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8 Breakfasts for a Healthy Response to Inflammation

By Ethan Boldt

July 25, 2024

Inflammation is our built-in system to help our body through something challenging, such as when the immune system or lymphatic system are activated and send out white blood cells to the area of need via increased blood flow — and promote the natural healing process in the body. It’s a normal process.

But while short-term inflammation is natural and necessary, extended inflammation that is caused by too many inflammatory foods (like bad fats, sugar and dairy) and unhealthy lifestyle choices (excessive alcohol, not enough sleep and constant stress) is something to avoid. That’s why promoting a healthy response to inflammation with dietary and lifestyle choices is optimal.

So instead of starting your days with inflammatory breakfasts full of sugar, dairy, flour and ultra-processed foods (with emulsifiers, additives, preservatives and flavorings), go with breakfasts that support a healthy inflammation response.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

1. Smoothies with collagen

Smoothies are a quick, easy way to get plenty of healthy inflammation-supporting foods like berries, pineapple and flaxseeds. The antioxidants, including quercetin and anthocyanins, in blueberries promote a healthy response to oxidative stress. (Try a berry collagen smoothie.)

Pineapple is high in bromelain, which helps support a healthy immune response, which can, in turn, promote a healthy inflammation response. (Try a piña colada smoothie with pineapple and collagen.) Flaxseeds are high in lignans, which are high-fiber polyphenols that provide antioxidant benefits for healthy aging, hormone balance and cellular health.

Along with those ingredients, consider adding collagen powder like Multi Collagen Protein that can help reduce joint discomfort and support post-exercise recovery.

2. Greens

No, you probably don’t want a salad but spinach in a green smoothie or the ultimate green juice? Both can work well to promote a healthy response to inflammation, as leafy greens are loaded with antioxidants like vitamins A, C and K that are vital for healthy vision, immune system support and blood flow.

Dried supergreens powders are a convenient way to load up on nutrient-filled greens as well as dried berries, grasses and algae. Ancient Nutrition's Organic SuperGreens formulas even feature a digestive enzyme blend and probiotic blend for added support for the gut, which is where the majority of your immune system is found.

3. High protein breakfasts, like eggs

High-carb, high-sugar breakfasts can elevate your blood sugar as well as wreak havoc on your healthy inflammation response. To help avoid such fluctuations, start your day with high-protein breakfast ideas.

Examples of breakfasts with plenty of protein along with other helpful ingredients include blueberry lemon chia seed pudding or egg bites.

4. Turmeric

Speaking of eggs, you may also consider adding turmeric to your eggs for a great flavor combination plus the addition of a great spice for supporting healthy inflammation levels. Turmeric’s primary compound, curcumin, is its active component which promotes a healthy response to inflammation.

You can also try a turmeric latte or a turmeric shot.

5. Avocado toast

With monounsaturated and polyunsaturated fats, vitamin E, fiber and antioxidants, avocado toast with egg is one of the great inflammation-soothing breakfasts. High-fat whole foods like avocado can help balance out inflammation.

6. Salmon

Ever tried poached salmon for brunch? It’s surprisingly easy and delicious, especially with a good sauce. Salmon is full of omega-3 fatty acids, which we must get from our diets because the human body cannot make them on its own.

These amazing fats are known for supporting a healthy response to inflammation and promoting healthy aging. They also offer support for cardiovascular and joint health, and healthy cognitive function.

7. Berries and yogurt

Berries and plain or Greek yogurt is a classic breakfast. It’s also one that supports healthy inflammation levels. Berries are antioxidant powerhouses that can have a “cooling” effect on inflammation, including with their bioactive compounds.

Yogurt is the perfect partner with its probiotics, which boost a healthy gut with beneficial bacteria and help promote a healthy response to inflammation.

8. Oats and nuts

Oats are loaded with fiber and protein yet very low in sugar and relatively low in fat and calories. They’re a great meal to add nuts, too, to bring in some healthy fats as well as the compound phytosterol, which is soothing to inflammation. Such a meal promotes steady blood sugar (already in the normal range) and can be a great energy booster for the day.

You can also try collagen overnight oats with berries for two more ingredients supporting a healthy response to inflammation to get your day off on the right foot.