Five Pain-fighting Anti-inflammatory Foods to Know

The food you consume has a massive impact on how you feel and your overall health. Studies have shown that a diet makeover with greater emphasis on clean eating, plus more significant quantities of vegetables, can have a dramatic effect if you suffer from chronic pain.


At Omega Health & Wellness, our expert team takes an Osteopathic approach to assess, understand and treat patients, and improve their wellbeing. This often means discussing diet and recommending foods and nutritional supplements to address problematic symptoms caused by poor eating habits. Improving one’s diet, especially when focusing on eating vegetable-heavy and anti-inflammatory foods, can help with weight loss and dramatically reduce pain. 


Beyond regularly eating organic, whole foods that make up a balanced diet, there are some foods that punch above their weight for fighting inflammation. These foods boost our immune systems and play a significant role in reducing chronic inflammation in the body. 



Curcumin, a naturally occurring substance found in turmeric, has shown great promise as a potent anti-inflammatory supplement. In a recent, limited study of available treatments for Osteoarthritis, patients taking curcumin reported similar improvement to those using a traditional topical gel. However, those using curcumin said they experienced far fewer side effects and enjoyed accelerated weight loss. Those taking curcumin lost, on average, nearly 2% of their body weight in just four weeks — that’s 3.5 pounds for a 175-pound person. While more research is needed, the results of this study and others have made curcumin a top supplement for those seeking to manage inflammation naturally. 


Omega-3 Fatty Acids & Fish Oils

Omega-3, or polyunsaturated fatty acid, is an important nutrient essential for human health. These complex fats are most commonly found in fish, like tuna, trout, halibut, salmon sardines, and other cold-water species. They are a proven nutrient for reducing inflammation in the body. In addition to fighting inflammation, Omega-3s are proven to improve brain function, lower the risk of heart disease and address dry eye.


For those who find the thought of eating fish unpalatable, there are other options. A daily fish oil supplement is a proven way to feed your body the Omega-3s it needs to function correctly, without any fishy taste. 


Brassica Vegetables

While the term might seem unfamiliar, brassica vegetables are standard components of the typical North American diet. This sub-family of vegetables ranges from leafy greens like mustard greens, kale and purple cabbage to common sides like broccoli, cauliflower, and even Brussel sprouts. Beyond providing a bevy of essential vitamins and fibers, these vegetables contain nutrients that block irritation-causing enzymes that affect our joints. This reaction helps reduce joint swelling. 


Olive Oil

When it comes to improving your diet through a simple healthy swap, there’s no better option than olive oil. This form of fat, derived from olives and comes in many flavors/varieties, can replace common heavily processed oils like vegetables, sunflower, peanut oil, and other cooking fats. Making this simple swap for cooking, sauces and salad dressings is vastly healthier. Olive oil is an unsaturated health fat and is rich in Omega-3. 


Whole Grains

Processed/refined carbohydrates, like white bread, pasta and other everyday food items, have routinely been identified by research as a common trigger for inflammation within the body. Conversely, high-fiber whole grains produce fatty acids during digestion and are packed with fiber, which counteracts this inflammation response. Choosing to eat whole grains rather than other more processed carbs (like those listed above) has various long-term health benefits. It can also dramatically reduce sugar consumption as an added bonus. 


The Best Anti-Inflammatory: Healthly Variety

While many of the foods discussed in this article are excellent inflammation fighters, the best way to maintain a healthy diet is to stick to a winning combination of healthy, whole foods. A few great rules to follow from Harvard Health include:


  • Ensuring 50 percent of your plate is made up of whole grains like whole-wheat bread, whole-grain pasta, and brown rice, along with healthy proteins, such as fish, poultry, beans, and nuts.
  • The other half should be primarily vegetables along with some fruit.
  • Always use healthy oils like olive and canola oils instead of butter or other flavorings.
  • Keep in mind that you have to make lasting changes for your diet to work for you.


Are you experiencing pain and looking for additional guidance or resources? Omega Health & Wellness’ professional pain management team can is here to help. Call us at +1 904-724-5767. Our staff can help answer your questions, guide you to resources and even help schedule your appointment with us as soon as the next business day. 


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