Easy
10 min prep · 15 min cook · Serves 2
Herb-Baked Salmon with Roasted Asparagus
This one's a crowd-pleaser. Omega-3s, minimal sodium, done in 25 minutes.
Why it works for Primary Biliary Cholangitis
Ginger and omega-3s work together to reduce systemic inflammation markers.
omega-3high-proteinlow-sodium
Easy
⚠️ Med interaction note
5 min prep · 5 min cook · Serves 1
Turmeric Golden Milk (Warm Spice Drink)
Ancient remedy, modern validation. Warm, slightly spicy, genuinely calming.
Why it works for Primary Biliary Cholangitis
Curcumin (the active compound in turmeric) has dozens of clinical trials supporting its anti-inflammatory effects. Black pepper is required for meaningful absorption.
anti-inflammatorywarm-drinkdairy-free-option
Medium
⚠️ Med interaction note
10 min prep · 20 min cook · Serves 2
Wild Salmon & Quinoa Power Bowl
A legitimate anti-inflammatory meal that makes you feel like you're doing something right.
Why it works for Primary Biliary Cholangitis
Omega-3s from wild salmon, curcumin from turmeric, and ginger together create a powerful anti-inflammatory meal.
omega-3complete-proteinanti-inflammatory
Easy
10 min prep · 0 min cook · Serves 2
Walnut, Cherry & Arugula Salad
Tart, sweet, and full of things your joints will appreciate.
Why it works for Primary Biliary Cholangitis
Cherries are one of the few foods shown in clinical trials to reduce uric acid (gout) and muscle soreness after exercise. Walnuts provide plant-based omega-3s.
anti-inflammatoryno-cookantioxidant
Easy
5 min prep · 0 min cook · Serves 1
Ginger-Berry Anti-Inflammatory Smoothie
Two minutes, a blender, and your inflammation is about to meet its match.
Why it works for Primary Biliary Cholangitis
Ginger, turmeric, and berries each independently shown to reduce inflammatory markers (IL-6, CRP). Combined, they're a strong start to the day.
anti-inflammatoryquickno-cook
Easy
15 min prep · 0 min cook · Serves 2
Chickpea Power Salad with Tahini Dressing
This is the salad that makes people stop saying they don't like salads.
Why it works for Primary Biliary Cholangitis
Cumin, garlic, and lemon are mild anti-inflammatory ingredients. The overall dietary pattern is consistent with anti-inflammatory eating.
plant-basedno-cookhigh-fiber
Easy
5 min prep · 0 min cook · Serves 1
Tart Cherry Anti-Inflammatory Smoothie Bowl
Tart cherries are one of the most studied anti-inflammatory foods on the planet. This bowl makes them delicious.
Why it works for Primary Biliary Cholangitis
Tart cherries contain some of the highest concentrations of anthocyanins of any food. Clinical trials show they reduce markers of inflammation (CRP, IL-6) and can lower uric acid — relevant for gout, lupus, and autoimmune joint conditions.
anti-inflammatoryantioxidantno-cook
Easy
10 min prep · 20 min cook · Serves 4
Mediterranean Baked Cod with Olives & Tomatoes
White fish, olives, capers, tomatoes. Mediterranean diet in a baking dish — done in 20 minutes.
Why it works for Primary Biliary Cholangitis
The Mediterranean dietary pattern is the most evidence-backed anti-inflammatory diet. Olive oil, tomatoes, and herbs together reduce multiple inflammatory markers. This dish is essentially the Mediterranean diet on a plate.
omega-3low-sodiumlow-phosphorus
Easy
⚠️ Med interaction note
10 min prep · 20 min cook · Serves 4
Broccoli & Chickpea Turmeric Curry
Warming, filling, and packed with compounds your immune system will appreciate. Vegan, done in 30 minutes.
Why it works for Primary Biliary Cholangitis
Broccoli contains sulforaphane — one of the most potent anti-inflammatory compounds in food, shown to activate the Nrf2 pathway. Combined with turmeric and ginger, this curry delivers multiple independent anti-inflammatory mechanisms in a single bowl.
anti-inflammatoryplant-basedhigh-fiber
Easy
15 min prep · 40 min cook · Serves 6
Chicken & Wild Rice Anti-Inflammatory Soup
Comfort food with a purpose. Wild rice, ginger, turmeric, and a whole chicken. The soup your joints needed.
Why it works for Primary Biliary Cholangitis
Wild rice has significantly higher antioxidant content than white or brown rice. Combined with turmeric, ginger, and the collagen from long-simmered chicken, this soup addresses inflammation through multiple channels — joint support, gut lining, and antioxidant intake.
anti-inflammatorygut-friendlyone-pot
Easy
⚠️ Med interaction note
10 min prep · 0 min cook · Serves 2
Blueberry, Spinach & Almond Salad
Blue + green is basically the anti-inflammatory color palette. This salad earns that description.
Why it works for Primary Biliary Cholangitis
Blueberries contain pterostilbene and anthocyanins — two of the most potent plant antioxidants known to reduce NF-κB inflammatory signaling. Spinach adds quercetin and kaempferol. Together, this salad is one of the most antioxidant-dense quick meals possible.
anti-inflammatoryantioxidantno-cook
Easy
10 min prep · 35 min cook · Serves 4
Rosemary-Garlic Roasted Chicken Thighs
Chicken thighs are more forgiving than breasts — juicy, flavorful, and ready in 35 minutes. The anti-inflammatory herbs carry this.
Why it works for Primary Biliary Cholangitis
Rosemary contains rosmarinic acid and carnosic acid — potent antioxidants shown to inhibit inflammatory enzymes. Thyme provides thymol, another anti-inflammatory compound. Herbs are often underrated as anti-inflammatory ingredients.
anti-inflammatoryhigh-proteinkidney-safe
Easy
15 min prep · 30 min cook · Serves 6
White Bean & Vegetable Minestrone
Italian grandma energy with a modern anti-inflammatory upgrade. This soup feeds six and gets better the next day.
Why it works for Primary Biliary Cholangitis
White beans contain polyphenols that activate anti-inflammatory pathways. Combined with olive oil (oleocanthal), tomatoes (lycopene), and fresh basil (eugenol), this soup provides broad anti-inflammatory coverage across multiple mechanisms.
anti-inflammatoryhigh-fiberMediterranean
Easy
⚠️ Med interaction note
5 min prep · 0 min cook · Serves 1
High-Protein Greek Yogurt Parfait
Looks fancy. Takes 5 minutes. Your blood sugar will thank you.
Why it works for Primary Biliary Cholangitis
Live cultures in plain Greek yogurt support gut microbiome diversity, which may help with IBD maintenance and general digestive health.
high-proteinprobioticno-cook
Easy
10 min prep · 20 min cook · Serves 4
Soothing Bone Broth Vegetable Soup
For the days when your gut just needs a break. Gentle, warm, and genuinely nourishing.
Why it works for Primary Biliary Cholangitis
Bone broth is one of the most gut-supportive foods available. The collagen helps maintain the integrity of the gut lining.
gut-friendlylow-fibersoothing
Easy
⚠️ Med interaction note
5 min prep · 20 min cook · Serves 2
Creamy Mashed Sweet Potato
Comfort food that actually comforts your gut. No drama, no gut-wrecking ingredients.
Why it works for Primary Biliary Cholangitis
Soluble fiber in sweet potatoes feeds beneficial gut bacteria (unlike insoluble fiber, which can irritate an inflamed gut).
gut-friendlyeasy-to-digestlow-fodmap-option
Easy
5 min prep · 0 min (overnight) cook · Serves 1
Banana & Almond Butter Overnight Oats
Prepare it the night before. Wake up, eat, feel human.
Why it works for Primary Biliary Cholangitis
Prebiotic beta-glucan in oats feeds Lactobacillus and Bifidobacterium — key beneficial bacteria.
gut-friendlyno-cookmeal-prep