The 6 Best Breakfasts for Fighting Inflammation (2024)

What you eat can make a big difference in either stopping inflammation or encouraging it. Some inflammation is natural and not a negative thing (think: your body's immune response to fighting off a cold). But inflammation that's caused by a diet too high in inflammatory foods (like added sugar) and poor lifestyle choices (like smoking) for an extended period of time can turn problematic and up your risk for chronic diseases such as cancer, heart disease, Alzheimer's disease and more.

So, what are the best ways to start your day if you're trying to bump down inflammation in your body? Here are six of the best breakfasts for reducing inflammation.

1. Smoothies

Pictured recipe: Anti-Inflammatory Cherry-Spinach Smoothie

Smoothies are a great way to load up on key anti-inflammatory foods like berries, probiotic-rich yogurt and greens. When creating your blender breakfast, incorporate a protein source like Greek yogurt, tofu or even a protein powder to balance carbs and to keep you fuller for longer. Also, minimize added sugars or avoid them altogether by using a banana, pitted dates or a little 100% fruit juice to sweeten naturally.

2. Breakfast Salads

Salad at breakfast may seem a little odd, but why not try front-loading your day with some extra veggies? Leafy greens, like baby spinach, arugula and kale, are top anti-inflammatory foods because of their antioxidants and bioactive compounds that reduce existing inflammation and prevent new inflammation from forming.

Don't worry about getting too fancy. Just toss any assortment of fresh greens with an olive oil-based dressing. Then add in berries, toasted nuts, a leftover whole grain (like brown rice) or whatever ingredients you have on hand. Top with an egg for protein if desired. This Baby Kale Breakfast Salad with Quinoa and Strawberries provides about 100% of two antioxidants, vitamin A and vitamin C.

3. Berries and Yogurt

Pictured recipe: Greek Yogurt with Strawberries

Getting a dose of good bacteria is a great way to start the day since maintaining a healthy gut is essential for preventing inflammation. Start with a bowl of plain regular or Greek yogurt to minimize added sugar. Then add some berries for sweetness and flavor but also for their polyphenols. These bioactive compounds are associated with berries' red and purple hues and have antioxidant-like effects that stop inflammation.

Try our Yogurt with Blueberries & Honey recipe and substitute any berry, fresh or frozen. Top with a toasted nut to add satiety and crunch, and drizzle a touch of honey or maple syrup, if desired.

4. Avocado Toast

Whole-grain toast topped with avocado is also a great choice, thanks to monounsaturated fats, vitamin E, fiber and carotenoids. According to a 2021 Molecules review, this combination of nutrients and compounds works together to soothe existing inflammation and may even counteract the start of new inflammation.

Keep it basic with just avocado on toast, or step it up a notch with Egg Salad Avocado Toast and West Coast Avocado Toast.

5. Whole Grains and Nuts

Pictured recipe: Apple-Cinnamon Overnight Oats

Adding nuts to a whole grain like oats, groats, wheat berries, farro or quinoa boosts overall fiber, protein and good fats. This, in turn, creates quick meals that will keep you feeling full all morning and prevents future dips in energy and blood glucose. Plus, most nuts are also a good source of compounds called phytosterols that have anti-inflammatory effects.

6. Eggs and Greens

Pictured recipe: Muffin-Tin Spinach & Mushroom Mini Quiches

Frequent spikes followed by dips in blood sugar are associated with increased inflammatory markers. To prevent fluctuations throughout the day, some individuals find that lower-carb but higher-protein breakfasts are best. And combining eggs with greens (or pretty much any other veggies) is a quick, tasty way to do this.

A simple scramble like our Spinach & Egg Scramble with Raspberries is perfect when you don't have much time, or you can prep these Muffin-Tin Spinach and Mushroom Mini Quiches ahead. You could also make our Broccoli and Cheese Omelet or Tomato-Arugula Omelets on the weekend.