Decreasing Inflammation with Food

We are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following a diet rich in anti-inflammatory foods you can increase your healing potential and reduce pain!

How is this possible?!?!?

Your immune system becomes activated when your body recognizes anything that is foreign (in our case – an injury perhaps?) This often triggers a process called inflammation. With injuries it often presents as swelling. If the inflammation persists it can become chronic. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's—have been linked to chronic inflammation.

Choosing the right anti-inflammatory foods, may be able to reduce your risk of illness and help speed up the healing process from an injury.  Consistently pick the wrong ones, and you could accelerate the inflammatory disease process. Please note that you will still need interventions such as exercise, ice, heat, and other modalities.


Foods that CAUSE inflammation:

  • Refined carbohydrates, such as white bread and pastries

  • French fries and other fried foods

  • Soda and other sugar-sweetened beverages

  • Red meat (burgers, steaks) and processed meat (hot dogs, sausage)

  • Margarine, shortening, and lard

Foods that FIGHT inflammation:

  • Tomatoes

  • Olive oil

  • Green leafy vegetables, such as spinach, kale, and collards

  • Nuts like almonds and walnuts

  • Fatty fish like salmon, mackerel, tuna, and sardines

  • Fruits such as strawberries, blueberries, cherries, and oranges