Anti-Inflammatory Avocado Smoothie Recipe: Reduce Inflammation with Food

Are you looking for an easy way to add anti-inflammatory foods to your diet? Try this delicious anti-inflammatory avocado smoothie! It’s nutritious, filling, and uses ingredients you often have in your kitchen.

Pair it with a handful of almonds and enjoy it early in the day. Breakfast smoothies are perfect for busy mornings.

It works well as a snack too.

Inflammation – Let’s Talk About It

While acute inflammation is a natural response from your body to help you heal, chronic inflammation can increase your risk of – or worsen – many long-term diseases.

Chronic inflammation is a common condition apparent in many diseases, including heart disease, Alzheimer’s, asthma, arthritis, stroke, and cancer. It’s also frequently seen in people who are obese or in menopause.

Eating processed foods, sugar, refined carbs, unhealthy fats, and alcohol can all cause chronic inflammation.

What’s more, stress also releases hormones that can lead to inflammation.

Sugar and Inflammation

When it comes to smoothies, a frequent ingredient is sugar, either as an addition for extra flavor or in fruit juice. However, sugar can promote inflammation, so when it comes to creating a smoothie to fight this problem, it’s important to be mindful of the sugar content.

How Does Sugar Cause Inflammation?

Sugar stimulates the production of fatty acids in the liver. When the body digests these fatty acids, it results in byproducts that trigger inflammation.

Therefore, it’s a good idea to limit the amount of sugar you put in your smoothie recipes.

One of the great things about smoothies is that there are plenty of ways to make them delicious without adding sugar!

Do Artificial Sweeteners Cause Inflammation?

The answer to this one is a little complicated.

Some studies show that artificial sweeteners can increase inflammation in your gut, while others show that they don’t affect it at all. Because the research isn’t conclusive, we recommend being cautious with artificial sweeteners and using them only in moderation if you’re trying to reduce inflammation.

A great way to sweeten smoothies is to use fruits or more natural sweeteners, such as stevia.

What Are the Benefits of an Anti-Inflammatory Diet?

An anti-inflammatory diet has many benefits, including:

• Reducing the risk of chronic diseases
• Supporting heart health
• Improving gut health
• Improving rheumatoid arthritis
• Promoting weight loss
• Improving skin health
• Boosting energy levels
• Potentially improving blood glucose control
• Improving energy and mood
• Decreasing the risk of anxiety and depression

Read more about the anti-inflammatory diet in Anti-Inflammatory Diet Menu: All You Need to Know.

Smoothie Ingredients that Decrease Inflammation

Now that we’ve talked about what inflammation is and how affects the body let’s talk about foods that can help reduce it.

Apples

Apples are an easy way to add a touch of sweetness to smoothies. This fruit fight inflammation by reducing oxidative stress, an imbalance between free radicals and antioxidants.

Furthermore, apples contain quercetin, which is an antioxidant that has anti-inflammatory effects.

Avocados

A good source of carotenoids and nutrients with powerful anti-inflammatory benefits.

It might sound like an unconventional food to add to smoothies, but they actually taste great, add creaminess, and are a great source of healthy fats that can also help reduce inflammation. In addition to all that, they are high in fiber and vitamins E and C.

Berries

Berries are well known to fight inflammation because they are high in anthocyanins, which are powerful antioxidants. Additionally, berries are high in fiber.

Some of the best berries to add to smoothies are strawberries, raspberries, blackberries, and blueberries.

Chia Seeds

Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. These nutrients can help improve gut health and reduce inflammation.

Flax Seeds

Flax seeds contain lignans, a type of phytonutrient that has been shown to positively affect inflammation.

Ginger

The active compound in ginger is gingerol. This substance has been proven to have anti-inflammatory and analgesic effects.

Green Leafy Vegetables

Green leafy vegetables, such as spinach and kale, are rich in vitamin E, which decreases inflammatory markers. Adding a handful of dark leafy greens to a smoothie might sound strange, but believe it or not, it doesn’t change the flavor and it adds a whole lot of benefit!

Lemons

Lemons are one of the most well-known sources of vitamin C. They also have many phytochemicals that can help with inflammation.

Turmeric

Turmeric is a spice that contains curcumin, which has anti-inflammatory properties. But adding turmeric to your smoothie can also help improve your health in other ways, as it’s proven to offer robust benefits to your heart, brain and even to help prevent cancer.

Make all of these inflammation-fighting foods part of a well-balanced diet.

Can Bananas Cause Inflammation?

There is some controversy surrounding bananas and their effect on inflammation.

Some people believe that because bananas are high in sugar, they can cause inflammation. However, there is no scientific evidence to support this claim.

Bananas are high in fiber, meaning that the natural sugars have a slow absorption in the body and don’t cause the same blood sugar spikes that added sugar does.

Furthermore, bananas are a good source of vitamin C and the B vitamins, which both help to 

Not only do bananas not promote inflammation, but in fact, the nutrients in bananas have anti-inflammatory properties. 

Bananas are a great way to add sweetness to your smoothie if you love the sweet taste of fruit. But if you want a lower sugar content, you can use berries or apples instead.

Keep in mind, though, that berries and apples might not sweeten the smoothie enough for a pleasant taste. Some people opt to add stevia or artificial sweeteners to their smoothies.  

Why Use a Plant-Based Milk Alternative?

Some people, including a few health care experts, believe that dairy causes inflammation.

However, while dairy products can cause problems in people who are intolerant or allergic, this might not be true in otherwise healthy individuals. 

For anti-inflammatory smoothie recipes, my professional and personal practice is to use dairy-free alternatives to milk, such as almond milk, cashew milk, or coconut milk (from the refrigerator section). Another option is to use coconut water. 

These are all great options if you’re looking for a dairy-free and vegan smoothie option.

Some Final Thoughts

Keep in mind that smoothies are very versatile and easy to adjust to your personal taste. If you don’t like a certain ingredient, feel free to leave it out or add more of something you do like.

There are endless possibilities when it comes to smoothie recipes. I hope you enjoy this anti-inflammatory avocado smoothie recipe.

More About Anti-Inflammatory Diets

If you want to learn more about anti-inflammatory diets, check out these great resources:. 

• All You Need to Know About Anti-Inflammatory Diets
• How to Heal Your Body With an Anti-Inflammatory Vegan Diet
• Anti-Inflammatory Salads

“Anti-Inflammatory Avocado Smoothie Recipe” was written by Su-Nui Escobar, DCN, RDN, FAND, and soon-to-be Registered Dietitian Irene Mejia.

References

Bananas and inflammation | livestrong. LIVESTRONG.COM. https://www.livestrong.com/article/556471-bananas-and-inflammation/. Accessed May 26, 2022.

Basson AR, Rodriguez-Palacios A, Cominelli F. Artificial sweeteners: History and new concepts on inflammation. Frontiers in nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8497813/. Published September 24, 2021. Accessed May 26, 2022.

Bordoni A. Dairy products and inflammation: A review of the clinical evidence. http://cardiacos.net/wp-content/uploads/ArticulosMedicos/20180722/2017—Dairy-products-and-inflammation-A-review-of-the-clinical-evidence.pdf. Accessed May 26, 2022.

Buyken AE;Flood V;Empson M;Rochtchina E;Barclay AW;Brand-Miller J;Mitchell P; Carbohydrate nutrition and inflammatory disease mortality in older adults. The American journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/20573797/. Accessed May 26, 2022.

Contributors WMDE. Chia Seeds: Health benefits, nutrients per serving, uses, safety information, and more. WebMD. https://www.webmd.com/diet/health-benefits-chia-seeds#:~:text=Caffeic%20acid%2C%20an%20antioxidant%20found,presence%20of%20an%20inflammatory%20disease. Accessed May 26, 2022.

Contributors WMDE. Chia Seeds: Health benefits, nutrients per serving, uses, safety information, and more. WebMD. https://www.webmd.com/diet/health-benefits-chia-seeds#:~:text=Caffeic%20acid%2C%20an%20antioxidant%20found,presence%20of%20an%20inflammatory%20disease. Accessed May 26, 2022.

Eat these fruits for their anti-inflammatory benefits. Harvard Health. https://www.health.harvard.edu/nutrition/eat-these-fruits-for-their-anti-inflammatory-benefits. Published October 13, 2021. Accessed May 26, 2022.

Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/. Published October 22, 2017. Accessed May 26, 2022.

Hwang Y-H, Kim T, Kim R, Ha H. The natural product 6-gingerol inhibits inflammation-associated osteoclast differentiation via reduction of prostaglandin E₂ levels. International journal of molecular sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073224/#:~:text=The%20natural%20product%206%2Dgingerol%2C%20a%20major%20bioactive%20component%20of,%2C%20including%20anti%2Dinflammatory%20activity. Published July 16, 2018. Accessed May 26, 2022.

Imran M, Ahmad N, Anjum FM, et al. Potential protective properties of flax Lignan Secoisolariciresinol diglucoside. Nutrition journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517353/. Published July 28, 2015. Accessed May 26, 2022.

Inflammation: What is it, causes, symptoms & treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/21660-inflammation. Accessed May 26, 2022.

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: Colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & nutrition research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/#:~:text=Anthocyanins%20are%20colored%20water%2Dsoluble,fruits%20have%20high%20anthocyanins%20content. Published August 13, 2017. Accessed May 26, 2022.

Kubala J. 7 benefits of eating avocados, according to a Dietitian. Healthline. https://www.healthline.com/nutrition/avocado-nutrition#gut-health. Published November 26, 2021. Accessed May 26, 2022.

Labonté MÈ, ;Couture P, ;Richard C, ;Desroches S, ;Lamarche B.; Impact of dairy products on biomarkers of inflammation: A systematic review of randomized controlled nutritional intervention studies in overweight and obese adults. The American journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/23446894/. Accessed May 26, 2022.

Mulvihill K. Study Finds Diet Abundant in Leafy Vegetables May Reduce Risk of Diseases Involving Chronic Inflammation. Pennmedicine.org. https://www.pennmedicine.org/departments-and-centers/ophthalmology/about-us/news/department-news/diet-and-chronic-inflammation. Accessed May 26, 2022.

Spritzler F. 6 foods that cause inflammation. Healthline. https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#3.-Vegetable-and-seed-oils. Published November 12, 2019. Accessed May 26, 2022.

Su-NuiDr. Su-Nui Escobar, S-N.  is a Registered Dietitian/Nutritionist in Miami. Anti- inflammatory diet menu: All you need to know. Menopause Better. https://menopausebetter.com/anti-inflammatory-diet-menu/. Published April 22, 2022. Accessed May 26, 2022.