I get asked all the time what foods and supplements I recommend to fight inflammation, reduce arthritis and joint pain without taking toxic drugs. So I’m going to share with my a list of 8 best foods to reduce inflammation. This list doesn’t include EVERYTHING but it includes the most important ones so you don’t get overwhelmed…
…just one thing I want to mention before getting right into the list. Chronic inflammation is so different from acute inflammation. Acute inflammation happens after an acute injury and is the body’s natural response to heal the tissue and shouldn’t be feared. However, acute inflammation lasts only 1-3 days.
Chronic inflammation is often due to an autoimmune disease, arthritis, joint pain, bursitis, or chronic lower back pain. This type of inflammation is toxic to the body and you want to do everything you can to reduce it. And the best way to do that is to heal your gut and keep your diet very alkaline.
In addition to the list of foods and supplements to add to your nutrition, I also included a list of foods to eliminate. Because if you don’t eliminate the inflammatory foods, you’ll be just wasting your time and money-honestly. You’ll be fighting an uphill battle and your body won’t be able to properly heal.
I hope you find the list valuable…I also included some links to supplements I personally took and recommend.
Full disclosure: this post contains affiliate links, I was not paid to promote any of these products. I only mention products I personally have used…and if you purchase using my affiliate link, I get a small commission. You won’t pay more. And thank you for supporting this blog!
8 Foods and Supplements to Fight Inflammation
If I had to choose one item from the list to heal inflammation, it’d be bone broth. You can definitely look for a bone broth powder or bone broth protein, but there is nothing better than getting important nutrients from whole foods.
Bone broth not only contains tons of collagen but is packed with other nutrients that are the building blocks of joints and discs. The compounds in bone broth help reduce inflammation, arthritis pain and joint pain. I went through a strict daily bone broth regimen when I was trying to heal from ankylosing spondylitis (rare spinal arthritis) and it did wonders for my body.
I understand if you don’t like the taste of bone broth or feel like it’s too much work, so here’s a link to a bone broth protein you can get.
One of the best foods to fight inflammation. If you have arthritis or joint pain, you need to get some fermented vegetables into your diet. These help build the immune system, build your gut bacteria and balance your digestive system. I personally don’t have time to make fermented vegetables so I get them from an organic store (make sure they’re not pasteurized – you need them raw)
Here’s a list of my most favorite fermented foods:
- Kombucha (I can drink a gallon a day. I love kombucha)
Hemp Oil Extract:
It was until recently that I actually tried CBD oil. I noticed its effects right away. I haven’t personally used hemp oil during my chronic pain journey (It wasn’t that common back then)…but when I tried it recently, it improved the quality of my sleep. I used to have so many crazy nightmares (that sometimes even woke me up in the middle of the night), but somehow since starting taking this oil, those nightmares stopped and I wake up feeling so rested.
I can only recommend products I’ve tried myself, and this is the hemp oil that I recommend at this time. It’s full spectrum hemp oil, and 100% organic.
PS: what I love about this company is that they also have raw hemp extract chocolates and gummies.
PPS: the company also gave me a special discount code for my audience: enter HEMP10 to save %10 off at the checkout. I’m not getting paid to promote them. I’ve actually tried this product myself.
Garlic has amazing anti-inflammatory properties. It also fights bacteria and helps reduce cold symptoms.
Here’s how I actually consume garlic…I slice off the heads of the garlic to expose a bit of the surface, then I drizzle with olive oil and add some salt. Then, I wrap it in aluminum foil and roast it in the oven for about 30 minutes.
Turmeric and Ginger:
These are seriously my best friends. I should probably write a whole blog post on turmeric and ginger.
You need to have one of these in your fridge and consume them daily.
There are so many scientific research papers published showing how turmeric powder was able to reduce arthritis pain just as well as strong anti-inflammatory drugs…minus the side effects.
I love adding them to soups, juices, and smoothies. I also love making turmeric or ginger lattes… Below you’ll find a whole e-book of smoothies that contain turmeric or ginger.
Here’s a great turmeric supplement to consider if you can’t consume turmeric on a daily basis.
I honestly thing collagen protein should only be taken if you’re not consuming bone broth. This is the protein powder I’ve used for a while. I took it when I used to get excruciating pelvic pain, and it helped a lot.
If you have joint pain, arthritis and experience pelvic pain too, you need to heal your gut. I wrote a whole blog post on how to heal your gut with the GAPs diet. But if you’re not consuming enough fermented vegetables, and you’ve recently taken antibiotics and consume a lot of grains or processed foods, you need to seriously look into balancing your digestive track.
This is the brand of probiotics I recommend. I’m taking them right now actually. (I had to take antibiotics for a recent chest infection…oh well!)
Kale and spinach:
In fact, anything that’s green and that’s a vegetable is good for you. I included kale and spinach because they’re super easy to consume. I personally just add them to my smoothies each day.
Here’s a green smoothie recipe I made that contains a lot of ingredients from this blog post. I just throw everything in the blender and drink it while writing these blog posts 🙂
Now that we covered the 8 best foods to fight inflammation and reduce joint pain and arthritis…I want to cover…
Foods To Eliminate That Cause Inflammation
Now I want to talk a bit about the foods you absolutely need to reduce or even eliminate.
Not everyone has issues with beans but I certainly did and I know I’m not alone.
Listen, it was until I eliminated them that I started noticing what they were doing to my body.
I was experiencing a lot of bloating, pelvic pain, and just feeling off every time I ate beans.
Just recently I was at my mom’s place and she made this bean soup, and I thought to myself…well it’s been a while maybe I’ll be okay eating them. Shortly after having a tiny bit of them, I felt so terrible. My pelvis was bloated, and I had this weird side pain on my hips.
So if you eat a lot of beans, maybe do an elimination diet for a month and notice if there are any improvements. I’m sure you’ll feel different without them.
Not all grains are bad, but gluten can definitely increase inflammation in the body and disrupt the digestive system.
When I went through an elimination diet, I stopped eating grains for about 3 months. Then I introduced just oats.
Currently, the only grains I eat are brown rice and oats.
I buy gluten-free bread made with brown rice.
Also, when I started introducing these, I only introduced one item at a time so I can monitor my body’s response to it. Then, I introduced oats. So you always want to introduce one item at a time.
Do I really have to include this one here? Please stay away from any kind of soda if you truly care for your gut health. And a healthy gut means little to no inflammation.
Kombucha is a great alternative to soda.
Again, stay away from any deep fried, processed, or packaged foods. Most fast foods are fried or cooked in soy. Your body will never heal from inflammation if your nutrition is very acidic and contains inflammatory foods. You’ll be fighting an uphill battle.
If you’re craving something, just make it. You can substitute just about anything nowadays…and I have a full blog category to help you make delicious treats that are anti-inflammatory and extremely healthy.
I hope you found this post valuable. And don’t forget that nutrition is just one part of the formula. You also need to move to keep your joints healthy. Exercise naturally reduces inflammation. Once your nutrition is on point, and you add safe, low-impact exercises into your life, you’ll be amazed at how fast you’ll heal.
You should check out the Back Pain Bootcamp, and start with the rehab corrective exercises, and postural therapies designed to support your joints and add stability to your spine.