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Anti-Inflammatory Diet

An Anti-inflammatory diet may be the single most effective tool you have to manage or reduce chronic pain. You may notice some benefits immediately, but they will likely build over time. Start with a balanced, whole-foods diet, keying in on these major areas:

Limit or avoid inflammatory foods

Sugar, artificial sweeteners, white flour, and simple carbs, trans fats and fried foods, excess alcohol, artificial and processed food, MSG (also look for "hydrolyzed" and "yeast extract" on labels), and excessive salt can often trigger or aggravate inflammation.

Avoid food allergens and sensitivities

Though highly individualized, regularly consuming foods that do not agree with you can aggravate inflammation. Common culprits include wheat/gluten, dairy, soy, nightshade plants, corn, eggs, and coffee. Depending on your level of sensitivity, you may want to completely avoid them or simply stick to small, infrequent amounts.

Balance meals

Blood sugar imbalance can increase inflammation. Keep blood sugar in check by including protein, fats, and carbohydrates from whole foods whenever you eat. This also provides an array of amino acids, vitamins, minerals, and good fats so that your body can manufacture its own anti-inflammatory compounds and repair damage more efficiently.

Load up on veggies and fruit

These plant foods contain potent anti-inflammatory compounds and important nutrients that decrease inflammation and help repair the damage. Focus on a rainbow of veggies, berries, dark leafy greens, herbs, and spices. If you are looking for a complete diet overhaul, try the Mediterranean Diet.

Stay hydrated

Water keeps the body functioning properly and makes it easier to eliminate waste and deliver nutrients. Dehydration can trigger a flare-up of many different kinds of pain issues. Try Lifestyle Teas (hot or cold) or adding a tablespoon of Apple Cider Vinegar into an 8 oz. glass of water daily.

Boost omega-3s

Omega-3 fatty acids may be one of the most potent natural anti-inflammatories, increasing your body's own anti-inflammatory compounds while inhibiting inflammatory compounds.

Below is a list of Anti-Inflammatory Foods to help get you started.

Fish and seafood rich in omega-3s (salmon, herring, mackerel, trout)

Plants rich in omega-3s (flax, hemp, chia seeds, walnuts, purslane, and pasture-raised eggs)

Green, white, Inflam-Away tea

Cherries, especially tart



Blueberries and bilberries


Other berries

Turmeric and other spices

Rosemary and other culinary herbs


Mushrooms (cooked, or as broth or tea), especially reishi and Chaga

Sources & References:

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