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Foods to Reduce Pain and Inflammation

The lists below include foods that contain phytonutrients that may assist the body in management of pain and discomfort. If you are considering managing your pain and discomfort through diet then you should consider including the foods in this list in your diet each day. Although there is no guarantee that it will banish pain and discomfort from your life, we do know that these phytonutrients reduce inflammation and provide very positive health benefits. 

There are certain vitamins and minerals and types of phytonutrients such as carotenoids, catechins, anthocyanidins, phytosterols, resveratrol and lignans that are contained in the foods listed below.

Nuts & Seeds

  • Almonds
  • Brazil Nuts
  • Chia Seeds (Omega 3's)
  • Flax Seed (Omega 3's)
  • Hemp Seeds
  • Pecans
  • Pumpkin Seeds
  • Sesame Seeds
  • Walnuts (Omega 3's)


  • Asparagus
  • Avocados
  • Bell Peppers
  • Broccoli
  • Cayenne Pepper
  • Cabbage
  • Cauliflower
  • Garlic
  • Onions
  • Pumpkin


  • Olive Oil
  • Flax Oil (Omega 3's)
  • Tomatoes
  • Winter Squash (Butter Nut, Sweet Dumpling)


  • Apples
  • Apricots
  • Berries
  • Cantaloupe
  • Grapes (Red, Purple & Black)
  • Grapefruit
  • Kiwi Fruit
  • Nectarines
  • Oranges 
  • Papaya
  • Peaches
  • Persimmons
  • Plums
  • Watermelon


  • Curcumin
  • Turmeric
  • Dark Chocolate: 1- 2 oz. per day (unsweetened 100% cocoa)

SEAFOOD (wild caught contains more of the omega 3's which help reduce inflammation)

  • salmon 
  • steelhead
  • tuna
  • herring
  • halibut
  • trout
  • anchovies