Illinois Back Institute

Back Pain Diet Tip #10 - Vegetables! (With Recipes)

VeggiesOur Tenth Diet Tip of foods that are good for your back is vegetables! Most people know that most vegetables are good for your health, but many don't realize just why they are and what they can do for your body. Vegetables come in all sorts of shapes, sizes, textures, colors, and flavors; and believe it or not, the differences in those properties can tell you what benefits the vegetable has!

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Just like with most fruits, vegetables are full of various types of anti-oxidants. These are great at reducing inflammation in your back and other areas in your body, which reduces pain. Some of the anti-oxidants found in vegetables include:

  • Carotenoids
  • Flavonoids
  • Vitamins A, C, and E

Carotenoids help to give bright vegetables their color, such as the orange in carrots or the red in tomatoes. Flavonoids exist in all vegetables but are most prevalent in red and green ones such as peppers. If you are looking for a boost of Vitamin A, try a Sweet Potato; they are loaded with more of the vitamin than any other vegetable. Beets are a great source for Vitamin C, and one of the best sources for Vitamin E is dark leafy greens such as kale, spinach, or broccoli.

One handy rule to remember for vegetables is that the more brightly colored the vegetable is, the more of the anti-oxidant they are likely to have.

Here are a couple of tasty recipes that include these vegetables!


Quinoa Vegetable Soup

Quinoa_soupServings: 4 to 6


  • 4 Cups of Water
  • ¼ Cup of well rinsed Quinoa
  • ½ Cup of diced Carrots
  • ¼ Cup of diced Celery
  • 2 Tablespoons of chopped Onion
  • ¼ Cup of diced Green Pepper
  • 2 Cloves of Garlic
  • 1 Teaspoon of Olive Oil
  • ½ Cup of chopped Tomatoes
  • ½ Cup of chopped Cabbage
  • 1 Teaspoon of Salt


First pour the oil into a pot and then sauté the quinoa, carrots, celery, onions, green pepper, and garlic until golden brown. Next add the water, tomatoes, and cabbage, and bring to a boil. Simmer while stirring occasionally for 20 to 30 minutes, or until the vegetables are tender. Season to taste with salt and enjoy!



RatatouilleServings: 6


  • ½ Cup of Olive Oil
  • 2 large sliced Onions
  • 3 minced Garlic Cloves
  • 1 medium Eggplant
  • 2 chopped Green Peppers
  • 3 Zucchini
  • 1 drained 28-ounce can of Tomatoes
  • 1 Teaspoon of Salt
  • ¼ Tesapoon of Pepper
  • 1 Teaspoon of Oregano
  • ½ Teaspoon of Thyme


First heat the oil in a 6 quart pot and sauté the onion and garlic for about 3 minutes. Next, cut the eggplant into 1" cubes and add it to the pot, and stir continuously for about 5 minutes. Now add the peppers and cook for another 5 minutes. Cut the zucchini into ½" slices, add them to the pot and cook for yet another 5 minutes. Finally, add the tomatoes and seasonings, cover, and let simmer for 30 minutes. After that, enjoy!


This is just one of the many different diet tips we have on foods that can improve your back health. If you would like to receive more tips in your email, fill out the form on this page!


At the Illinois Back Institute we strive to educate everyone as much as possible about their back pain and sciatica, because it is proven that the more people know about their problem the more likely they are to eliminate it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 844-408-0462 or click here!


Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.

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