Remember when we were told to eat 6 to 11 servings of grains every day? Bread, pasta, cereal piled high on our plates, while fats were treated like poison. I followed that advice for years—until I realized it might actually make chronic back pain, neck pain, and other spinal issues worse.

The original food pyramid was built on a foundation of processed grains. Most people got their servings from white bread, sugary cereals, and refined pasta. These spike blood sugar, feed inflammation, and create a storm in your body that can hurt your joints, muscles, and spine. All carbs were lumped together as “good” and all fats as “bad,” ignoring the difference between real food and junk.

Eventually, the USDA replaced the pyramid with MyPlate, shifting more focus to vegetables. Precision Nutrition’s version took it further—promoting whole foods, mindful eating, and building your plate with purpose. That’s where I began to rethink how to eat for spinal health and pain reduction.

So what should be on your plate if you want to protect your spine and feel better? Here’s a hint: vegetables should dominate, protein should be high-quality, fats should be healthy and plentiful, fruit should be colorful but balanced, and grains—if you eat them—should be a small, intentional choice. The right mix can calm inflammation, fuel muscle repair, and give your body what it needs to move and recover.

In this video, I’ll break down exactly how to build a spine-supporting plate, which foods help fight inflammation, and why you might need to rethink your daily staples.

For a full list of hero and zero foods, download my BYOG Strong Spine Food List. The link is in the description. Don’t forget to like and subscribe.

And as always, Be Your Own Guarantee for your health and life.

#howtoreduceinflammationnaturally #antiinflammatorydietforbackpain #bestfoodsforspinalhealth #nutritiontipsforchronicpainrelief #healthyeatingforneckandbackpain #spinefriendlymealplan #foodsthatfightinflammationandpain #dietchangesforarthritisandspinehealth #antiinflammatoryfoodslistforjointpain #nutritiontoimproverpostureandmobility

---
Strong Spine Resources:

BYOG Strong Spine Food List: https://www.drwohlfert.com/food-list 

📖 FREE miniclass to help improve your spinal health: https://drwohlfert.com/spinalhygiene/ 

---
Related Videos and Topics:
The Anti-Inflammatory Salad That Supports Spine, Joints, & Nerves: https://youtu.be/LQyg1c5j7nU 

The #1 Posture Fix That Could Help You Live a Longer, Healthier Life: https://youtu.be/krP-0RMA97A