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Anti-inflammatory smoothie recipe

| JUL 10, 2024

About one third of adults have on going problems with inflammatory pain.  And the reasons might surprise you. Exercise, although great for your body, can make joints more inflamed.  Especially if you’re exercising too much, with not enough restBut an important consideration is food intolerance.  It’s not an obvious connection we make. You might be reacting to foods like gluten, potatoes or sugar. These foods are often part our daily diet and fuel inflammation. It’s worth thinking about how your diet might be contributing to your pain. The easiest way to do this is to remove the foods you suspect might be causing the problem and see whether you notice improvements.

Conditions commonly caused by inflammation

  • Asthma
  • Heart disease
  • Rheumatoid arthritis / joint pain
  • Type 2 diabetes
  • Alzheimer's 

Nutrients to treat inflammation

There are lots of studies on foods that can be as powerful as anti-inflammatory drugs. And without all the nasty side effects. We’ve put some of them together to make a smoothie that’ll help soothe your joints. It’s a super tasty way to treat inflammation from the inside out. 

Pineapple contains the anti-inflammatory enzyme called bromelain. Studies show bromelain is as effective as anti-inflammatory drugs (called NSAIDs). It numbs pain in your joints.  

Ginger has been used for centuries as a natural anti-inflammatory spice. It’s so potent that it can kill cancer cells. Ginger blocks enzymes in your body that cause inflammation, which is why it works so well to relieve pain. 

Turmeric has a compound in it called curcumin, which is anti-inflammatory and is a natural pain reliever. It too can kill cancer cells. It works similarly to ginger by blocking pro-inflammatory enzymes. 

Tip to remember - always eat turmeric with a pinch of black pepper. 

Black pepper contains piperine; studies show that taking it alongside turmeric increases your absorption of curcumin by 2000%. So a good tip to remember - always eat turmeric with a pinch of black pepper. 

Tart cherries (sour cherries) are often used by athletes to recover from joint pain. They’re full of antioxidants called anthocyanins that reduce inflammation. They’re also rich in vitamin C, which you need to make collagen and build cartilage. Perfect for the fitness fanatic. Tart cherry juice is now available in most supermarkets. But you can swap the cherries for blueberries, raspberries or blackberries - they work well too. 

Virgin coconut oil is one of nature’s most powerful anti-inflammatory foods. Eat it with turmeric. It helps the curcumin to absorb better. Coconut oil is a great remedy for inflammation because it stimulates collagen and helps repair tissues and joints.  

Anti-inflammatory smoothie recipe


  • 1 cup fresh pineapple chunks 
  • ½ cup tart cherries or tart cherry juice 
  • 1 inch fresh ginger root (or ½ teaspoon of dried ginger) 
  • 1 inch fresh turmeric root (or ½ teaspoon of dried turmeric) 
  • Pinch of black pepper 
  • ½ teaspoon of virgin coconut oil 
  • ½ teaspoon of Life & Soul fish oil 


    Throw all your ingredients into a blender. Whizz until smooth.  

    Lynn’s tip: Try to drink it straight away because the vitamins, minerals and antioxidants become less potent once they’ve been exposed to air. If you’re saving some for later, pop it back in the fridge in an airtight container to keep it fresh. 

    Lynn is a certified Nutritional Therapist (DipCNM) is a member of BANT. She practices at Preston Drove Osteopaths in Brighton, and supports clients with advice on how to implement functional foods to correct nutritional imbalances. 

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