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3 Healthy Soup Recipes that Help Fight Pain

Colder temps are here, and so is soup season! As you fill your bowls, it’s good to know that not all soups are good for what ails you. In fact, some soups can increase inflammation in your body, especially if they include ingredients such as heavy cream, fattier meats, and larger portions of butter.

With research on the rise linking these kinds of pro-inflammatory ingredients to increased pain levels, try these three delicious anti-inflammatory options instead.

Chicken Ginger Soup

Key anti-inflammatory ingredients


Turmeric is a powerful natural anti-inflammatory and some studies show that it can be an even more effective pain reliever than some NSAIDS (like ibuprofen) (Chandran, 2012).


Onions are the richest source of flavonoids, a powerful antioxidant. Quercetin, a flavonoid present in onions has been shown to reduce pain and inflammation in arthritis (Javadi, 2016).


A 2010 study showed that ginger is an effective pain reliever for muscle pain resulting from an exercise-induced injury (Black, 2010).

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Red Lentil Soup with Saffron  

Key anti-inflammatory ingredients


Saffron supplementation has been shown to significantly decrease the number of tender and swollen joints, pain intensity, and disease activity score in patients with arthritis (Hamidi, 2020).


Lentils are an excellent source of B vitamins, iron, magnesium, potassium, and zinc. Some of the polyphenols in lentils, such as procyanidin and flavanols, are known to have strong antioxidant, anti-inflammatory, and neuroprotective effects (meaning they help strengthen your nervous system and protect it from damage) (Lopez, 2016).


The active ingredient in cumin seeds boast a double-dose of power as both an anti-inflammatory and antiseptic (meaning it can help fight off harmful bacteria) (Alsnafi, 2016).

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Slow Cooker Vegetarian Chili

Black beans

Black beans are a vegan/vegetarian-conscience alternative for people looking for healthy food for arthritis. Beans are an excellent plant-based source of protein and a great addition to any arthritis diet. Black beans are excellent sources of fiber and phytonutrients, which may help reduce inflammation (Okeefe, 2016).

Sweet potatoes

The deep orange color of sweet potatoes comes from its rich supply of beta-carotene. Beta-carotene acts as a potent antioxidant that helps prevent joint damage caused by free radicals. In fact, a 2016 study in the journal Spine showed that low levels of beta-carotene increased the risk of spinal degeneration (age-related wear-and-tear) in humans (Imagama, 2011).


Garlic, like onions and leeks, contains diallyl disulfide, a compound that helps quiet inflammation in the body. Garlic is so potent (in more ways than one!) that it may help prevent or slow down cartilage damage from arthritis (Williams, 2010).

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Try a personalized approach

The soup ingredients above are just a sampling of satisfying and delicious foods, herbs, and spices that are research-proven to help reduce pain and inflammation. If you are struggling with back, neck, or joint pain, which can tend to get worse this time of year, talk with a Vori Health care team. We can personalize a treatment and holistic nutrition plan to help lower your inflammation and get you back to feeling like you again.

Explore a better way to manage pain

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