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10 Anti-Inflammatory Foods For Back Pain

Back pain is one of the most common types of chronic pain and can make it difficult to do even the simplest of tasks. What many people don’t know is that back pain has a lot to do with inflammation in your body. The foods you eat can aggravate or help fight inflammation by affecting things like blood sugar levels and gut health. 

Here is a list of 10 anti-inflammatory foods for back pain that will help reduce inflammation and promote healing in your body, as well as foods to avoid.

Foods to Avoid

Refined sugars, processed foods, and carbs all cause inflammation in the body. Stay away from refined flours as well as white sugar. If you are going to have some grains, try limiting your intake of wheat products because they can lead to gut inflammation, which has been linked to back pain issues.

Avoid foods containing dairy and animal protein, such as beef, pork, and chicken, as these foods are high in inflammatory fatty acids.

Consuming food like corn, peanuts (a legume), and other high lectin-containing foods like peas and peanut butter can also cause inflammation in your body because of their ability to irritate intestinal walls.

Repeatedly consuming these foods can cause a leaky gut, which is when the gut lining becomes inflamed and starts to allow undigested proteins through, leading to a host of health issues.

Anti-Inflammatory Foods

To promote a healthy gut and reduce back pain, try incorporating these anti-inflammatory foods into your diet regularly.


Tomatoes contain something called the isothiocyanate compound, which is effective in reducing inflammation. Tomatoes also contain a lot of antioxidants as well as fiber which helps with gut health.

Leafy Green Vegetables

Leafy greens help the body detoxify and fight inflammation. Try eating spinach, kale, or swiss chard regularly to reduce back pain symptoms naturally.


Incorporating nuts like almonds, walnuts, and cashews into your diet is a great way to reduce inflammation. Nuts contain anti-inflammatory compounds as well as fiber which helps with gut health.

Fatty Fish

Fatty fish like salmon, trout, tuna, and sardines are rich in anti-inflammatory omega-three fatty acids.


Fruits are a great source of antioxidants that help reduce inflammation in the body. Berries, apples, pears, and oranges are some fruits that have strong antioxidant properties.


Olives are high in antioxidants, which help fight inflammation. Try adding them to your diet regularly, either on their own or as a seasoning for dishes like salads, chicken, and fish. Cooking with olive oil is also a great way to incorporate this into your diet.


Avocados are high in fiber which is excellent for gut health. They also have anti-inflammatory properties. Try adding avocados to salads, soups, or even just eating them as a snack with some lemon juice and sea salt.


Mussels are great for inflammation because they contain omega-three fatty acids, which help reduce back pain symptoms. Mussels are also high in zinc and folate, making them that much more effective at fighting inflammation.


Ginger has been used to treat a variety of ailments for years. Its anti-inflammatory and antioxidant properties help reduce back pain symptoms as well as promote gut health. Try adding ginger to your cooking or making it into a tea to drink after you eat. Remember, fresh ginger is best.


Garlic contains allicin,  which is a strong antioxidant and has anti-inflammatory properties. Garlic also helps reduce blood pressure, protect the heart, and helps keep the arteries clean.

By incorporating these foods into your diet, you can reduce back pain symptoms. In addition, making changes in the way you eat will help promote a healthy gut and strengthen your body to fight inflammation.

Contact The Spine Pro

Switching to a more anti-inflammatory diet may help reduce back pain. However, if you’re experiencing chronic back pain or have been suffering from it for a long time, then contact Dr. Melamed at The Spine Pro.

Dr. Melamed specializes in minimally invasive treatments and is highly qualified to treat a multitude of back issues. To book an appointment with Dr. Melamed, contact his office today at (310) 455-8210 or request an appointment online.