The best way to avoid inflammation in your spine is to avoid inflammatory foods. Foods that can lead to inflammation in your spine usually include saturated fats, trans fats, omega 6, and sugar. You want to avoid food that contains these things and look for food that has omega 3, whole grains, and monounsaturated fats. Some foods that contain these things are avocados, vegetables, berries, and ginger. In order to maintain a healthy spine, you have to have a healthy diet.