“Let food be thy medicine and medicine be thy food” – Hippocrates



As a naturopathic doctor and chiropractor, I will commonly see people for pain and inflammation. Although there are many physical reasons for pain, much of this can be routed in the foods that you eat.



Some of the best ways to reduce inflammation is not in your medicine cabinet, but in the foods that you eat! Your immune system is activated when you eat certain foods that create inflammation. When the inflammation persists day in and out, this ultimately causes a cascade in cells that can cause tissue damage resulting in common chronic diseases including cancer, diabetes, heart disease, Alzheimer’s and metabolic syndrome.



Choose the right anti-inflammatory foods and you can actually reduce your illness and even pain!



Foods that can cause inflammation include:



  • Refined carbohydrates including white bread, pasta, pastries

  • Fried foods

  • Sugar

  • Red meat and processed meat

  • Margarine, Shortening and lard



The main purpose of the anti-inflammatory diet is to reduce swelling and pain throughout the body by ingesting essential nutrients, such as vitamins, minerals, fatty acids, and phytonutrients, that help your body recover.



A good way to look at food is incorporating plenty of lean meat and fish, vegetables, fruit and healthy fats in your diet.



Tips for an anti-inflammatory diet:


1. Add foods rich in monounsaturated fat


Foods such as avocados, olive oil and almonds contain anti-oxidants and phytochemicals that play a role in reducing inflammation


2. Eat foods high in omega 3 fat


Omega 3 fatty acid foods include DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) found in oily fish oil and ALA (alpha linolenic acid) found in flax oil, flaxseeds, chai seeds, hemp seeds, walnuts, walnut oil and canola oil. Studies have found that increasing intakes of omega-3 fats lead to less inflammation in the body.



3. Eat a diet high in plants


These foods are rich in carotenoids and bioflavonoids that are powerful antioxidants, preventing oxidation and inflammation. Eat your fruits and vegetables fresh, raw or lightly steamed.