Connect with others who understand.

sign up log in
About MyChronicPainTeam

The Simplicity of the Anti-Inflammatory Diet for Chronic Pain

Posted on May 14, 2017

by Cody Kennedy

Many people with chronic pain want to know how to eat better but are confused by the volume of nutritional advice out there. Since some chronic pain conditions have a large component of inflammation, following an anti-inflammatory diet is a great option that may bring relief. People generally underestimate how powerful a good diet can be.

Following this regime for 1-3 months will help reduce inflammation and combat fatigue.

Think of each meal as an opportunity to nourish and nurture your body.

Whenever possible, opt for food in its most natural state possible, which has been minimally processed. Try to stay away from packaged food and cook for yourself as much as you can. This also ensures you are minimising your intake of genetically modified foods.

If money permits, it is always better to go organic as this guarantees your food isn’t genetically modified.


Foods recommended are:
Nuts – if you can tolerate them
Seeds
Grass-fed meat (grass-fed meat has a balanced ratio of omega 3 and omega 6 fatty acids, making it a healthier option)
Free range chicken – organic if possible
Livers and kidneys – only organic
Vegetables of all kinds
Fruits
Healthy fats – olive oil, avocado, flaxseed oil, flaxseeds
Ghee (clarified butter)
Nutritive sugars - honey and maple syrup in small amounts
Eggs – free range
Fresh herbs
Fermented foods – sauerkraut, kimchi, kefir, kombucha
Green leafy vegetables – spinach, kale, bok choy, broccoli and dark green cabbage. Adding a squeeze of citrus to these vegetables turns the iron content into one our bodies can absorb more easily, a great tip if you are anaemic.
Oily fish – wild salmon, not farmed. Trout, kippers, mackerel, sardines

Foods to avoid are:
Alcohol
Soy sauce, tofu, tempeh and soy
All processed packaged foods
Grains such as wheat, barley, rye, oats, rice, quinoa, couscous, semolina, bulgar
and bran
Sugar
Artificial sweeteners
Sweeteners such as stevia, rice malt syrup and molasses
Dairy
Beans and legumes – including peanuts, kidney beans and chickpeas
Fizzy drinks – sparking mineral water is okay
Cooking oils such as sunflower, peanut, safflower, canola, vegetable oil
Margarine

Avoiding all types of grains for a few months is a good option. Even gluten-free grains can cause inflammation and are hard to digest for some people.

Legumes should also be avoided; they contain a protein called lectin. Lectin can affect the gut and contribute to a lack of absorption of other nutrients.

Processed foods contain high levels of salt, sugar, artificial sugars, and preservatives, all of which will create inflammation. They are not very nutrient-dense, meaning they have a low nutritional content and are often higher in calories.

Sugar makes the blood sugar levels rise and drop rapidly, this can mean we suffer from swings in energy levels, and it can contribute to brain fog. It can also contribute to inflammation.

What should be on my plate each day?
For each meal of the day, it is vital to include a source of protein. This is of particular importance earlier in the day. Protein helps the body to maintain healthy blood glucose levels and prevents those swings in energy and brain fog. Good protein sources are eggs, fish, meat, and nuts.

As a general guide, each portion of meat you consume should be the same size and thickness as the palm of your hand.

You want to include vegetables at every meal.

Always try to create a colorful rainbow on your plate; go for as many different varieties of vegetables as you can. They all contain different antioxidants which will benefit your health.

Our final tip
Stick to the 80/20 rule.

Be good 80 percent of the time and don’t beat yourself up for being bad 20 percent of the time!


Cody Kennedy is a naturopath and nutritionist with over 10 years experience in the natural therapies industry. Her focus is on autoimmune diseases. For more information, visit her website.

A MyChronicPainTeam Member said:

Wow Cody, I agree with most everything you say. I often wondered why if I ate to much humus I wouldn't feel right. I ate brown rice almost everyday of my life for forty years. What a shock to me that… read more

posted 13 days ago

hug (1)

Recent articles

If you’re living with chronic pain, you’re already aware of the impact the condition can have on...

Chronic Pain Awareness: How To Get Involved

If you’re living with chronic pain, you’re already aware of the impact the condition can have on...
Depending on the underlying cause of your chronic pain (if any cause can be determined),...

Treatments for Chronic Pain

Depending on the underlying cause of your chronic pain (if any cause can be determined),...
In many people, chronic pain is never diagnosed as a disorder on its own. The underlying...

Chronic Pain – The Path to Diagnosis

In many people, chronic pain is never diagnosed as a disorder on its own. The underlying...
Chronic pain comes in many varieties. People with chronic pain often experience other symptoms...

Symptoms of Chronic Pain

Chronic pain comes in many varieties. People with chronic pain often experience other symptoms...
There are several different ways to categorize types of chronic pain. Chronic pain may be...

Types of Chronic Pain

There are several different ways to categorize types of chronic pain. Chronic pain may be...
To determine how you can reduce your medical expenses, MyChronicPainTeam sat down with Susan...

How To Reduce Medical Bills: Top Financial Expert Shares 10 Tips

To determine how you can reduce your medical expenses, MyChronicPainTeam sat down with Susan...
Because the physical impact of chronic pain can be all-consuming, you may be dealing with...

How Chronic Pain Can Affect Your Mental Health

Because the physical impact of chronic pain can be all-consuming, you may be dealing with...
Chronic pain is defined in different ways, but most often it is considered to be pain that lasts...

Chronic Pain – An Overview

Chronic pain is defined in different ways, but most often it is considered to be pain that lasts...
If two people sustain the same type of injury or undergo the same surgery, one may heal normally,...

Causes of Chronic Pain

If two people sustain the same type of injury or undergo the same surgery, one may heal normally,...
Thousands of members of MyChronicPainTeam connect with one another and read each other's stories...

Four Books About Chronic Pain You Should Read

Thousands of members of MyChronicPainTeam connect with one another and read each other's stories...
MyChronicPainTeam My chronic pain Team

Two Ways to Get Started with MyChronicPainTeam

Become a Member

Connect with others who are living with chronic pain. Get members only access to emotional support, advice, treatment insights, and more.

sign up

Become a Subscriber

Get the latest articles about chronic pain sent to your inbox.

Not now, thanks

Privacy policy
MyChronicPainTeam My chronic pain Team

Thank you for signing up.

close