11 Steps to Building Your Anti-Inflammatory Pyramid: Eat Your Way Out of Chronic Pain

5. Glow with Healthy Fats: Olive Oil, Avocado, and Nuts

Certain fats are not only safe but protective when chronic pain is on your mind. Extra virgin olive oil—rich in oleocanthal and monounsaturated fat—mirrors the effects of some common anti-inflammatory medications, but in a natural, whole-food form. Avocados deliver fiber and plant sterols that gently calm immune responses, while nuts and seeds bring magnesium, vitamin E, and healthy fats together in a crunchy, satisfying package. Plenty of research points to the Mediterranean diet, loaded with these foods, as especially effective at lowering inflammation. Use olive oil for salad dressings, drizzle over roasted veggies, or sprinkle nuts into breakfast bowls. Small, delicious changes like these don’t just help you feel better—they remind you that food can be both medicine and pleasure.

6. Dairy & Dairy Alternatives: Picking the Right Kind

Not all dairy is created equal on the anti-inflammatory pyramid. Fermented options such as plain yogurt and kefir introduce beneficial live cultures that support gut health—a key player in reducing inflammation. For those who are lactose-sensitive, plant-based yogurts containing active cultures can serve a similar purpose. Research suggests that the right types of dairy contribute to lower levels of inflammatory markers, while overly processed or sweetened varieties might have the opposite effect. When making choices, look for simple ingredients and minimal added sugars. These foods can serve as a cooling base for fruit, a topping on grains, or even a midday snack. Above all, listen to what works in your unique body—your comfort is the most important guide.