Suffering from chronic pain and swelling? Try getting more of these foods into your diet.

Sometimes, easing what ails you is as simple as enjoying a home-cooked meal. We've chosen some of the best ingredients to ease inflammation—and created a recipe that shows you just how easy it is to get these foods into your diet.

New Year. New Food. Healthy eating starts here with the Cooking Light Diet.

What to Eat to Ease Inflammation


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This fruit may help negate the effects of eating inflammatory foods, per a study in Food & Function. People who ate a hamburger with avocado didn't show the same inflammatory response as those who ate it without.


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In a study of runners, participants who drank antioxidant-rich tart cherry juice the days leading up to and after a marathon saw reduced inflammation and recovered their strength faster than those who did not.


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Dark leafy greens such as spinach are high in vitamin K, which may help tamp down inflammation.


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Packed with phenolic compounds, berries can trigger your body's anti-inflammatory response.


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These fiber-rich seeds have been associated with a drop in inflammatory markers.

To get all these benefits into one dish, try making this Avo-Berry Smoothie Bowl. It's a fruity breakfast that will keep you full until lunchtime—and may help ward off the pain and swelling associated with chronic inflammation.