Nutrition to heal inflammation: Health coach shares 6 whole-foods recipes that can soothe your body from within
Inflammation is the body’s natural response to infection, injury or harmful irritants, but when it becomes chronic, it can quietly contribute to a range of health problems, from digestive issues to metabolic and heart-related conditions. While factors such as stress, poor sleep and a sedentary lifestyle can fuel inflammation, nutrition also plays a major role. The foods you eat every day can either aggravate the gut and trigger inflammatory processes or provide the nutrients needed to support healing and balance. Choosing wholesome, minimally processed ingredients rich in fibre, antioxidants and healthy fats may help calm inflammation and support overall healing.
Read more to check out anti-inflammatory recipes! (Unsplash)
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Malvika Sahgal, a health coach specialising in hormones, weight loss and child nutrition, has shared six nourishing recipes that can help reduce inflammation and promote healing from within through wholesome, nutrient-rich ingredients. In an Instagram post shared on May 28, the health coach explains, “Simple, whole-food based meals that support gut health, reduce bloating, and help your body feel lighter and more balanced over time. When you consistently choose anti-inflammatory ingredients, your body starts responding from within.”
Check out the full recipes below!
1. Mediterranean quinoa salad
Fibre-rich meal for gut and heart health.
Ingredients
- Quinoa
- Chickpeas
- Olive oil
- Cucumber
- Tomatoes
- Parsley
Tip: Add feta in moderation for extra protein.
Why it helps
Olive oil and legumes are staples in diets linked to lower chronic inflammation.
2. Moong dal khichdi
Easy on the gut and deeply nourishing.
Ingredients
- Moong dal
- Rice
- Ginger
- Turmeric
- Ghee
Tip: Add steamed vegetables for extra fibre.
Why it helps
This combination is easy to digest and helps calm gut irritation and inflammatory stress.
3. Greek yoghurt berry bowl
Gut-friendly and supports recovery.
Ingredients
- Greek yoghurt
- Mixed berries
- Chia seeds
- Walnuts
- Honey drizzle
Tip: Use unsweetened yoghurt for better blood sugar control.
Why it helps
Berries contain antioxidants that help reduce oxidative stress and inflammation.
4. Avocado egg toast
Balanced fats and protein combo.
Ingredients
- Whole grain toast
- Avocado
- Eggs
- Chilli flakes
- Pumpkin seeds
Tip: Sprinkle flax seeds for extra omega-3s.
Why it helps
Healthy fats and protein help stabilise blood sugar, which plays a major role in inflammation.
5. Turmeric ginger chicken soup
Comfort food your body actually likes.
Ingredients
- Chicken broth
- Ginger
- Garlic
- Turmeric
- Vegetables
- Shredded chicken
Tip: Slow cooking improves flavour and digestibility.
Why it helps
Ginger and turmeric contain compounds associated with reduced inflammatory activity.
6. Drumstick soup and millet toast
Soothing, anti-inflammatory and gut-friendly.
Ingredients
For drumstick soup
- 1 cup drumstick pieces (moringa pods)
- 1 small onion
- 2 garlic cloves
- 1 small tomato
- ½ tsp pepper
- ½ tsp cumin powder
- Pinch of turmeric
- Salt to taste
- 2 cups water
- 1 tsp ghee or cold-pressed oil
- Fresh coriander
For millet toast
- 2 slices millet bread
- 1 tsp ghee
- Optional: crushed garlic and herbs
Tip: Add a pinch of black pepper with turmeric. It improves turmeric absorption and boosts its anti-inflammatory benefits naturally.
Why it helps
Rich in antioxidants, anti-inflammatory spices and gut-friendly millets that help calm inflammation naturally.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
