Apple slices with peanut butter<\/p>\n
Apples\u00a0are rich in\u00a0antioxidants, especially a type called quercetin, which\u00a0studies\u00a0have linked to\u00a0lower cholesterol\u00a0and blood pressure. The important part is to make sure you leave the skin on your slices\u2014a\u00a02004 study\u00a0found it may have \u201chigher antioxidant activity\u201d than the fruit\u2019s flesh.\u00a0Almond butter\u00a0is also a great source of\u00a0fiber,\u00a0vitamin E\u00a0(a powerful antioxidant),\u00a0calcium, and more. And don\u2019t count out\u00a0cinnamon\u2014it\u2019s rich in\u00a0polyphenols\u00a0(a group of antioxidants) and is known for\u00a0reducing inflammation, too.<\/p>\n
You\u2019ll need:<\/p>\n
1 apple, sliced
\n2 tbsp natural peanut butter
\nPinch of cinnamon<\/p>\n
Hummus with olive oil and veggies<\/p>\n
The primary ingredient in hummus is\u00a0chickpeas, which, according to a\u00a02024 scientific review, \u201cpossess anti-inflammatory properties that can reduce symptoms of several gastrointestinal diseases, including\u00a0IBS.\u201d They\u2019re also rich in\u00a0protein,\u00a0fiber, and other nutrients. Depending on how you like to enjoy your hummus, vegetables like\u00a0carrots\u00a0and peppers make excellent vessels for the dip, as they\u2019re each packed with\u00a0vitamin A, which contains antioxidants.<\/p>\n
You\u2019ll need:<\/p>\n
1 cup cooked chickpeas
\n2 tbsp tahini
\n1 tbsp lemon juice
\n1 garlic clove
\n2 tbsp olive oil (plus extra for drizzling)
\n1\/2 tsp salt
\n2-3 tbsp water
\nCarrot sticks
\nCucumber sticks
\n1 sliced bell pepper<\/p>\n
Blend the chickpeas, tahini, lemon juice, garlic, olive oil, salt, and water until smooth. Transfer to a bowl, drizzle with a little more olive oil, and serve with fresh carrots, cucumber, and bell pepper sticks.<\/p>\n
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Andrea Damjanovic<\/p>\n
A\u00e7ai bowl<\/p>\n
A\u00e7a\u00ed is a fruit known for its anti-inflammatory properties, and your bowl can be made even more potent by adding other fruits and toppings, such as\u00a0berries\u00a0and\u00a0chia seeds.\u00a0Berries\u00a0like\u00a0strawberries, blueberries, blackberries, and\u00a0raspberries\u00a0are one of the richest dietary sources of polyphenols. Plus, a\u00a02018 scientific review\u00a0notes that they \u201ccontain a large amount of the\u00a0vitamins A,\u00a0C, and\u00a0E, which act as antioxidants and may reduce the inflammation process.\u201d\u00a0Chia seeds\u00a0are rich in polyphenols, too, as well as\u00a0omega-3 fatty acids, which are beneficial for cardiovascular health,\u00a0brain health, and more.<\/p>\n
You\u2019ll need:<\/p>\n
1 frozen a\u00e7ai packet or 2 tbsp a\u00e7ai powder
\n1 frozen banana
\n1\/2 cup mixed berries
\n1\/4th cup milk
\nFresh fruit, granola, and chia seeds for topping<\/p>\n
Blend the a\u00e7ai, banana, berries, and milk until thick and smooth. Pour into a bowl and top with fresh fruit of your choice (mango, pineapple, kiwi, blueberries), granola, and chia seeds before serving.<\/p>\n
Yogurt with cucumber<\/p>\n
Yogurt\u00a0is a\u00a0probiotic, meaning it contains bacteria that benefit your\u00a0gut microbiome. By adding healthy bacteria to your\u00a0gut,\u00a0yogurt\u00a0can help reduce inflammation and symptoms like\u00a0bloating. Top off your bowl with some\u00a0cucumbers\u00a0and\u00a0cumin, more antioxidant-rich foods, and spices.<\/p>\n
Related: One fruit experts say works wonders for your brain, skin and bloating<\/a><\/p>\n You\u2019ll need:<\/p>\n 1 cup plain yogurt Mix the yogurt, cucumber, roasted cumin powder, rock salt, and coriander in a bowl. Chill for a few minutes if desired and serve fresh.<\/p>\n Dark chocolate, walnut, and date bites<\/p>\n Dark chocolate\u00a0is well known for its anti-inflammatory properties, thanks to the presence of polyphenols. These polyphenols have \u201ca preventive role against cancer, cardiovascular diseases, metabolic disorders, and anti-inflammatory diseases,\u201d a\u00a02022 study\u00a0reports.\u00a0Walnuts\u00a0and\u00a0dates\u00a0are also good sources of polyphenols and provide nutrients such as\u00a0omega-3s\u00a0and\u00a0fiber, respectively.<\/p>\n
\n1\/2 cup cucumber, grated or finely chopped
\n1\/2 tsp roasted cumin powder
\n1\/2 tbsp rock salt
\n1 tbsp fresh coriander, chopped<\/p>\n