Anti Inflammatory and Pain Relieving Foods

Many foods promote anti-inflammatory action. For the most benefit, eat fresh, whole foods rather than trying to get these ingredients in supplements. Here are some examples:

  • Ginger - Not only is ginger a potent anti-inflammatory with pain reducing action, it also helps reduce intestinal gas and reduces nausea. Add freshly grated ginger root to stir-frys, and try making your own ginger tea by chopping fresh ginger and putting it into boiling water to steep for 10 minutes (we don't recommend ginger tea bags because the powdered ginger is too hot). You might also try ginger lemonade made with grated ginger, lemon juice, honey and water.
  • Turmeric - Turmeric is a culinary spice that is a major ingredient in Indian curries, and makes American mustard yellow. This orange colored relative of ginger contains more than two dozen anti-inflammatory compounds. See the Recipe of the Month for a great way to use turmeric.
  • Berries - Considered one of the healthiest foods we can eat, all kinds of berries have anti-inflammatory effects.
  • Fish - Select those fish that are high in omega-3 fatty acids such as Black cod (aka butterfish or sablefish), salmon and sardines.
  • Cruciferous vegetables - These veggies contain potent anti-inflammatory compounds. Bok choy, cabbage, kale, broccoli, brussel sprouts, cauliflower, and collards are all great choices.

Foods to avoid:

Reading ingredient labels on food products is the key to eliminating these inflammation producing foods from your diet. These are some of the worst offenders.

  • Sugar – well known to promote obesity which is an inflammatory condition. Look for natural substitues like stevia, honey, and maple syrup and only use in small amounts.
  • Vegetable cooking oils – Most vegetable cooking oils contain a high ratio of omega-6 fatty acids to omega-3 fatty acids which promotes inflammation. Instead opt for olive oil, coconut oil or macadamia oil that are higher in omega-3 fatty acids.
  • Trans fats – while many products have removed trans fats, they can still be found in fried foods when cooked in partially hydrogenated oils, and in some processed foods. Trans fats are especially bad for us and are highly inflammatory. Be sure to read labels and make sure there is no partially hydrogenated oil or vegetable shortening in the ingredient list.
  • Commercial Dairy Products – commercial dairy is a common allergen that can trigger inflammatory responses in the body. As much as 60% of the worlds population has difficulty digesting modern milk products. The exceptions here include non-pasturized and non-homogonized products such as kefir and yogurts that are fermented and have beneficial bacteria.
  • Feed lot raised meats and processed meats – Commercially raised animals are fed an inflammatory diet of grains that are low in omega-3 fatty acids and high in omega-6 fatty acids. They are also given hormones and antibiotics to keep them from getting diseased in extremely tight living quarters. Opt for grass fed meats instead. Likewise, the link between processed meats like those smoked, cured or chemically preserved you find in the deli section, have not only been linked to chronic inflammation, but are also linked with cancer. Avoid them altogether.
  • Artificial Food Additives, Preservatives and Chemicals - Some artificial food additives like aspartame and monosodium glutamate (MSG) can trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions. If the ingredient list reads like a science experiment, then you probably want to pass.

Posted in Nutrition