The Anti-Inflammatory Diet – An Osteopath’s Perspective on Eating for Musculoskeletal Health
As an osteopath, I see a wide range of patients struggling with persistent pain, stiffness, and inflammation—whether from arthritis, back pain, or sports injuries. While manual therapy plays a key role in treatment, one often overlooked aspect of recovery and long-term health is nutrition, particularly when it comes to chronic inflammation.
Inflammatory conditions of the knee are a common complaint when seeing an Osteopath.
In recent years, the anti-inflammatory diet has gained attention not just in the media, but in medical and allied health circles too. And rightly so—what we eat can have a profound impact on the body’s inflammatory processes, which in turn affects our joints, muscles, and overall wellbeing.
What is an anti-inflammatory diet? How can it support musculoskeletal health? Let’s explore and look at some simple changes you can make to start reaping the benefits.
What is Inflammation—and Why Does It Matter?
Inflammation is a natural part of the body’s immune response. When you twist your ankle or strain your back, inflammation is what kicks in to help heal the damaged tissues. However, when inflammation becomes chronic, it can turn from friend to foe—leading to ongoing pain, joint degeneration, and even systemic issues like cardiovascular disease.
This is where diet comes into play. Certain foods can trigger or sustain inflammation, while others can help reduce it, supporting the body’s natural healing mechanisms.
The Osteopathic Connection
Osteopathy is built on the principle that the body functions as a whole, interconnected system. Nutrition affects tissue health, circulation, immunity, and the ability of the body to recover from injury. An anti-inflammatory diet complements osteopathic treatment by addressing underlying contributors to pain and dysfunction, rather than just the symptoms.
Key Elements of an Anti-Inflammatory Diet
Here are some foundational aspects of an anti-inflammatory approach to eating:
1. Increase Omega-3 Fatty Acids
Found in oily fish like salmon, mackerel, and sardines, as well as flaxseeds and walnuts, omega-3s help counteract inflammatory processes. Aim for 2–3 servings of oily fish a week.
2. Eat the Rainbow
A wide variety of colourful fruits and vegetables (especially leafy greens, berries, peppers, and cruciferous veg like broccoli) are packed with antioxidants and phytonutrients that reduce oxidative stress and inflammation.
Aim to eat a rainbow of fruits and vegetables.
3. Whole Grains Over Refined Carbs
Swap white bread and pasta for wholegrain alternatives like brown rice, oats, quinoa, and rye. These release energy more slowly and avoid the blood sugar spikes that contribute to inflammation.
4. Limit Processed and Sugary Foods
Highly processed foods, added sugars, and trans fats (often found in ready meals, crisps, and sweets) are known to promote inflammation and should be minimised.
5. Include Spices Like Turmeric and Ginger
These have natural anti-inflammatory properties. Try adding turmeric to curries or smoothies, and ginger to stir-fries or teas. Turmeric and ginger ‘shot’s are now widely available in most supermarkets or even through subscription plans with companies such as The Turmeric company, or can be taken as supplements. As an Osteopath in clinic with patients suffering with chronic inflammation, fresh Turmeric within the diet or as a supplement is something I often recommend where appropriate – (certain medications need to be taken into account).
Turmeric root can be taken as a supplement in tablet form or made into a fresh shot.
6. Stay Hydrated
Adequate hydration helps maintain joint lubrication and supports cellular function. Aim for 6–8 glasses of water daily, adjusting based on activity levels and climate.
Foods That May Contribute to Inflammation
Some common culprits that may worsen inflammatory symptoms include:
Processed meats
Excess alcohol
Refined sugars and flours
Deep-fried foods
Artificial additives and preservatives
It’s not about being perfect, but about building a diet that supports healing more often than it hinders it.
A Note on Individual Differences
While the general principles of the anti-inflammatory diet are beneficial to most people, it’s important to remember that everyone’s body is different. Some individuals may find they react to nightshades (e.g., tomatoes, aubergines), gluten, or dairy, while others tolerate them well. If you suspect certain foods might be affecting your symptoms, consider keeping a food diary or working with a nutritionist or dietitian.
Final Thoughts
As osteopaths, our aim is not only to treat pain but to support the body’s ability to heal itself. Nutrition is a vital part of that process. The anti-inflammatory diet is not a quick fix, but over time it can lead to reduced pain, improved mobility, better energy levels, and a stronger immune system.
Small, consistent changes in your daily diet can go a long way. If you’re dealing with chronic pain or inflammation, speak to your osteopath or healthcare provider about how an anti-inflammatory approach to eating could support your recovery.