Anti-Inflammatory Nutrition for Chronic Injuries

Disclaimer! Anytime you are dealing with injury, it’s very complex and case-specific. This information is specific to chronic injuries. Although some of this will apply to acute injuries, acute injuries have different nutritional guidelines. This is to give you some ideas to explore further, but discuss your nutrition needs for injury and rehabilitation with a Registered Dietician or a health or medical professional qualified in nutrition (and don’t assume a Doctor knows much about nutrition).



To manage and control inflammation, not stop inflammation, because inflammation is necessary for repair.

Key Terms

Chronic injury is anything lasting longer than 3-6 months.

Injury includes pain, swelling (edema), redness and heat.


Think of inflammation as the cleanup and repair crew inside your body. They are attempting to remove debris and bring in new supplies for rebuilding.

Sometimes, they order more supplies than you need.

Here are some ways that nutrition will help control the inflammation process and keep it from getting out of control.


  • Pineapple
  • Dark Berries (Blueberries, Grapes)
  • Raw Cocoa
  • Green Tea


Diets high in monounsaturated fats and omega-3 work as anti-inflammatories: 

  • Avocados
  • Nuts and Seeds
  • Algae Oil
  • Olive Oil
  • Flax Oil or Ground Flax
  • Fish (Salmon, Mackerel, Sardines)
  • Fish Oil


Eat unprocessed or minimal processed carbohydrates to avoid triggering more inflammation:

  • Vegetables (always a great idea)
  • Whole Oats
  • Whole Grain Rice
  • Quinoa
  • Sprouted Grain Bread


For repair:

  • Minimally process meats
  • Fish (Salmon, Mackerel, Sardines)
  • Legumes
  • Eggs
  • Plant-Based Proteins
  • Protein Supplements


  • Garlic (check!)
  • Turmeric
  • Curry Powder
  • Bromelain (from Pineapple)
  • Boswellia


Need specific guidelines? Contact me for Nutrition Coaching.

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