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

9. Limit the Inflammatory Triggers: Refined Sugar and Ultra-Processed Foods

One of the most compassionate things you can do for your body is to gently reduce foods that stoke the flames of inflammation. Highly refined sugars, processed baked goods, and packaged snacks can all contribute to pain by ramping up your body’s inflammatory responses. The Dietary Inflammatory Index—a science-based tool—lowers risk by shifting the diet toward whole, unprocessed foods while limiting high-sugar and high-fat convenience items. Changes don’t need to happen all at once: try replacing that sugary snack with berries or a handful of nuts, or keep healthier options within easy reach. And if you indulge sometimes, that’s normal—progress is about gentle nudges, not rigid perfection.

10. Transition Mindfully: Meal Planning, Batch Cooking, and Small Steps

Embracing a new way of eating is easier—and more rewarding—when done with thoughtfulness and self-kindness. Planning meals around the pyramid, batch cooking, or prepping snacks ahead of time can take some pressure off busy days. Consider writing a loose plan for the week, gathering a few anti-inflammatory staples, or cooking extra portions for leftovers. Acknowledging time and energy limits isn’t a failure; it’s a form of support for yourself and your healing. Celebrate the small wins—like trying a new recipe or adding one more fruit or veggie to your plate. With each step, you’re proving to yourself that sustainable change is possible.