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Eight Foods to Help Alleviate Pain and Inflammation

November 2, 2021

As you age, your body becomes more susceptible to chronic pain and inflammation, especially if you stand on your feet a lot, have chronic arthritic problems, or have problems related to autoimmune disorder.

Traditionally, doctors have recommended taking anti-inflammatory medications like Ibuprofen, but in recent years there’s been a greater push for a more holistic approach, since anti-inflammatories have been shown to cause ulcers and stomach bleeding when taken regularly. Supplements like Havasu Nutrition’s extra-strength Saw Palmetto are excellent remedies for pain and inflammation.

If you suffer from inflammation, you might want to stay away from foods that can worsen your inflammation such as refined carbs, french fries, soda, red meat and margarine.

Below are a lot of food ideas that can help to give you relief from pain and inflammation. Keep in mind that it’s important to eat these foods in combination with exercising and taking supplements so you get the full benefits. Your pain may not go away immediately but you should start to feel improvement within a few weeks.

Turmeric and Curcumin

Turmeric contains Curcumin, which has powerful anti-inflammatory and antioxidant properties. Chronic low-levels can play a role in increasing your susceptibility to getting diseases such as heart and metabolic disease, cancer, Alzheimer’s disease and autoimmune conditions. Taking Turmeric in a capsule form or incorporating it into your diet can help to increase disease-fighting antioxidants in your body. Though it’s not well known, Turmeric is a Nootropic, which can also help to boost your brain power. So, go ahead and enjoy that extra helping at the Indian restaurant because Indian food is full of Turmeric and other ingredients that are known for fighting pain and inflammation.

Olive Oil

Taking a daily dose of olive oil may have pain-relieving properties, according to a recent article in WebMD. Researchers have recently discovered a component in olive oil that helps to reduce inflammation. It’s an enzyme called oleocanthal that is said to also be a contributing factor to aid in weight loss for those who follow a Mediterranean diet. Other benefits include reduced risk of stroke, heart disease, breast cancer, lung cancer and some forms of dementia. It’s also been shown to inhibit the inflammatory properties of Cox 1 and Cox 2, both of which help to stop the production of chemical messengers that cause pain.

Fatty Fish

Fatty fish such as salmon have been shown to be high in Omega 3s and contain about 30 percent oil. Eating just one 3-6 ounce serving of fatty fish a week is said to stop pain and inflammation and help to reduce inflammatory properties at the cellular level. Omega 3s lower the levels of unhealthy blood fats known as triglycerides and reduce the growth of plaques, which clog the arteries and lower blood pressure -- conditions which cause pain and inflammation. People who have a regular diet of Omega 3s are less likely to develop rheumatoid arthritis.

Green, Leafy Vegetables

Leafy green vegetables such as broccoli, chard, kale, Brussel sprouts and asparagus are filled with Vitamin E, a natural antioxidant which has been shown to relieve pain and inflammation in the body. Your immune system becomes activated when it recognizes anything that is foreign. This triggers inflammation as a response to the unknown invader.

Antioxidant-Rich Fruits

Fruits such as Strawberries, Cherries, Blueberries, Apples and Pomegranates are all rich in antioxidants, which have shown to fight cancer and alleviate pain and inflammation in the body. It’s important if you make fruit smoothies to not add refined sugar, which can be counterproductive.


In recent studies, ginger was shown to alleviate pain and inflammation when taken regularly. It has been shown not only to alleviate arthritic pain but to help remedy muscle pain and inflammation caused by strenuous workouts.

Chile Peppers

Those peppers you love to put in your salad may have more benefits than just tasting good. Several studies in recent years have shown that chile peppers, especially red chile peppers, contain pain fighting and anti-inflammatory properties, and in a strange paradox, the hotter they are, the more effective they are in fighting pain.

TB12 Method Diet

Try  Tom Brady’s TB12 Method diet, which is a holistic diet that combines anti-inflam, alkaline and Mediterranean foods. TB12 incorporates a lot of Havasu’s supplement lineup and became all the rage when he went to the Tampa Bay Bucs and then led them to the Super Bowl title. How can you argue with that?

It’s important to remember that if you are suffering from any kind of chronic pain and inflammation, be sure to check with your doctor and get any necessary testing done, because there could be underlying issues that need to be addressed.