11 Anti-Inflammatory Food Swaps That Are Easier Than You Think

9. Bottled Salad Dressing → Homemade Vinaigrette

Ready-to-pour dressings seem convenient, but most hide added sugars, unhealthy oils, and preservatives that can stoke inflammation. A simple homemade vinaigrette takes just a minute: whisk together olive oil, vinegar or lemon juice, a dash of mustard, and your favorite herbs. Even a squeeze bottle with olive oil and balsamic vinegar can do the trick in a pinch. This not only tastes fresher but lets you control ingredients and supports the anti-inflammatory power of your salad greens. For a creamy feel, blend in a bit of mashed avocado or plain Greek yogurt. These swaps make your salad routine tastier and so much better for your well-being.

10. Fried Foods (Fries, Nuggets) → Roasted Veggies or Air-Fried Alternatives

Classic comfort foods like French fries or breaded chicken strips are crowd-pleasers, but frying turns even wholesome ingredients into major sources of inflammation-boosting compounds. Next time, try roasting sweet potato wedges in the oven or using an air fryer for a similar crisp without the unhealthy oils. Coat chicken strips with whole grain breadcrumbs and bake or air-fry; you’ll get the satisfying crunch minus the greasy aftereffects. Roasted chickpeas or cauliflower are other fun alternatives. These options are not only kinder to your body but let you enjoy the ritual of “treat food” with a nourishing twist—proof that anti-inflammatory swaps don’t require sacrifice.