Anti-Inflammatory Foods

I’m a Nutritionist — These Anti-Inflammatory Foods Could Help Reduce Chronic Pain

Wednesday 24th Sep 2025 |

The Best Anti-Inflammatory Foods to Add to Your Diet, According to a Nutritionist

A new study by researchers at the University of South Australia, published in the European Journal of Nutrition, has found that improving diet quality can significantly reduce chronic musculoskeletal pain (CMP) — a condition affecting millions in the UK.

The study revealed that prevalence of chronic pain among participants dropped from 50% to 24%, while pain severity decreased and quality of life improved. Average weight loss of 7.1 kg over three months also contributed to better outcomes.

But researchers stressed that benefits were linked not only to weight changes, but also to higher-quality diets rich in whole, unprocessed foods.

The best anti-inflammatory foods to add to your diet

Nutrition experts at Green Chef are spotlighting the study’s findings and highlighting everyday foods that can help manage inflammation and potentially reduce chronic pain:

  • Leafy greens – Spinach, kale, and Swiss chard are packed with antioxidants and vitamins that fight inflammation.
  • Berries – Blueberries, strawberries, and raspberries are rich in flavonoids that reduce oxidative stress.
  • Fatty fish – Salmon, sardines, and mackerel are high in omega-3 fatty acids, known for anti-inflammatory properties.
  • Nuts – Almonds and walnuts provide healthy fats and fibre that support joint and heart health.
  • Olive oil – A cornerstone of the Mediterranean diet, extra-virgin olive oil helps lower inflammatory markers.

Expert insight

Lily Keeling, Senior Recipe Development Manager and Registered Nutritionist at Green Chef, commented:

“While diet can be a powerful tool in managing inflammation and supporting long-term health, it should be seen as part of a holistic approach alongside medical advice and treatments. At Green Chef, we’re committed to making it easier for people to enjoy balanced, nourishing meals that fit their lifestyle and dietary preferences.”

Why this matters

Chronic musculoskeletal pain is one of the leading causes of disability worldwide, limiting mobility, productivity, and quality of life. With growing evidence linking diet and inflammation, the findings offer hope that simple food swaps can complement professional care.

Green Chef makes it easy for households to integrate more anti-inflammatory ingredients into their meals with chef-designed recipes and flexible meal plans including keto, vegetarian, vegan, low-carb, and balanced options.


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