The Anti-Inflammatory Diet & Pain Management
An anti-inflammatory diet focuses on foods that help reduce inflammation in the body. Chronic inflammation can worsen pain and contribute to conditions such as arthritis, heart disease, and diabetes. This guide explains the basics of the diet and provides a starter grocery list to help you get started.
**Always discuss any specific dietary recommendations/restrictions/modifications with your healthcare provider first.
Key Principles of an Anti-Inflammatory Diet
- Eat plenty of colorful fruits and vegetables—aim for a variety of colors every day.
- Choose whole grains such as brown rice, quinoa, and oats instead of refined grains.
- Include lean proteins like fish, skinless poultry, beans, and lentils.
- Use healthy fats, especially olive oil, avocado, nuts, and seeds.
- Limit processed foods, sugary snacks, and drinks.
- Reduce red meat and avoid processed meats such as bacon and sausage.
- Use herbs and spices (like turmeric, ginger, garlic) to add flavor instead of salt.
Anti-Inflammatory Grocery List
Use this list as a guide. Choose a variety of items each week based on your preferences and local availability.
Fruits
- Berries (blueberries, strawberries), cherries, oranges, apples, pears, grapes.
Vegetables
- Leafy greens (spinach, kale), broccoli, Brussels sprouts, carrots, sweet potatoes, peppers, zucchini.
Whole Grains
- Oats, brown rice, quinoa, barley, whole-wheat bread and pasta.
Healthy Fats
- Olive oil, avocado, nuts (almonds, walnuts), seeds (chia, flax, sunflower).
Lean Proteins
- Fatty fish (salmon, sardines, trout), skinless poultry, beans, lentils, tofu.
Herbs & Spices
- Turmeric, ginger, garlic, cinnamon, rosemary, basil, oregano.
Beverages
- Water, green tea, herbal teas.
Snacks
- Fresh fruit, unsalted nuts, hummus with vegetables.
Tips for Success
- Plan meals ahead to include a balance of vegetables, lean proteins, and whole grains.
- Shop the perimeter of the store where fresh foods are located.
- Cook more at home to control ingredients and reduce processed foods.
- Experiment with new spices and herbs to make meals flavorful without excess salt or sugar.
Key Takeaways
An anti-inflammatory diet is not a strict plan but a way of eating that focuses on whole, nutrient-rich foods. These foods can help lower inflammation, support overall health, and may reduce chronic pain when combined with your pain management plan.