Episode #429: How to Eat to Reduce Pain and Inflammation

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In This Episode:

In this podcast, I go through the best way to eat to reduce pain and inflammation.  Are you struggling with chronic pain and inflammation and looking for natural ways to manage it through your diet? Look no further!

Chronic pain is a common health issue in today’s world. Many people deal with chronic pain related to specific diseases or injuries. Others experience chronic pain without an apparent reason or known disease.

Chronic pain can affect your daily life, work, learning, and social life, and it may even lead to disabilities. Chronic pain is often connected to underlying inflammation. Fortunately, with the right diet and supplementation, you can reduce pain and inflammation.

Understanding the Impact of Nutrition on Pain and Inflammation

Dr. Jockers emphasizes the crucial role nutrition plays in managing pain and inflammation. He explains how certain foods can either worsen or alleviate these conditions, highlighting the importance of making informed dietary choices to support your overall well-being.

Key Principles for Reducing Pain and Inflammation

  1. Reduce Sugar, Grains, and Starches:  Consuming an excess of these foods can lead to spikes in blood sugar and insulin levels, contributing to inflammation in the body.
  1. Choose Good Fats Over Bad Fats:  Avoid processed seed oils and opt for healthier sources of fats like grass-fed animal products, wild-caught seafood, extra virgin olive oil, avocados, and coconut oil.
  1. Minimize Chemical Exposure:  Opt for organic and whole foods to reduce your intake of pesticides, herbicides, and other harmful chemicals that can trigger inflammation.
  1. Meal Timing and Composition:  Aim for two to three balanced meals per day, rich in protein (30-50 grams), healthy fats (15-30 grams), and colorful fruits and vegetables to support blood sugar stability and overall health.

Best Foods for Reducing Pain and Inflammation

Dr. Jockers recommends incorporating the following nutrient-dense foods into your diet:

– Wild-Caught Seafood

– Grass-Fed Animal Products

– Extra Virgin Olive Oil

– Avocados

– Colorful Fruits and Vegetables

– Low to Moderate Oxalate Veggies

– Apple Cider Vinegar or Lemon/Lime

– Herbs and Spices

The Role of Fermented Foods

Adding fermented foods like sauerkraut, kimchi, and pickles to your diet can enhance gut health, improve digestion, and boost nutrient absorption. These foods contain probiotics and enzymes that support a healthy gut microbiome and aid in reducing inflammation.

Personalization and Considerations

While the general dietary recommendations provided by Dr. Jockers are beneficial for many individuals, it’s essential to listen to your body and identify any specific food sensitivities or allergies that may worsen inflammation. Pay attention to how your body responds to different foods and adjust your diet accordingly to optimize your health.


By implementing these nutrition tips and incorporating anti-inflammatory foods into your daily meals, you can take proactive steps towards reducing pain and inflammation naturally. Remember, small changes in your diet can lead to significant improvements in your overall health and well-being.

This comprehensive guide based on insights from Dr. Jockers’ podcast equips you with the knowledge and tools to make empowered choices for a healthier, pain-free lifestyle. Start incorporating these strategies into your diet today and embark on a journey towards better health and vitality.

Remember, your body has the potential to heal itself, and it all starts with the nourishing foods you choose to fuel it with. Here’s to a future free of pain and inflammation through the power of nutrition!

  • 02:54 Eating to Reduce Pain and Inflammation: An Overview
  • 04:27 Key Dietary Strategies for Pain and Inflammation Reduction
  • 08:06 Optimizing Meal Composition for Health
  • 12:34 Top Foods for Fighting Inflammation and Pain
  • 26:08 Closing Thoughts and Call to Action

“We’re not getting a whole lot of nutrients, and we’re getting a lot of calories, particularly calories that are driving up our blood sugar and driving up insulin levels.”   

-Dr. Jockers

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