Anti-Inflammatory Foods

Food and Inflammation

Chronic inflammation contributes to many pain conditions. While diet alone won't cure chronic pain, an anti-inflammatory eating pattern may help reduce inflammation levels and complement other treatments. Research suggests certain foods have anti-inflammatory properties while others may promote inflammation.¹

Anti-Inflammatory Foods²

Fatty Fish

Salmon, mackerel, sardines
Rich in omega-3 fatty acids
Aim for 2-3 servings per week

Colorful Vegetables

Leafy greens (spinach, kale)
Broccoli, cauliflower
Bell peppers, tomatoes
Beets, carrots

Fruits

Berries (blueberries, strawberries, cherries)
Oranges, grapes
Apples, pomegranates

Healthy Fats

Extra virgin olive oil
Avocados
Nuts (walnuts, almonds)

Other Beneficial Foods

Turmeric and ginger
Green tea
Dark chocolate (in moderation)
Legumes
Whole grains

Pro-Inflammatory Foods to Limit³

Processed and fried foods
Refined carbohydrates (white bread, pastries)
Sugar-sweetened beverages
Excessive red meat
Processed meats (hot dogs, sausage)
Trans fats
Excessive alcohol

Anti-Inflammatory Eating Patterns

Mediterranean diet
DASH diet
Whole foods plant-based
Focus on variety

Practical Tips

Add more vegetables to every meal
Swap refined grains for whole grains
Use olive oil instead of butter
Snack on nuts and fruits
Cook at home more often
Make gradual changes

Realistic Expectations

Diet is one piece of the puzzle
Changes take weeks to months to notice
Won't replace medical treatment
Individual responses vary
Consistency matters more than perfection

References

Pahwa R, Goyal A, Jialal I. Chronic Inflammation. StatPearls Publishing; 2023.
Ricker MA, Haas WC. Anti-inflammatory diet in clinical practice: a review. Nutr Clin Pract. 2017;32(3):318-325.
Galland L. Diet and inflammation. Nutr Clin Pract. 2010;25(6):634-640.