Reduce Inflammation With These Foods (+ 3 Foods to Avoid)

Reduce Inflammation With These Foods (+ 3 Foods to Avoid)

Pain is complex. We don’t fully understand what causes pain. We do know, however, that inflammation is a large factor and can impact every cell type and organ system. Inflammation is how our body reacts to harmful substances like bacteria, viruses, and damaged cells and is responsible for most of the damaging effects we see as a result of diseases.

However, inflammation is involved in healing us too. It is precisely because both the injury and healing systems overlap that we have to treat inflammation with care. These foods will reduce your pain with their anti-inflammatory properties, without the harmful side effects of anti-inflammatory drugs. They also have other great health benefits for a holistic package of nutrients.

Kick inflammation out of your life by making these foods a part of a regular part of your diet.

Anti-inflammatory Foods for Natural Pain Relief:


  • Peppers
  • Garlic 
  • Cayenne pepper
  • Ginger
  • Turmeric
  • Onion 
  • Ginger
  • Garlic


  • Brown rice
  • Quinoa
  • Oats
  • Millet
  • Amaranth
  • Wild rice


  • Beans, any type
  • Mackerel
  • Roe
  • Herring
  • Salmon
  • Halibut 
  • Rainbow trout


  • Parsley
  • Carrot
  • Chives
  • Pumpkin
  • Onions
  • Collards 
  • Spinach

Nuts & seeds

  • Flaxseed
  • Macadamia 
  • Hazelnuts 
  • Pecans
  • Almonds 
  • Walnuts 

Fats and oils

  • Fish oil
  • Flaxseed oil 
  • Hazelnut oil
  • Olive oil


  • Olives
  • Blueberries 
  • Avocados
  • Cantaloupe
  • Pineapple
  • Currants


3 Inflammatory Foods to Avoid for Natural Pain Relief

1. Sugar

2. Foods that turn into sugar faster that sugar does

  • White bread
  • White rice
  • White flesh potatoes

3. Processed foods

Processed foods are made with man-made chemical additives. Recently the Food and Drug Administration (FDA) deputy commissioner for food, Michael Taylor, said, “We simply do not have the information to vouch for the safety of many of these chemicals.” There are over 9000 different additives and there is little safety data on most of them. Avoid processed foods.

Chew on this

Here’s a tip to planning a healthy diet: eat vegetables and whole grains and add more beans to your diet. Set a goal for yourself to have ½ your plate at each meal be vegetables of all colors.

Keep this in mind and you’ll be on your way to a diet that keeps you pain-free. Eat well and live well! 

2017-06-20T15:16:41+00:00 March 1st, 2015|Nutrition, Pain Management|

About the Author:

For over 20 years Dr. Tick has dedicated herself to researching evidence-based holistic treatments for pain and inflammation. A multiple-book author, including the highly acclaimed Holistic Pain Relief - An In-Depth Guide to Managing Chronic Pain, Dr. Tick empowers her patients to live free of pain and full of life. She is the first holder of the prestigious Gunn-Loke Endowed Professorship of Integrative Pain Medicine at the University of Washington and a Clinical Associate Professor at the University of Washington in the departments of Family Medicine and Anesthesiology & Pain Medicine.

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