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North Adams Chiropractor | North Adams chiropractic care | MA | Inflammatory and Anti-Inflammatory Foods

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Inflammatory and Anti-Inflammatory Foods

Can the foods you eat help reduce inflammation? Some experts believe it's possible, so here is a list of some foods which may be anti-inflammatory foods (and which ones to avoid).

Foods To EatAnti_Inflamatory_Food_Chart.jpg

Fats and Oils, Omega-3 fatty acids are found in cold-water oily fish, flax seeds, canola oil and pumpkin seeds. Consumption of monounsaturated fatty acids found in olive oil, avocados, and nuts has been linked to reduced risk of cardiovascular disease. Other healthful oils include rice bran oil, grape seed oil, and walnut oil.

Fruits and Vegetables. Whole fruits, berries and vegetables are all rich in vitamins, minerals, fiber, antioxidants and phytochemicals. Choose green and brightly colored vegetables, and whole fruits such as broccoli, chard, strawberries, blueberries, spinach, carrots and squash. You should eat at least five and preferably more) servings of fruits and vegetables each day.

Protein Sources. Possible anti-inflammatory protien sources include lean poultry, fish and seafood (fatty fish offer protein as well as omega-3 fatty acids). Soy and soy foods such as tofu and tempeh, along with other legumes and nuts and seeds can be used as plant-based protein sources. The best nuts are walnuts, almonds, pecans and Brazil nuts.

Beverages. Your body needs water. Drink filtered tap, sparkling or bottled water, and herbal teas are all healthful sources of water.

Click image above to enlarge .       

Foods To Avoid

Loading up on junk foods, high-fat meats, sugar, and highly processed foods may increase the potential for inflammation in your body. Reduce your consumption of trans-fats and saturated fats. Cut back on refined white flours in bread and pasta (look for 100-percent whole-grains instead). Eliminate added sugar (in all their forms: artificial sweeteners, high fructose corn syrup, etc) by decreasing your consumption of sugary sodas, pastries, candy, rich desserts, and pre-sweetened cereals.

Another possible source of irritation comes from the nightshade family of plants, which includes potatoes, tomatoes, and eggplant. These vegetables contain a chemical alkaloid called solanine, which can trigger pain in some people. Nightshade vegetables may in some people aggravate arthritis symptoms, and this belief has spread to other conditions as well, including fibromyalgia and chronic fatigue syndrome. While there aren't any formal research findings that back the claim about nightshade plants, some people do believe they get relief from the symptoms of pain and inflammation when they eliminate them.

Anti-inflammatory Diet Tips

Choose fresh foods more often and choose fewer heavily processed foods. 

Here are some tips:

For breakfast, try oatmeal served with fresh berries and walnuts.
Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and candy.
Eat more fish, lean red meat and less fatty red meat.
Cook with olive oil.
Try a tofu stir-fry or scramble.
Have a salad with lots of fresh vegetables as your meal.
Stay away from deep-fried foods; bake, broil, poach or stir-fry instead.
Choose dark green or brightly colored vegetables as side dishes -- they should fill half your dinner plate.


North Adams Chiropractor | Inflammatory and Anti-Inflammatory Foods. Dr. Francine Lajoie is a North Adams Chiropractor.