6 Foods That Reduce Pain and Inflammation


Certain foods contain natural medicinal qualities and incorporating them into one’s daily diet helps reduce pain and inflammation. These foods, consumed in moderation, can also contribute to weight loss which eases stress on the joints, thereby, reducing pain.


Ginger is commonly used to add flavor to various dishes. Research shows that it contains properties that help fight inflammation which causes pain. Ginger is also an effective remedy for nausea.

Olive Oil

Olive oil is full of anti-inflammatory properties. People who adhere to a Mediterranean diet, of which olive oil is a staple, are less likely to develop inflammatory health conditions, such as diabetes and degenerative joint conditions. Extra-virgin olive oil contains a compound that acts similarly to ibuprofen. Eating food cooked in olive oil is an easy way to help reduce pain.


Turmeric is a spice often used in Indian dishes. It contains an anti-inflammatory compound which may ease chronic pain due to rheumatoid arthritis and osteoarthritis.

Chili Peppers

Chili peppers contain capsaicin, a compound with pain-relieving properties. Including hot peppers in one’s diet may decrease inflammation. Eating hot peppers also triggers the release of endorphins (“feel good” chemicals) in the brain.


Blueberries contain phytonutrients that combat inflammation and reduce pain. Other fruits, including strawberries. citrus fruits, tart cherries and red grapes also have anti-inflammatory properties.

Fatty Fish

Fish, including salmon, tuna, mackerel and trout, is full of omega-3 fatty acids. Eating fatty fish is not only an overall healthy choice, it also contains calcitonin which reduces joint tenderness and inflammation.

Incorporating these foods into one’s diet not only reduces inflammation and pain, they also provide numerous other health benefits. Always check with a health care provider before adding supplements to any diet.