What Dressing Can I Have on an Anti-Inflammatory Diet?

November 25, 2025 •

3 min read

Chronic inflammation contributes to numerous health conditions, from heart disease to arthritis. Understanding what dressing can I have on an anti-inflammatory diet is a key step toward reducing inflammation and improving overall wellness.

Quick Summary

Guide to choosing and making anti-inflammatory dressings with healthy oils, herbs, and spices while avoiding pro-inflammatory ingredients often found in store-bought options.

Key Points

Choose Healthy Fats: Use extra virgin olive oil, avocado oil, or flaxseed oil as your dressing base to get healthy monounsaturated and omega-3 fats.
Boost with Herbs and Spices: Add turmeric, ginger, garlic, and fresh herbs to increase the antioxidant and anti-inflammatory properties of your dressings.
Opt for Natural Acidity: Use lemon juice, apple cider vinegar, or balsamic vinegar for flavor instead of relying on dressings with synthetic additives.
Embrace Creaminess Naturally: Achieve creamy textures with nutrient-dense options like avocado, tahini, or Greek yogurt, rather than mayonnaise or sour cream.
Avoid Inflammatory Ingredients: Steer clear of store-bought dressings containing soybean oil, canola oil, and excessive amounts of added sugar and sodium.
Make It Yourself: Homemade dressings give you complete control over ingredients, ensuring they are free from preservatives and pro-inflammatory components.

Building Your Anti-Inflammatory Dressing Foundation

Adopting an anti-inflammatory diet involves focusing on whole foods rich in antioxidants and healthy fats, while limiting processed ingredients. For salad dressings, this means moving away from conventional store-bought options, which often contain inflammatory oils like soybean or canola, and excessive amounts of added sugar and sodium. Instead, you should build your dressings from scratch using nutrient-dense ingredients that actively combat inflammation.

The cornerstone of any anti-inflammatory dressing is a healthy fat source. Extra virgin olive oil is the gold standard, packed with monounsaturated fats and antioxidants like oleocanthal, which has properties similar to ibuprofen. Other excellent choices include avocado oil, rich in oleic acid and vitamin E, and flaxseed oil, an exceptional source of omega-3 fatty acids that should only be used in cold applications.

Once you have your oil, you'll need an acid to balance the flavor. Apple cider vinegar and balsamic vinegar are fantastic choices, containing beneficial compounds and contributing to flavor without unnecessary additives. Fresh citrus juice, such as lemon or lime, also works well, providing vitamin C and other antioxidants.

Flavorful Anti-Inflammatory Additions

Beyond the base, incorporating herbs, spices, and other flavor enhancers can supercharge your dressing's anti-inflammatory properties. These ingredients are loaded with phytonutrients that help fight oxidative stress and regulate inflammatory pathways.

Herbs and Spices:

Turmeric and Black Pepper: Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent, and combining it with black pepper (piperine) significantly enhances its absorption and effectiveness.
Ginger: This root has strong anti-inflammatory and antioxidant effects.
Garlic: Known for its immune-boosting and anti-inflammatory properties, especially when used raw.
Rosemary and Thyme: These herbs are rich in antioxidants and add a fresh, pungent flavor.

Other Enhancers:

Tahini: Made from ground sesame seeds, tahini is full of healthy fats, B vitamins, and minerals. It can add a creamy texture and nutty flavor to dressings.
Miso Paste: This fermented soybean paste adds a savory, umami flavor and contains probiotics for gut health.
Raw Honey or Maple Syrup: A small amount can balance the acidity without the refined sugar found in many commercial dressings.

Sample Anti-Inflammatory Dressing Recipes

Here are a few versatile recipes to get you started, built on the principles of anti-inflammatory eating.

Lemon-Herb Vinaigrette

1/2 cup extra virgin olive oil
1/4 cup fresh lemon juice
1 tsp whole-grain Dijon mustard
1 tbsp fresh parsley, chopped
1 tsp dried oregano
Salt and black pepper to taste

Combine all ingredients in a jar, seal tightly, and shake vigorously to emulsify.

Turmeric-Ginger Tahini Dressing

1/4 cup tahini
1/4 cup apple cider vinegar
1 tsp grated fresh ginger
1/2 tsp turmeric powder
1/4 tsp black pepper
1 tbsp maple syrup or raw honey (optional)
Water to reach desired consistency

Whisk all ingredients together in a bowl, slowly adding water until smooth and creamy.

Creamy Avocado Dressing

1 ripe avocado
1/4 cup fresh lime juice
1/4 cup extra virgin olive oil
1/4 cup water
1 small garlic clove, minced
A handful of fresh cilantro (optional)
Salt to taste

Blend all ingredients until completely smooth and creamy. Use immediately for best results.

Homemade vs. Store-Bought Anti-Inflammatory Dressings

While the convenience of store-bought dressings is tempting, making your own offers significant control over ingredients. This table highlights key differences.


Feature	Homemade Anti-Inflammatory Dressing	Store-Bought Dressing (Conventional)
Oil Source	High-quality extra virgin olive oil, avocado oil, flaxseed oil	Refined, omega-6-rich oils (soybean, corn, canola)
Sugar Content	Minimal, from natural sources like honey or maple syrup	High, often with added sugars like high-fructose corn syrup
Sodium Content	Fully controlled, using small amounts of sea salt	Often high in sodium for flavor enhancement
Additives	None; uses fresh herbs, spices, and whole-food ingredients	Preservatives, MSG, and artificial colors
Nutrient Density	Rich in antioxidants, polyphenols, and healthy fats	Low, with many nutrients processed out
Flavor Profile	Fresh, vibrant, and customizable	Often generic and artificially flavored

Conclusion

Navigating an anti-inflammatory diet is easier when you can enjoy flavorful, healthy food, and homemade dressings are a simple yet impactful way to achieve this. By using healthy, anti-inflammatory oils as a base and enhancing them with fresh, nutrient-rich ingredients like herbs, spices, and citrus, you can create delicious dressings that support your health goals. Avoiding highly processed, store-bought alternatives allows you to minimize inflammatory fats and added sugars. A balanced, whole-food approach, including thoughtful dressing choices, is a key strategy for long-term wellness.

For further reading: You can learn more about how dietary choices affect inflammation from reputable sources like the Cleveland Clinic.

Frequently Asked Questions

Most conventional store-bought dressings should be avoided, as they often contain refined, inflammatory oils (like soybean and canola), high amounts of sugar, and additives. It is best to make your own at home to control ingredients.

Extra virgin olive oil and avocado oil are excellent choices for most dressings. Flaxseed oil is also high in omega-3s, but it should only be used in cold preparations like dressings, never for cooking.

You can achieve a creamy, anti-inflammatory dressing by blending in an avocado, using tahini, or incorporating an unsweetened coconut or cashew yogurt alternative.

Yes, a small amount of raw honey or pure maple syrup is acceptable to balance the acidity and add sweetness. This is a much better option than dressings with refined sugar.

A very simple recipe is a classic vinaigrette: just whisk together extra virgin olive oil and balsamic vinegar, and season with salt, black pepper, and your favorite dried herbs like oregano.

Turmeric contains the compound curcumin, which has significant anti-inflammatory benefits. Adding black pepper to the dressing enhances the body's absorption of curcumin, making it more effective.

If you must buy bottled dressing, look for one that lists olive oil or avocado oil as the first ingredient. Check for minimal added sugar (ideally under 5g per serving) and low sodium content (under 250mg).