If you suffer from back pain, joint pain or arthritis, diet is more important than you may think. There are foods that cause inflammation and then there are foods that can alleviate inflammation. As we all know, inflammation is the trigger that causes pain, discomfort, dysfunction, and increases the risk of conditions and injuries. So, what does a diet for joint and spine pain look like? 

Foods To Avoid:

• Processed foods (commercial baked goods, bars, prepackaged meals)
• Sugary drinks and candy
• Refined sugar (use raw sugar, honey, agave, or stevia) 
• Red meat
• Deep-fried foods
• Refined grains like white pasta and white bread

Foods To Include:

• Coldwater fish (trout, salmon, tuna, mackerel, sardines, bass, anchovies)
• Fruit (apples, bananas, berries, oranges, avocados)
• Dark green leafy vegetables (kale, spinach, swiss chard, collards, broccoli) 
• Other vegetables (carrots, cauliflower, celery, onions, sweet potatoes) 
• Nuts (walnuts, macadamias, brazil nuts, almonds) 
• Whole grains (whole wheat, quinoa, barley, brown rice, buckwheat, bulgur wheat, millet, oats, spelt)
• Certain cooking oils (olive, flaxseed) 
• Certain spices (ginger, turmeric)
• Tofu

Dairy, wheat gluten, and white potatoes should be eaten in moderation, as they may cause inflammation in some people. People with an allergy or sensitivity to gluten should not eat wheat, barley, or bulgur wheat. 

Try An Anti-Inflammatory Diet For Joint and Back Pain

This anti-inflammatory diet is also known as the Mediterranean diet. It has been shown to decrease the risk of chronic disease, improve wellbeing, and promote longterm health. Start by making a few substitutions and slowly work on replacing the unhealthy things in your daily diet. It is important that the changes you make stay for good, and are not just temporary. Once you start to feel the health benefits, it will motivate you to stay on track.