If you are experiencing back pain, your diet might be to blame. Spine surgeons suggests following these 6 food tips for the perfect anti-inflammatory diet to manage your back pain and better your overall health by.
1. Eat 25 Grams (Or More) Of Fiber Daily
Consuming a fiber-rich diet packed with fruits, vegetables, and whole grains will naturally supply you with the anti-inflammatory phytonutrients to reduce your inflammation.
Aim for whole grains like barley and oatmeal, vegetables like okra and eggplant, and fruits like bananas and blueberries.
2. Consume 9 (Or More) Servings Of Fruits & Vegetables Daily
For fruits and cooked vegetables, each serving should measure half a cup. For raw leafy vegetables, each serving should measure one full cup.
If you are looking for an antioxidant boost and additional anti-inflammatory benefits, add turmeric and ginger to your cooked fruits and vegetables.
3. Eat Alliums And Crucifers Four Times A Week
Alliums (garlic, leek, and onions) and crucifers (broccoli, cabbage, and Brussel sprouts) are rich in antioxidants and help reduce your risk of cancer.
For added taste and health, eat one clove of garlic daily.
4. Consume Fish Three Times A Week
Cold-water fish such as salmon, oysters, and trout are rich in omega-3 fatty acids which will reduce inflammation and lower your risk of heart disease, cancer, and arthritis.
Sole and flounder are healthy low-fat options and excellent sources of protein, B vitamins, magnesium, and phosphorus.
Your body needs fat, but it is important that you choose beneficial fats.
Opt for oils with anti-inflammatory benefits such as expeller-pressed canola or virgin and extra-virgin olive oil. Sunflower and safflower oil are also great options rich in omega-3 and omega-6 fatty acids.
6. Flavor Your Meals With Fruits & Spices
Avoid using refined sugars and artificial sweeteners to cook and bake. Instead, sweeten your meals with phytonutrient-rich fruits and vegetables such as apples, berries, and carrots.
For savory dishes, choose spices with anti-inflammatory properties such as cinnamon, rosemary, sage, and as previously mentioned, turmeric and ginger.