Nutrition to heal inflammation: Health coach shares 6 whole-foods recipes that can soothe your body from within

Nutrition plays a major role in regulating your body's inflammatory responses, and the ingredients you add can either irritate your gut or heal you 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.

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.