Your Chronic

Pain Grocery List

While foods cannot cure chronic pain,
they can go a long way toward reducing
inflammation in your body, which may
help you find some relief. Here are some
staples to shop for at the grocery store.
 The Benefits of an
Anti-Inflammatory Diet
Chronic pain is often due to chronic inflammation in the body. Many factors
contribute to this inflammation, with your diet being one of them.

Processed foods, red meat, sugar, and simple carbohydrates are known
to increase inflammation in the body. However, vegetables, fruits, whole
grains, beans and legumes, and those foods with omega-3 fatty acids (like
salmon and olive oil) can all help lower inflammation. Many of these foods
are also high in antioxidants, which fight harmful free radicals in the body.

Ready to start fighting inflammation with your diet? Start by aiming to eat a
healthful diet overall, one that’s full of nutritious foods. This grocery list can
help you get started.

2
 Your Anti-Inflammatory
Grocery List
Dark leafy greens Cruciferous vegetables
contain vitamin E, a natural contain a compound called sulforaphane,
antioxidant. which fights inflammation.

Spinach Broccoli

Kale Cauliflower

Collard greens Brussel sprouts

Fatty fish Walnuts

contain omega-3 fatty acids and are a nutritional powerhouse full of
vitamin D, which reduce inflammation. vitamin E, omega-3 fatty acids, and other
Salmon healthful properties.
Tuna
Mackerel

Flaxseed oil Seeds

have omega-3 fatty acids.
contains omega-3 fatty acids.
Chia seeds
Flax seeds
Hemp seeds

3
 Fruits are high in antioxidants; berries Whole grains
also contain inflammation-reducing contain fiber and antioxidants.
anthocyanins. Oats (especially steel-cut oats)
Blueberries Brown rice
Strawberries Whole wheat
Oranges

Beans and legumes Green tea

are also high in fiber and antioxidants. contains polyphenols, a type of
Black beans antioxidant.
Navy beans
Lentils

Anti-Inflammatory Meal Ideas

If you’re looking for recipe inspiration, check out cookbooks or blogs
that adhere to a Mediterranean diet, which is chock full of anti-
inflammatory foods. Start with these meal ideas that incorporate
good-for-you foods:

• Oatmeal with almond milk and chia seeds, and green tea
• Spinach-fruit smoothie with almond or soy milk
• Minestrone soup with cannellini beans and vegetables
• Teriyaki salmon with brown rice
• Whole-grain pasta with spinach, garlic and tomatoes
• Salad niçoise with tuna, green beans, and olive oil
• Lentil curry with kale or chard, and brown Basmati rice