Herniated Disc Diet Tips to Help You Keep Your Back Healthy

Herniated disc diet to decrease inflammation

The painful symptoms of herniated discs occur because of inflammation, so focusing food choices on decreasing inflammation can be helpful in a herniated disc diet. An anti-inflammatory herniated disc diet helps keep the body strong. It decreases the risk of herniated discs, as well as other spine and joint disorders. It can also help manage your weight, which can reduce wear and tear on the spinal structures.

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The anti-inflammatory herniated disc diet is simple. The following suggestions will help you get started.

  • The biggest share of your daily intake on the herniated disc diet comes from the following:

    • Vegetables
    • Fruits
    • Whole grains
    • Nuts
    • Beans and legumes
  • To add variety to the herniated disc diet, use a wide variety of spices and herbs. Ginger and turmeric are especially good choices and possibly can help reduce inflammation.
  • Use olive oil for cooking and on side dishes and salads
  • Omega 3-rich fish (3-ounce portion) should be eaten two or three times weekly on the herniated disc diet. Examples are:
    • Salmon
    • Tuna
    • Mackerel
  • Skinless poultry should be eaten every other day (3-ounce portion)
  • Eggs are allowed every other day but only eat the yolks half the time on the herniated disc diet. 
  • Sweets are allowed only one time per week.
  • Red meat (beef or pork) is allowed only one time per week on the herniated disc diet.
  • A glass (4-ounce) of red wine should be consumed every other day if your doctor approves.
  • Adequate amounts of calcium must be consumed on the herniated disc diet. Healthy food sources of calcium include:
    • Fat free milk and dairy products
    • Orange juice fortified with calcium
    • Whole grain bread fortified with calcium
    • Fortified soy milk
  • Water is essential on the herniated disc diet. You need at least eight 8-ounce glasses every day.
  • Vitamin D and calcium supplements are sometimes helpful. Discuss the use of supplements with your doctor.Vitamin A, Food, Vegetables

Inflammatory Foods: Avoid these  

  • All “fast” food and fried food
  • Rarely eat beef or pork on the herniated disc diet. Choose instead lean protein like fish, skinless turkey or chicken, nuts, legumes, and beans.
  • All snacks and drinks with added sugar
  • All processed foods
  • Try to avoid almost anything that’s white on the herniated disc diet: white flour, white rice, white bread, white pasta, and of course, white sugar.
  • Whole-fat milk products are avoided on the herniated disc diet. Substitute no- or low-fat milk, yogurt, and cheese.
  • Partially hydrogenated oils are avoided on the herniated disc diet
  • All forms of caffeine

Starting a new, healthier diet can be challenging! Don’t become discouraged by making drastic changes too quickly. Try taking small steps toward improving your eating habits, slowly eliminating inflammatory foods as recommended by the herniated disc diet one at a time. This may help increase your chances of making the herniated disc diet your recipe for good spinal health.

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