If you’re looking to support an anti-inflammatory lifestyle and reduce pain, your diet is a good place to start. Registered dietician Kathryn Bloxsom says there are lots of anti-inflammatory foods to choose from, and one of the best and most well-studied is fiber. “Foods high in fiber like vegetables, fruits, beans, whole grains and seeds can help lower inflammation.” A few picks include blueberries, sweet potatoes, pumpkins, carrots, chia seeds, and apricots. But before we talk more about nutrition and supplements, let’s take a deeper look at how inflammation impacts the body.

What Is Inflammation?

The Cleveland Clinic explains that “when your body encounters an offending agent (like viruses, bacteria or toxic chemicals) or suffers an injury, it activates your immune system. Your immune system sends out its first responders: inflammatory cells and cytokines (substances that stimulate more inflammatory cells).” In short, inflammation is your body’s natural response to protecting itself from invaders. But when inflammation is prolonged, it may manifest as various ailments throughout the body, including allergies, acne, diabetes, digestive upset, joint pain, and others. Although stress and environmental factors play a large role, diet is our body’s first line of defense against chronic inflammation, so prioritizing the gut—which is designed to fight viruses and bacteria in food before they can infect the body—is a great place to start when trying to address the root causes of pain and inflammation.

Tips for Addressing Pain & Inflammation

When we interviewed Dr. Frank Lipman, he recommended a diet low in sugar and processed food to “optimize your microbiome, as an imbalanced microbiome will lead to inflammation, ” His favorite supplements include fish oil, curcumin, and probiotics to help balance the microbiome.

Top Pain & Inflammation Brands

For support with pain and inflammation, look no further than our lineup of trusted brands.

Boiron

Boiron sources pesticide-free ingredients and supports the evolution of healthcare by promoting scientifically-based homeopathy as a compassionate and ecological approach to medicine.

Arnica 30C

Boiron’s formula relies on the homeopathic ingredient arnica montana, known to help ease aches and pains caused by minor injuries. Thrive Market member Deborah from Colorado uses it in a variety of ways: “Arnica is a staple around my house. Great for accident-prone little kids who are always giving themselves goose eggs. I have used it for postpartum recovery and menstrual cramps, too.”

Gaia Herbs

Since 1987, Gaia Herbs has nurtured healthy connections between plants and people. Certified Organic supplements use gentle extraction methods to maintain the purity and potency of individual plants.

Turmeric Supreme, Extra Strength

This gluten-free, extra-strength formula uses the whole turmeric plant to provide more cucumin per capsule than most supplements. Kymberley from California shares “I can definitely feel these go to work in my joints.”

Sagely Naturals

Based in California, Sagely Naturals works with chemists and naturopaths to develop their CBD products (like creams and pills) using hemp sourced from farms in Colorado and Oregon.

Relief & Recovery CBD Roll On

This convenient and travel-friendly rollerball is infused with CBD oil, peppermint, rosemary, and eucalyptus essential oils, and soothing menthol to help ease headache pain. Patty from New York says “this product is helping me with stress and headaches. This roll on delivery system is very convenient and great to take along wherever I go, and I love the scent.”

Learn More About Inflammation

From go-to, nourishing recipes to expert tips, our blog has plenty of resources for pain and inflammation.

Cooking With Turmeric

Superfood turmeric is all the rage these days, and for good reason. Its key property, curcumin, is believed to have anti-inflammatory properties and can be used in a variety of ways including tonics, smoothies, tagines, bone broths, and even nachos.

3 Anti-Inflammatory Food Swaps

If you’re getting started with an anti-inflammatory diet, try incorporating these three swaps from osteopath Vicky Vlachonis. Her suggestions prioritize whole foods like fruits and veggies, plus omega-3 fatty acids.

Turmeric Wellness Tonic Recipe

For cold winter days (or any time of year, really), make a batch of Chef Megan Mitchell’s wellness tonic. It uses lots of citrus, ginger, turmeric, and cayenne for a little kick.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.