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The Anti-Inflammatory Smoothie That Will Heal You From The Inside Out

I have been battling a tailbone injury on and off for the last 3 years. When I fell on it 3 years ago, all the nerves surrounding my spine and lower back felt like they were on FIRE! I was traveling for work at the time, and had to be pumped full of morphine just to get on the plane back home. I was bedridden for 3 weeks and miserable. And to top it off, my tailbone doctor said I only had one option for relief – removing my tailbone. Hearing his prognosis was devastating to me, because it meant that I would be unable to sit for at least 3 months and endure lots of physical therapy to regain muscle and strength in my body, not mention having a very expensive surgery, having to take lots of prescription drugs, and missing work and life. So instead of going under the knife, I told him and myself – I can heal myself naturally. And I did it through rest, diet and regular acupuncture treatments (yes – needles right into my butt!).

But then I fell again and re-injured the same spot. Oops.


Needless to say, I went straight to acupuncture and will continue on the same path of recovery. I’ll be taking my turmeric supplements and not running or jumping for a while, doing lots of elliptical, stair-stepping, and walking and low impact exercise like Barre. I’ll be having lots and lots of anti-inflammatory foods, so I can make sure my body is healing to its best capacity. That means limiting white flour, sugars, processed foods, etc. and eating lots of plant-based foods like in our Meal Plans for Health program.

One of the most powerful anti-inflammatory foods is ginger. Studies are coming out left and right, showing that ginger is more powerful than even drugs. Drugs like Advil, Aleve and Tylenol only work on one level to “block the formation of inflammatory compounds.  Ginger, on the other hand, blocks the formation of the inflammatory compounds–prostaglandins and leukotrienes–and also has antioxidant effects that break down existing inflammation and acidity in the fluid within the joints.”

Throwing a big hunk of ginger into my daily green smoothies has been the best idea ever. I’ll be having this smoothie after my low-impact workouts. This smoothie uses hemp protein powder which is one of the most incredible sources of easily digestible protein that isn’t acid forming. For those that want to try this type of protein – I buy Nutiva hemp because I vote with my dollars. Nutiva is a rock star company who supports GMO labeling and transparency in the food system (my investigations!), and they have given over 1.5 million dollars towards supporting sustainable agriculture.

If you are battling an aliment or just want to feel good – this smoothie rocks. The addition of cranberries helps reduce water weight too – a little aesthetically pleasing benefit that makes you look good too.

Food Babe's Ginger Berry Anti-Inflammatory Smoothie

Prep Time:
5 mins
Cook Time:
0 mins
Total Time:
5 mins

Serves:  1


  • 3 tablespoons hemp protein powder
  • 2 inches ginger root
  • 2 cups spinach
  • 1 cup celery
  • 1 cup mixed frozen berries
  • ½ cup filtered water


  1. Place all ingredients in a blender and blend for 1 min or until smooth.
  2. Serve immediately or store in airtight container for up to 1 day.


  • Please choose all organic ingredients if possible


If you see me out and about, I’ll be the girl sitting on the donut pillow. Please don’t laugh.

In hopes of healing fast,

Food Babe


P.S. If you know someone who is popping pills left and right, share this recipe with them – I know they will be forever grateful.




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376 responses to “The Anti-Inflammatory Smoothie That Will Heal You From The Inside Out

    1. I just spent way too long trying to see this recipe and still can’t. I must be doing something wrong. There is nothing to click on. I even went through the whole Recipe list until I found it and still it just leads me back to this article and no recipe to see. I’be printed out several others but can’t get this one. Help!

  1. Food Babe,

    I have managed the same injury, and spoke to my chiropractor about it (not the pop crack sort of chiropractor–Toftness approach). She literally adjusted my tail bone by putting her gloved finger into my anus…she did so twice, and it took care of it. I know, seems weird, but it worked! Good luck with your healing!

    1. I went to hospital and had a course of Phisotherapy by proper Phiso on my tail bone. The pain never came back. Before I couldnt get in and out of my car, its been 20 years now

  2. Thank you so much for this recipe. My mom has inflammatory problems in her joints. I would like to prepare this recipe, but I don’t have that protein. I don’t live in the US, so my question is, is there any natural ingredient that can replace this?
    Thanks for all your help

      1. Thanks tons, Jeff! Great recommendation, really appreciate it since I can only find small containers of it locally. 🙂
        5 star recipe!

      2. I just poured mine down the sink! Most disgusting smoothie ever!! No way I can consume it!!

    1. HI! I just wanted you to know I love this smoothie and it works fine for me and I do not use hemp powder, I use my homemade kefir and a tablespoon of spirulina powder. I do not think I even need the spirulina actually for the inflammation pain, there is a lot of protein in kefir. So if you can buy or make kefir this works great!

  3. I have tried to like this but I can only get about 2 sips down :-/ I love spinach, fruit & ginger (not fond of celery tho), but its not the celery really, it all the ingredients together just don’t appeal to me. I’ve tried this 3 times now but I just can’t stand the taste and really want to find a natural way to combat my inflammation (my IT bands on both right & left knees) any suggestions on making this palatable?

    1. Cyndi, stretching daily helped my IT band pain go away. I have chronic pain from OA, had my left knee replaced and thought I would die from the IT pain, stretching it worked miracles along with eating healthy. I am now dealing with piriformis syndrome , again stretching , heat , rest & healthy diet are helping! Feel better!

      1. I just had a knee replacement (recovering very well!)I just made this drink. It tastes potent!! Will this drink help with pain and reduce swelling? Thanks so much!!

        I think you have to acquire a taste for it!!

      2. mary, i think i have PS. What stretching do you do ? My foot is constantly asleep! The pain is from my butt down. No back pain!

      3. Jon, I’m not a Dr but it sounds likeyou mighg have sciaticasciatica. My piriformis is in my back between my sacrum and hip. You can Google stretches for both conditions on line. One thing I did that helped it the most is I found a physical therapist who performed dry needling to relax the muscle. If you can get an MRI for a diagnosis then do PT it will help a lot! Sciatica can also be caused by piriformus syndrome as the nerve can get impinged in the muscle.a deep massage can also help ( you might not be able to tolerate it right now) I feel for you my friend as I am no stranger to pain myself! Good luck! I truly hope you feel better!

    2. I actually drink something similar – try adding a banana and using almond milk instead of water 🙂 The one I drink is 2 cups spinach, 1 banana, 1 cup mixed berries ( I use 1/2 cup blueberries and 1/4 cup each strawberries and raspberries) and 1 cup almond milk. I tried regular milk and it had a funny taste – almond milk has been my favorite for these types of smoothies! I hope this helps!!

    3. I make a similar smoothie with kale, carrots, ginger, hemp seeds and apple juice. It’s probably a little less healthywith the added sugar of the apple juice, but I have a sweet tooth, so it really tastes good. So, try substituting the water with an organic apple juice.

    4. Try cannabis oil. It is a panacea for all illnesses. Please watch the YouTube documentary “Run From The Cure-The Rick Simpson Story”. Also visit Mr. Simpson’s Facebook page where you can read the many testimonies from people who cured their diseases by taking cannabis oil. The “Phoenix Tears” website which Mr. Simpson is associated has lots of information about cannabis and how to make the oil yourself. Best wishes!

      1. I have been suffering with low chronic back pain and was diagnosed with having osteoarthritis with pinched nerves, spinal stenosis and some other symptoms, I have been taking poisonous pain pills for awhile and I did not educate myself about what happens when you stop taking them, the agony of withdrawal symptoms I have come to a decision to stop taking any prescribed pain meds and try the medical oils I’m not interested at all in the marijuana even though it doesn’t have THC I’m just seeking to get better and I know that I have my work cut out for me but I can do it however. Before my husband fully retire I need to make a very expeditious choice in regards to my health I will have to apply for full Medicare insurance in which I feel that I will have limited options. I have tried two types of CBD oils and no relief I would assume that they where not the real thing I paid $100.00 for the first oil and $80.00 for the other one is there a particular brand that I should be trying? I am working on a better diet.

    5. Cyndi,
      As a few others have recommended, you could always add 1/2 a banana and use unsweetened almond milk to help with the taste. I prefer Silk Original Unsweetened as it is NON-GMO Verified. Additionally, I would add some Organic Tumeric powder. You could use the root, however the powder is typically more convenient for most.
      For additional inflammation support, look into a high quality krill/antioxidant/vitamin d/ omega-3 supplement, such as the Athlete’s Best Premium Omega-3 Plus.
      Hope this helps.

      1. Thanks for the suggestions know along with my IT band problems I just found out I have arthritis in both knees :-/ but I’m not giving up exercise and want let this get me down. Just need to find a way to combat the inflammation & pain!

    6. How about adding a couple of dates to sweeten it a bit? I put them in the bottom of the blender for my kale/blueberry smoothie. I use nut butter but will be giving this hemp protein a try.

    7. if i can’t get something down by just drinking it, i use a straw. it really works better.

    8. I make the same smoothie with Apple and lemon added. I also use Kale instead of spinach because it seems to have a milder flavor. A little bit of banana helps sweeten, and like Lis said, try some cinnamon and nutmeg. Just be careful adding too many sweet fruits, coconut milk etc. Too much extra sugar (even sugar from fruit) and calories could make this smoothie unhealthy.

    9. Put it in the fridge or freezer until it’s really cold, that is the only way my hubs will drink his smoothies in the morning. Hope that works for you!

    10. I just made this smoothie. The taste is terrible. I can only sip just a little. Terrible taste what is wrong with it. Very disappointed.

  4. I just found out a couple of years ago I’m allergic to ginger it makes me itch and rash face, arms, legs. I love it but it don ‘t love me. what can I substitute for taking the place of ginger? No ginger ale, ginger breads and so on.

  5. Did you notice that there’s maltodextrin in the turmeric supplements? It’s a known migraine trigger along with other issues.


  6. What does 2 inch piece of ginger yield in terms of serving size? I have powdered ginger I bought from the Farmers Market.

  7. I’m a Physical therapist who has been trained by the Institute of Physical Art and we do external and if needed internal coccyx mobilizations. I also do dry needling. If you’re not getting similar results that you’ve received earlier or if there are others in need they can search the IPA website for locally trained practitioners.
    Continued health!

  8. I hope you feel better! I work for an organic mineralizer company called OceanGrown, Inc. We are trying to educate people on mineralizing their food with pure organic ocean water with added nitrogen and potassium. We want to change the food industry and educate people on what their bodies need and want as well as what their fruits, vegetables and animals need and want. Everyone can easily grow their own veggies and fruits and instead of fertilizing crops with contaminated chemicals and fertilizers our product is 100% organic and safe for everyone. Yields taste better look better and the food will make everyone feel better! Since you are such a huge advocate for our rights on knowing what’s in our food I was wondering if you could possibly spread the word about our products. We are OMRI listed and are safe for children and pets. You can bathe in our products and they actually do work! if you have any questions please don’t hesitate to email me or visit our website at Thank you for everything you do! We aspire to become a solution to the economies food industry problem and help everyone and anyone we can!!!

  9. Girlfriend, you totally could use some pure, essential oils! I used to have a Lot of issues with my back. Haven’t needed anything else since I found YLEOs…..

  10. Miss FB you need to stay off the ice or the booze! Just kidding. Thank you for all that you share

  11. I have recently been diagnosed with hypothyroidism and can’t have all the cruciferous veggies, even strawberries…Can have all the blueberries I want, though. I used to put into my smoothies…Any suggestions on a drink for those of us who are suffering with this problem? Thank you for EVERYTHING you have done for the well-being of we health minded advocates.

    1. Hi! I have had hypothyroidism for over 10 years (Hashimotos) and I can safely say that cruciferous veggies having a negative impact on your thyroid is a myth – confirmed by both my naturopath and endocrinologist. I consume loatds and loads of kale, cabbage, broccoli etc and my thyroid is wonderfully balanced now. Goitrogens found in these plants could potentially be slightly problematic, but only if consumed in FAR FAR higher numbers than any human could plausibly consume. The vitamins and anti-inflammatory factors in these veggies and fruits are actually very good for the thyroid. Eat away! Trust me on this…. 🙂

  12. Been dealing with Chronic Pain for ten years. Neck, back, and legs. Nothing has worked….including things like Ginger.

    I think this is a great article, but maybe I’m just a cranky young(but with the body of an old) man…but I don’t want the advice from people who aren’t in my shoes…this doesn’t include the author….but suggesting that those that knows someone who “pops pills constantly” to …ugh forget it.

    1. Hi Jack!

      I had a back injury 2 years ago and could not heal so I started eating ant- inflammatory foods. Then I became a nutrigenomics health coach where I use genetic testing along with food sensitivity testing to know what helps/hurts my DNA structure and what foods cause inflammation. Boy, did my world change! My pain is gone and I feel 15 years younger. I now KNOW what supplements and foods are best to enhance my health. That is powerful information! I do the testing with my doctor to help people know their code and eat according to their genetics. Let me know if I can help!

      1. Hello, can you please tell me more about what you do? Do you have a website or FB page? Thanks!

      2. I would love to know what food affects my system and learn what is best for my body. I have heard about this but have never known the approach to take and would like to know how you did it. I eat extremely healthy but am always looking for better ways to keep my body in great shape as I am a type 1 diabetic so a lot of things are considered with every meal for me. I weigh everything that enters my mouth other than eating out and thats not something I do unless I can go where I get a healthy meal.

  13. My husband saw this recipe on Facebook and made me get all the ingredients and make this smoothie because everyday he is having extreme joint pain. I love making my family healthy smoothies instead of them drinking drinks with high caffeine and sugar. So I decided to get all the ingredients. I found a similar hemp protein powder not nutiva but still a hemp protein powder and made everything else exactly to what the recipe said and the color was this weird dark green/brown color. He wouldn’t even drink it. My 14 year old was brave and took a sip and had such a dramatic diva moment I thought she would pass out. The taste was nowhere near pleasant for people who are used to delicious fruity smoothies. I drank it all and after I got used to the taste, it was fine. I don’t have joint pain as a rule but sometimes my back hurts. I feel a warmth in my entire body after drinking 2 cups worth. Since I spent about $50 on all the ingredients I am going to use 1 tablespoon of the powder 1\2 a cup of celery, 1 cup of spinach and 3 cups of mixed berries and a cup of cran-apple juice. I think my husband will drink it then. Keep your fingers crossed!

    1. I suffer from Rheumatoid Arthrist and was looking for a good recipe myself. Thanks for your input on flavor.

      I also found an all natural product that has literally given me my life back. It’s by a company called Yoli and there signature product is called Alkalete. I have seen it help hundred of people with things from arthritis, blood pressure issues, diabetes, migraines, cholesterol, gout, indigestion just to name a few.
      It is a Ph balancer, which in essence is what a green juice is but this is much more effective and time released to keep your ph balanced throughout the day.
      Please feel free to reach our to me if you would like more information.
      [email protected]

  14. I make a similar recipe as the Babe’s but not so much hemp protein as it is not tasty but you can add Stevia and vanilla to make it more palatable.

  15. I made this this evening without the protein powder, as I am allergic to hemp. Would Chia seed/powder do?

  16. I tried this for the first time this morning. The taste was not too pleasant but I had to think about the goal I want to achieve and after all was gone it was not too bad. Im going to post results later.

  17. Can i substitute hemp powder with oil? If yes can anybody tell me the measurement to use. Appreciate it. Thanks.

  18. I make a similar smoothie but add a fist full of parsley, one whole peeled lemon, as well as steeped whole leaf green tea and dump it in, leaves and all. All are anti-inflammatory powerhouses, and the green tea assists with joint pain. I also add Nappa cabbage. It is tasteless, but adds a cruciferous veggie to the mix.

    1. I think cruciferous veggies should be cooked, even slightly, to get the most benefit from them, and for them to not be detrimental to the thyroid (if you have issues).

  19. Oh wow can I relate! I have had a broken tailbone off and on since 1991! I first broke it “trying” to snow board. I was in college and on a date and was trying not to cry. I had to bring my donut pillow with me everywhere. It did finally heal. But years later it re-broke each time I gave birth – to 4 children! I have learned a thing or 2 about how to heal faster. First of all I have not heard good things about having it removed and you are also at a fairly high risk for infection afterwards because of the area. My advice is do not sit directly on it as much as possible. Every time you feel the pain of the bone reopening, you are slowing the process of it repairing. Better to heal better now and prolong process and develop scar tissue there. That means a lot of laying on your side instead of sitting and protecting it as much as possible. 2nd is accupuncture which you already mentioned and 3rd is look for a very highly regarded chiropractor who is very knowledgeable and experienced with tailbones. Often it is out of place and not fully broken and they can manipulate it back. (makes me cringe writiing that). But you may want to do some reading about it and search for the right person. One other advice, long car and plane rides are very hard on damaged tailbones and so I’d try to avoid them as much as possible while it is still healing. Hang in there, I know it’s “crappy”, but stay off the tailbone as much as possible and you will be happier in the “end”.

  20. Turmeric, Ginger, Pineapple Aloe Vera are best Anti Inflammatory plants.
    Yet there are others likewise effective in the Ginger Family that are unknown in the West.

    What if?
    What if there was a way to relief-reverse chronic Pain, permanent,
    naturally-noninvasive, drugfree

    Well there is!
    Those interested learning how to do that Welcome to Patcharapat

    1. I have been dealing with chronic pain and don’t like taking pills, give me something else to try please,

      I do plan on making the smoothy tomorrow

      1. Hope,
        If you can travel we can relief-reverse chronic Pain with our unique treatments. Natural, Noninvasive, Drug free, permanent. More at tripadvisor Patcharapat.
        looking forward to hearing from you.
        [email protected]
        Khun Siwalai

  21. Isn’t protein powder another processed food item/ingredient? I find myself somewhat repulsed at adding non-food stuffs to my food.

  22. Wow! I am so looking forward to trying this. I had a man (horseplay) try to jump over me in the shallow end of the swimming pool in dec 2012. Several broken bones in neck, 3 broken in mid back (just had surgery on that) , torn rotator cuff AND broken coccyx bone. (You are right the pain is horrible after sitting for even 20 minutes.
    Thank you for publishing the story and the recipe. I am making it tomorrow. Looking forward to the relief.

  23. I respect that you’re not for pushing drugs, even though Im a big fan, but if you’re going to say that ginger is a better anti-inflammatory than Advil and Tylenol, than perhaps it would pay to know that Tylanol never claimed to by an anti-inflammatory. All acetaminophen drugs (which it is) are analgesic 🙂 now I’m a bit worried about taking this pages advice….

  24. I love using ginger in my juice recipes. It is great for inflammation. I have not tried it in a smoothie yet, but I plan to now. I wish I could find organic ginger root here, but it is impossible. I’ll just peel what I can get. Terrific recipe, thanks for sharing. Best wishes!

  25. Can anyone explain if this is good for folks on Coumadin ……. I am and am not supposed to eat green veggies due to Vitamin K – or at least that’s what I’ve been medically told. Thanks so much !!!

  26. Is there any other protein powder that anyone can recommended that I can use. All help is needed. I am having bad knee joint pain.

  27. I just couldn’t leave your web site prior
    to suggesting that I actually loved the standard info an individual supply to your guests?
    Is going to be back incessantly in order to investigate cross-check new posts

  28. I have been juicing for over 3 years and I do ginger everyday along with other anti-inflamatory foods. I am now incorporating turmeric as I recently learned how valuable this is to fighting inflamation. Healthy eating habits are my passion and I love learning more. I am a type 1 diabetic so my lifestyle is very important to me. Thank you for the recipe.

    1. Lori, I also have T1D and wonder how you deal with blood sugar rising with juicing? I have just started green smoothies, but do add 1-2 servings of fruit or 1 tsp raw honey to be able to enjoy them. I would like to try juicing but know it enters the blood faster and don’t want my sugars going high. Any advice you can offer is greatly appreciated.

      1. I know all diabetics can respond differently but this is what I do and you would have to find the foods you enjoy. I buy all organic and when I get up before I juice I have organic asparagus spears like people eat carrots. I will eat 2 to 5 depending on size. Also I always have avocado at my house and I may have some of that as that gives your body fat and fiber to slow down absorption. This has been my routine as I’m a creature of habit when it works great.
        I use these ingredients every morning. 1 carrot, 1 celery, 1/3 cucumber, ginger, 1/2 lemon, 1 clementine, 1/4 to 1/2 apple, 1 pineapple slice, if I have broccoli or cauliflower I juice the stems as I eat the tops. I know its a lot of natural sugar but my sugar is always perfect 2 hours after. I vary how much fruit depending on size. Once thats done I add the 1 tsp. tumeric and drink up. I cant even tell you I never get sick and I have more energy than I know what to do with. I am in the service business and am around sick people and germs and eating right is huge in my book. My A1C is perfect all the time. My doctor told me I should write a book about food with diabetics and she would endorse me. : -) healthy living and my disease are my passion. Good luck I hope this helps. Lori

  29. Sounds like the smoothie I make all the time to replace my cravings for juice/soda! I use almond milk instead of water.

  30. Take your MSM supplements. Look into it. It’s the same natural sulphur they feed race horses. I hope you feel better!

  31. just want to say how much I Love your blog & all the wonderful advice you give!!!
    I’m a 13 year Cancer patient w/genetic lymphoma. By changing my diet, exercising & taking pharmaceutical grade supplements, I’m increasing my odds of surviving incurable cancer.
    I battle inflammation when ever I have to go through chemo & radiation….& from a few falls along the way. Ginger has helped me A Lot!!!!
    But the combo that has worked best for me is using anti-inflammatory foods & the pharmaceutical grade supplements. Especially Biomega, vitamin D & calcium. I chose a pharmaceutical grade company called USANA, after visiting a Holistic hospital. I had my cousin, a pharmacist, help me research the company & it’s products.
    I value your expertise in helping me to choose the best foods for me & my family.
    But I also know that even organic foods have some toxins & my body requires all the help it can get to heal itself at the cellular level.
    I hope that you will take some time to research USANA on my web page:
    I know that this company will live up to your strict standards!!
    Thank you for all you do, your passion for helping us to live healthier lives is greatly appreciated!!

  32. Acetaminophen (Tylenol) is not an anti-inflammatory; it is a pain reliever and antipyretic only. Ibuprofen is all three, as are other compounds.

  33. I did not have the protein powder so I used something else that was similar. Honestly I thought this tasted really nasty. I had to add peanut butter and bananas and honey. I know my elderly mother in law would not drink it the way it first came out before I fixed it. I might even add some ice cream. Just a little. May not be as “healthy” but she still getting the leafy greens berries and ginger. Im trying to do better with my eating habits so I hope your other recipes taste better -_-

  34. As I stated and said.. cancers//tumors can be cured naturally.. not chemo not radiation.. food it’s a source to cure most things naturally food do white foods of course seeds turmeric.. reishi mushrooms but it’s all done naturally.FOODS//. Like diabetes 1 + 2 also can be cured naturally.. they won’t tell you because I make too many hundreds of billions of dollars putting a Band-Aid on it that is a shame most of it can be cured naturally..ROCK

  35. I’ve never tried this smoothie. But the ones I make here in Jamaica are similar & taste gd bcos of the sweet fruits. I DON’T USE SUGAR, EXCEPT BROWN CANE SUGAR! White S in my mind, is a killer. It causes too many ailments, fr diabetis to brain damage to rapid aging to compromising the immune system. Am 65 & am told I look 45!
    For those using almond milk, be careful. Not all r the same
    For those who despise the taste, add pineapple, melon, more strawberries, other sweer fruits to temper the taste.
    Ginger? USE IT EVERYDAY!!

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