We’ve all had those days where we feel a little “puffy,” sluggish, or stiff as hell. As someone who suffers from PCOS, inflammation is my constant enemy and is my body’s way of reacting to stress and excess insulin in my system.
While inflammation helps the body heal from injury or infection, too much inflammation can wreak havoc on your health and contribute to joint pains, skin issues, bloating and puffiness, brain fog and digestive issues, as well as more severe health issues such as cardiovascular problems, metabolic issues like type 2 diabetes, and arthritis.
So how can you naturally combat chronic inflammation for weight loss and long-term health? For starters, you can find some of the most powerful anti-inflammatory “medicine” right in your kitchen.
Here are five easy, delicious drinks to help you reduce inflammation from the inside out.
*disclaimer – this information does not replace medical advice. If you are suffering from any health issues, please see your doctor*
What You Need First – A Good Juicer
If creating healthy juice recipes is your new wellness resolution for this year, I suggest investing in a good juicer to ensure you extract all the vitamins and nutrients you need from your fresh ingredients properly. A typical blender will not cut it!
A quality juicer is important because:
- It ensures nutrients are preserved: Anti-inflammatory compounds like curcumin (in turmeric) and gingerol (in ginger) can be sensitive to heat and air. Masticating juicers (also called cold-press) chew the produce slowly, preventing the heat and “frothing” that causes nutrients to break down.
- It gets the most out of your ingredients: Cheap centrifugal juicers often leave the pulp wet. A good cold-press juicer squeezes the pulp until it’s bone-dry, meaning you get more juice out of every expensive piece of ginger or bunch of kale, which also means less waste.
- It can juice the tough stuff: Basic juicers often struggle with leafy greens or hard roots. They might “spit out” a whole piece of spinach without juicing it. A professional-grade motor can handle these without clogging or stalling for a smooth juice that incorporates all your tough to blend ingredients.
Some recommended juicers to consider are the Kuvings Auto10S, Breville Juice Fountain Cold XL, Omega Cold Press 365, Ninja NeverClog Cold Press and the Nama J2 Cold Press Juicer – but do your research before buying!
Common Anti-Inflammatory Ingredients to Stock Up On
Anti-inflammatory ingredients you will often see include:
- citrus fruits
- ginger
- beets
- apple
- pineapple
- celery
- cucumber
- kale
- spinach
- turmeric
To keep insulin levels stable and boost weight loss, use low glycemic index fruits where possible, or mix fruits that have more natural sugars with protein-heavy ingredients to keep blood sugar stable.
Anti-inflammatory juice recipes to boost your glow up include:
1. Ginger Lemon Turmeric Shot (with a pinch of black pepper)
If you’ve been on social media lately, you’ve definitely seen this bright orange “wellness shot.” This bright, anti-inflammatory concoction is great because turmeric contains polyphenol curcumin, a natural compound that reduces inflammation from exercise, metabolic syndrome, anxiety and arthritis.
Ginger settles the stomach, and lemon gives you a burst of vitamin C to boost your immune system with an antioxidant punch. Tip: Always add a tiny pinch of black pepper to this shot, it apparently helps the turmeric to absorb much better!
Want a recipe to get started? Try this two-shot recipe from @droliviamatthews.nd and @bailfitzgerald.nutrition on Instagram:
- 2 full lemons juiced
- 1 tbsp fresh ginger (grated)
- 1 tsp turmeric
- ½ tsp cayenne pepper
- a few dashes of black pepper
- 2-4 tbsp filtered water
- honey (optional to add sweetness if needed)
Blend all of the above until smooth. Enjoy 1–2 oz as a cold shot or a warm swig. Store the rest in the fridge for up to three days.
2. Apple, Celery and Lemon Juice
Celery helps reduce inflammation and supports healthy digestion to reduce gut issues. apples provide polyphenols that soothe the gut lining and are high in quercetin to protect against oxidative damage. Lemons are rich in vitamin C for immune health.
@eviekevish recommends juicing 1 head of celery, 2 apples and 4 lemons to create this anti-inflammatory powerhouse!
- @atlasofwellness
3. Cucumber and Morning Greens Juice
@littlekalegirl recommends this juice recipe to get a great start to your morning while reducing overall inflammation in the body. Cucumbers contain unique compounds called cucurbitacins, which have been shown to block specific inflammatory pathways in the body. Research suggests they may even help prevent certain types of cell mutations by keeping the environment around your cells calm and stable. They also work as a natural diuretic, which means they help your body flush out excess sodium and water, which reduces bloating and blocks inflammatory pathways in the body.
To make this recipe, add the following to your juicer:
- 2 cucumbers
- 2 cups of kale
- 1 cup parsley
- 1 green apple
- 3 celery sticks
- Small piece of ginger
RELATED READING: HOW TO LOWER CORTISOL: CORTISOL COCKTAILS AND MORE!
4. Pineapple, Mint & Ginger Gut Refresher
Combining sweet and spicy flavors, this juice blend by @thetinanunez on Instagram features delicious but powerful anti-inflammatory ingredients, including ginger, mint, celery and pineapple, in perfect harmony to de-bloat.
Her recipe includes:
- 2 cups pineapple (diced)
- 1 handful fresh mint leaves
- 1 cucumber
- 6 stalks celery
- 1 lemon
- 1 inch ginger
RELATED READING: CLEAN GIRL MORNINGS START WITH A BERRY SMOOTHIE BLAST
5. Warm Bone Broth
If you prefer something savory, bone broth is like a hug for your gut. Since a lot of inflammation actually starts in your digestive system, keeping your digestive system balanced and healthy is key. Bone broth also has immune boosting properties – it’s my go to when I’m suffering from a flu or virus that won’t budget – and it’s rich in amino acids like glycine and glutamine that may help repair your gut lining.
Bone broth is also a wonderfully cozy drink to support you during a morning fast and also works to reduce inflammation that can contribute to joint issues. Bonus – the collagen in bone broth also supports skin elasticity and can strengthen your hair and nails, for a glow-inducing glow up.
A simple bone broth recipe to try is included below:
Ingredients:
2–3 lbs Beef or Chicken Bones: You can save bones from a roasted chicken or buy “soup bones” from the butcher.
2 tbsp Apple Cider Vinegar: Crucial step! The acid helps pull the minerals and collagen out of the bones and into the water.
Vegetable Scraps: 2 carrots, 2 stalks of celery, and 1 onion (roughly chopped, skins on are fine).
Anti-Inflammatory Boosters: 3 cloves of smashed garlic, 1 inch of sliced ginger, and a pinch of black pepper.
Water: Enough to cover the bones by about an inch (usually 10–12 cups).
Instructions:
Roast (optional but recommended): Place the bones on a tray and roast at 400°F (200°C) for 20 minutes. This gives the broth a richer flavor.
Combine: Place the bones, vegetables, apple cider vinegar, and spices into a slow cooker or a large heavy-bottomed pot.
Soak: Add the water and let it sit for 20 minutes before turning on the heat, which gives the vinegar time to start working to break down the bones.
Simmer:
- Slow Cooker: Set to “low” and cook for 18-24 hours.
- Stovetop: Bring to a low boil, then turn down to the lowest simmer possible. Cover and cook for at least 12 hours.
Pressure Cooker (Instant Pot): Cook on “High Pressure” for 120 minutes with a natural steam release.
Strain & Cool: Pour the broth through a fine-mesh strainer into glass jars. Let it cool on the counter before putting it in the fridge.
RELATED READING: The Lazy Girl’s Glow Up: 50 Simple Ways to Level Up Your Life Every Day
Must-Know Juicing Tips
Looking to become a master juicer? Be sure to consider the following juicing tips to keep your ingredients and juicer clean and well maintained for best results:
Wash everything thoroughly: Even if you’re peeling it, dirt and bacteria can transfer from the skin to the juice.
Prep in bulk: Chop your fruits and veggies into sizes that fit your juicer’s chute all at once to save time during the actual juicing process.
Consider ice cubes: For a quick anti-inflammatory boost to any drink, freeze your juices in an ice cube tray.
Keep it cold: Use chilled produce directly from the fridge. This keeps the juice temperature down, preserving those heat-sensitive enzymes and making it taste much more refreshing.
Toss the “bitter” bits: Always peel citrus like oranges and grapefruits (unless the recipe specifically calls for the zest), as the white pith can make your juice taste extremely bitter.
Follow the “soft-to-hard” rule: Juice your softest items (like berries or leafy greens) first, followed by harder items (like carrots or ginger). The harder produce helps “push” the softer bits through the machine.
Roll your greens: To get more juice out of spinach or kale, roll the leaves into a tight “cigar” shape before feeding them into the chute.
Alternate ingredients: If you’re juicing something fibrous like celery or ginger, alternate it with something watery like cucumber or apple to prevent the fibers from clogging the screen.
Don’t rush the machine: Let the juicer do the work. Pushing the plunger too hard can make the motor overheat or the pulp to come out too wet.
Clean it IMMEDIATELY: This is the #1 rule of juicing. Once the pulp dries, it becomes like cement. Rinse the parts with warm soapy water as soon as you finish your glass.
Minimize air: If you aren’t drinking it right away, fill your glass jar all the way to the very top to leave as little room for air as possible. This keeps the nutrients from breaking down due to oxidation.
Add a squeeze of lemon: The Vitamin C in lemon acts as a natural preservative, helping your juice stay bright and fresh for an extra day or two in the fridge.
Compost the pulp: Don’t throw away that fiber! You can use veggie pulp in soups, stews and other dishes to reduce food waste.
Combining anti-inflammatory foods with a healthy, active lifestyle can help to boost your metabolism and support weight loss and overall good health.
Which anti-inflammatory juice recipes for weight loss and gut health will you be trying out first?
