What You Eat Can Help Reduce Inflammation

What You Eat Can Help Reduce Inflammation

Inflammation, whether it be from surgery or a chronic injury, can be an ongoing, very frustrating battle. In addition to the RICE protocol, which greatly reduces inflammation, many foods have the potential to offer additional relief. While this is by no means an exhaustive list, here are some of the most powerful natural anti-inflammatory foods:


This golden yellow spice is known for exhibiting a wide range of health benefits. There are more than 10,000 research works that study the health merits of turmeric. The antioxidant content of the spice is high and turmeric also boasts anti-inflammatory properties from a compound called curcumin. Curcumin inhibits pain enzymes too, which makes it doubly effective. In many studies, curcumin was found to be as effective aspirin and ibuprofen for pain relief.


Ginger is extraordinarily useful, with numerous health benefits. Not only is this root good for fighting inflammation, but it also curbs pain. The anti-inflammatory properties are credited for ginger’s role in reducing aches. Evidence points to ginger capsules being as effective as ibuprofen in reducing the intensity of menstrual pain. Not only can ginger be taken in meals but ginger supplements are also very popular.


Salmon is a rich source of antioxidants that fight pain-inducing inflammation. On a side note, salmon also has a high protein content, which is another reason to have it as your next meal. Studies show that having foods containing omega 3 fatty acids helps in the production of natural inflammation fighters. These are useful in fighting health ailments like lung disease, arthritis, and heart problems caused by destructive inflammation. This seafood item is also applauded for its effective role in curbing neck and back pain. In addition to salmon, herring and sardine are other seafood sources for pain relief.

 Leafy Green Vegetables

Besides their healthy nutrition factor, the anti-inflammatory properties of these food items is another reason to add green veggies to your plate. With their anti-inflammatory flavonoids, these are responsible for curbing the harmful effects of inflammation. Green leafy vegetables are also rich in antioxidants which maintain cellular health. There are numerous healthy recipes that are good hacks for adding these vegetables to your diet.


Coffee is a good treatment for headaches. Commonly, headaches correspond with dilated blood vessels. Caffeine works to narrow the blood vessels to bring pain under control. However, the limit to the amount of coffee consumed should not be forgotten, since excess coffee can be responsible for inducing a worse headache. In addition to this, researchers state the coffee is good for post-workout pain. It helps reduce workout pain by 48%. Another study also confirms that coffee can alleviate muscle pain that comes as a result of moderate intensity exercise.


Cherries are enriched with antioxidants that fight pain-causing inflammation and free radical damage. Research indicates that eating a bowl of cherries for breakfast can help to cut down inflammation by 25%. At the same time, another study also shows that people who took 12 ounces of tart juice twice in a day, were able to curtail their muscle pain.  

Olive Oil

Olive oil is the chief component of a Mediterranean Diet. Evidence suggests that people who have a Mediterranean diet tend to have less pain alongside good cardiovascular health. To an extent, olive oil plays a key role in providing relief from pain. It is packed with antioxidants that fight inflammation. Research credits extra virgin olive oil for lessening the intensity of menstrual pain and states "it is as potent as non-steroidal anti-inflammatory drugs (NSAIDs) in reducing menstrual pain severity." 


Cloves also come among anti-inflammatory foods that reduce chronic pain. It contains a chemical termed eugenol that fights inflammation. Studies show that this chemical inhibits an inflammation-spurring protein, COX-2, which helps in its effectiveness as a pain reliever. Cloves are also known for their powerful punch of antioxidants. The combination of both these anti-inflammatory and antioxidant properties helps curb pain and protects against bones and cartilage damage by arthritis.


Oranges and other citrus fruits that have a high Vitamin C content, also are anti-inflammatory foods for pain relief. Vitamin C contains an antioxidant called beta-cryptoxantin which fights against respiratory infections and prevents the onset of colds. This antioxidant is also present in other food items such as cantaloupe and sweet potato. Research indicates that these food items help reduce the occurence of anti-inflammatory conditions such as rheumatoid arthritis.


Pineapple contains a digestive enzyme called bromelain, which is known for its anti-inflammatory properties. In addition to this, this enzyme is considered a good aid in regulating the immune response that often creates unnecessary inflammation. Pineapple is also a good source of vitamin B1, vitamin C, manganese, and potassium along with special antioxidants that prevent pain and disease formation. Bromelain is also known for its role in cutting the risk of heart attack.

All in all, these anti-inflammatory foods help lessen pain. Most of these foods exhibit a high content of antioxidants and anti-inflammatory properties. They fight inflammation that sits at the heart of chronic pain and adds to the risk of development of several health concerns. These include cardiovascular diseases, and arthritis to name a few. Incorporating more of these into your diet could not only reduce inflammation, but improve your general health in many ways.

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