9 Ways to Reduce Inflammation and Pain Through Diet

In the fight against pain from inflammation, your diet can be an effective weapon. Learn how you can fight back by incorporating these healthy foods into your diet.

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Whole grains, legumes and some fruits are high sources of fiber

Whole grains, legumes and some fruits are high sources of fiber

Slide 4
Rough It
A high-fiber diet—one that includes at least 25 to 35 g of fiber daily—is linked to lower body mass index (BMI), which in turn is linked to levels of C-reactive protein, a marker of inflammation that circulates in the blood. Fiber also ferments in the gastrointestinal tract, feeding and balancing the “good bacteria” in your gut that is also linked to reduced inflammation. Add additional fiber to your diet slowly over time, and be careful if you have Crohn’s disease, ulcerative colitis, or other problems with your digestive tract. Too much fiber can worsen gastrointestinal symptoms. Here, some high-fiber foods: oatmeal with fresh raspberries for breakfast; mashed half of an avocado on a piece of whole grain toast for lunch; hummus and red bell pepper strips for a snack and lentil soup with spinach for dinner.
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