6 FOODS THAT FIGHT CHRONIC PAIN NATURALLY — AND 3 TO AVOID, ACCORDING TO A DIETITIAN

Over 20% of us adults experience chronic pain, research shows, and the prevalence is only increasing. Studies indicate that chronic pain often results in lost productivity, poor mental health, sleep disturbances and fatigue, according to Cleveland Clinic. The data also associates chronic pain with joblessness and poor physical health.

Defined as pain that persists longer than three months, chronic pain can cause pain in any body part, from your toes to your head and everything in between. It can arise from an injury or illness, or it could be due to genetic and environmental factors.

Studies have also identified diet, smoking status and weight — being underweight, or having obesity or malnutrition — as risk factors for chronic pain. Over-the-counter medications, prescription drugs, yoga, meditation, acupuncture, physical therapy and exercise are just some options your health care provider may turn to in helping to alleviate chronic pain.

Diet, however, may be one of the most powerful interventions in reducing both risk and pain levels. And it's often one of the most accessible ways for people to address their symptoms.

How diet impacts chronic pain

While the relationship between diet and chronic pain is complex, research indicates there are a few factors that may play a role. These include how the body metabolizes glucose, the balance between antioxidants and free radicals (unstable molecules that can cause cell damage) in the body, the presence of inflammation, and the health of the gut microbiome, which can affect the nervous system.

A 2024 study in the journal Nutrition Research found that improved dietary quality helped reduce chronic pain, regardless of other risk factors, like obesity. The study found that a diet high in fruits, vegetables, lean meats, dairy and dairy alternatives was associated with reduced chronic pain.

Another study published in the Journal of Clinical Medicine found that vegan and vegetarian dietary patterns were associated with reduced musculoskeletal pain. The study also found that pain severity was positively associated with fat and sugar intake.

Finally, a study published in 2020 found that diets higher in anti-inflammatory foods and low in pro-inflammatory foods were effective in reducing inflammation in the body. Prolonged inflammation in the body when there's no injury or infection present can damage healthy cells and organs, and lead to chronic pain, according to Harvard Health Publishing.

 Foods to eat to reduce chronic pain

When devising a diet to mitigate chronic pain, focus on foods that reduce inflammation and oxidative stress (when antioxidants and free radicals are imbalanced, leading to cell damage), and boost metabolic health.

Here are some foods to consider.

Healthy fats, such as salmon, extra virgin olive oil and walnuts

Studies show that foods rich in healthy fats may help reduce inflammation levels in the body. Moreover, many of these foods also contain other nutrients that are tied to reduced chronic pain. For example, a 2024 study found that walnuts contained multiple compounds associated with reduced pathways related to pain.

Studies on oily fish, such as salmon, have found associations between consumption and lower inflammation levels. Supplemental omega-3 fatty acids may help alleviate chronic pain and serve as a useful alternative for individuals who do not eat fish.

Finally, a study assessing polyphenol-rich olive extracts found that supplements successfully reduced pain and increased daily activities in adults with osteoarthritis. Other studies on extra virgin olive oil have found similar anti-inflammatory effects. One study found that olive oil had similar effects to anti-inflammatory medications known as NSAIDs.

Herbs and spices

Healthy seasonings — think turmeric, ginger, sage and rosemary — may provide powerful anti-inflammatory effects that could mitigate chronic pain through the release of bioactive compounds.

Whole grains, such as quinoa and steel-cut oats

Fiber-rich foods may help with pesky knee pain, according to a 2017 study. It found that individuals with more fiber in their diet had fewer symptoms associated with osteoarthritis. Fiber intake has also been associated with improvements in the microbiome, which in turn may positively impact chronic pain.

Fruits and vegetables, such as tomatoes, berries and leafy greens

Deeply hued plants contain powerful antioxidants that may play a role in reducing chronic pain. The concept of “eating the rainbow” has been associated in multiple studies with a positive impact on inflammation, stress response and insulin sensitivity. Additionally, plant-based diets have consistently shown to reduce risk factors associated with chronic pain.

Vitamin D-rich foods, such as milk and eggs

Studies show that individuals deficient in vitamin D are more at risk for chronic pain, and increasing vitamin D levels, either through food or supplements may help in relieving chronic pain. Studies have also shown that when individuals with vitamin D deficiency are given D supplements, they often need less medication.

Green tea

What you drink may also help reduce chronic pain. Green tea, which is rich in polyphenols, has been found to help reduce or control pain in adults with osteoarthritis and may help reduce overall inflammation in the body.

Foods to limit to fight chronic pain

What you limit in your diet may also play a role in reducing risk. Studies show that individuals with unhealthy diets are more likely to suffer from chronic pain. Other research has shown that the standard American diet, abundant in ultraprocessed foods, worsens chronic pain.

Added sugar

Excess sugar can increase inflammation and the risk of developing health conditions associated with chronic pain, such as obesity, depression and anxiety, research shows. Be especially cautious of foods where sugar is one of the first four items in the ingredients list.

Alcohol

A 2023 study found that alcohol intake could increase the risk of chronic pain. Studies hypothesize that increases in abuse of both alcohol and drugs may be linked to the rise in chronic pain cases nationwide, as well.

Refined grains

Refined grains are devoid of nutrient density, may negatively impact blood sugar levels and have been found in studies to possess pro-inflammatory factors.

Too much animal protein

Some studies show that diets high in animal proteins may worsen the imbalance of free radicals and antioxidants in the body and increase inflammation levels, leading to greater chronic pain risk.

People with food sensitivities may need to avoid even more foods

Dairy and gluten are generally healthy for most individuals, with studies indicating that both dairy products like yogurt and whole grains may play a role in reducing inflammation. However, for some people with food sensitivities or chronic conditions, like celiac disease, these foods may lead to inflammation and worsen chronic pain, research shows. In these cases, it may be helpful to cut out or eliminate dairy and gluten.

Although diet alone can't fix chronic pain for everyone, it may help improve it alongside other approaches.

This article was originally published on TODAY.com

2025-03-04T14:03:21Z