taste you prefer)
  • ½ tablespoon almond butter
  • Add low-fat milk/almond milk until you reach the perfect consistency for your liking


Preparation: Pulse all of the ingredients in a blender, gradually adding milk until reaching the perfect consistency for your liking

#4 Vanilla Matcha Protein Smoothie

Matcha, a powdered green tea leaf has been proven to contain higher concentrations of antioxidants than steeped green tea and may therefore reduce inflammation and slow down cartilage breakdown.

Vanilla Matcha Protein Smoothie


  • 1 scoop vanilla protein powder
  • 1 banana
  • 2 teaspoons matcha green tea powder
  • ½ teaspoon honey
  • Fresh vanilla bean, scraped from 1 inch of a pod
  • 1 cup low-fat milk or almond milk


Preparation: Pulse all of the ingredients in a blender, gradually adding milk until reaching the perfect consistency for your liking. Top it off with matcha powder.

#5 Pain-free Arthritis Broccoli Smoothie

Recent studies have proven that broccoli, also a member of the superfood family exerts potent antioxidant and anti-inflammatory effects.

Combining it with other superfoods such as kale and ginger and adding a hint of orange juice to the mix makes up a top of the heap, healthy, pain reducing smoothie.

Pain-free Arthritis Broccoli Smoothie


  • 1 handful broccoli
  • 1 handful kale
  • ½ handful of cucumber
  • 1 thumb-sized piece of ginger
  • 2-3 ice cubes
  • ½ cup apple juice


Preparation: Pulse all of the ingredients in a blender and mix together until everything is smooth.

Dr. Dan Adrian Oniga

Dr. Dan Oniga, M.D. studied medicine at the Universitatea de Medicină și Farmacie din Târgu-Mureș in Romania. As a talented writer, he strives to bridge the gap between the public and medical knowledge.

Click Here to Leave a Comment Below 31 comments
Katy - 7 years ago

I have an inflammatory skin condition so I’m always looking for ways to keep inflammation to an absolute minimum. These smoothies look awesome, especially keen to try the turmeric one! Thanks 🙂

    Jennifer Pelegreen - 7 years ago

    Thanks for your comment, Katy! That sounds tricky but hopefully these anti inflammatory smoothie recipes will be helpful for keeping your skin condition in check. Turmeric is pretty good for that kind of thing so fingers crossed!

Hayley - 7 years ago

Perfect timing! I’ve been wondering how to make my smoothies more anti inflammatory for a while now so I’m really glad to see this post. Definitely going to be trying some of these recipes out! Thanks 🙂

    Jennifer Pelegreen - 7 years ago

    We must have read your mind, Hayley! 🙂 Happy to help, as always! Hope you enjoy them .. let us know how you get on with them?

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Daniel Pelegreen - 7 years ago

Thanks for asking! You’ll find a link to subscribe near the top of our home page. You also get a free smoothie recipes ebook 🙂

Justin - 7 years ago

Perfect timing … I’m on a mission to be as anti inflammatory as possible so these smoothies should definitely help me with that 🙂 Love how awesome and informative your pieces always are. Thanks for the great work!

    Daniel Pelegreen - 7 years ago

    Thanks for your comment and compliments Justin!
    Good luck with your anti inflammatory mission. Keeping our fingers crossed for you, and if you have any questions feel free to ask here!

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