Chronic pain affects millions of people worldwide and living with it can be exhausting. It’s not just about physical discomfort—it’s also about fatigue, frustration, and the impact it has on your daily life.
There are different pain relief approaches used to treat chronic pain, such as medication, physiotherapy, and lifestyle changes. But one thing that often gets overlooked is your diet. What you eat makes a big difference in how you feel.
Let’s explore 8 foods that can help with chronic pain along with some foods you should avoid that may worsen your pain.
How Can Food Help Relieve Chronic Pain
One of the most common underlying causes of chronic pain is chronic inflammation. For example, arthritis pain is caused by inflammation of the joints. By reducing inflammation, pain can also be reduced.
The good news is there are many natural foods that can help reduce inflammation in your body. These foods can be helpful in relieving your chronic pain.
Foods that Can Help with Chronic Pain
1. Fatty Fish
Fatty fish like salmon, mackerels, and sardines are packed with omega-3 fatty acids, which are healthy fats that can calm inflammation. As inflammation often worsens painful conditions like arthritis or back pain, eating fatty fish regularly can be a real help.
Not only fatty fish may reduce joint tenderness if you have rheumatoid arthritis, it’s also good for your heart health.
To enjoy the health benefits of oily fish, try eating at least one portion a week.
However, avoid tilapia and catfish, they have high levels of omega-6 fatty acids that may promote inflammation.
2. Berries
Blueberries, strawberries, raspberries, and blackberries are all loaded with antioxidants. These colourful berries not only taste good, they also help repair cells and reduce inflammation.
Berries contain antioxidants known as anthocyanins, which are linked to reduce joint pain and stiffness.
You can add a handful of fresh berries in your morning cereal or toss them in your smoothies.
3. Extra Virgin Olive Oil
Extra virgin olive oil contains a compound called oleocanthal which has natural anti-inflammatory effects.
Olive oil isn’t just a healthy addition to your diet, it can also help reduce joint pain, when applied topically.
It also contains a protein called lubricin, which helps protect cartilage from breaking down.
You can drizzle some olive oil on your salads, vegetables, or even use it as your main cooking oil. In fact, it’s a healthier alternative to use in place of butter or other cooking oils.
Just a heads up: When cooking with olive oil it’s best to keep the heat below 210°C (410°F), to preserve its benefits.
4. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are packed with nutrients like magnesium, vitamin K, along with fiber and antioxidants. Eating dark leafy vegetables can help reduce inflammation naturally.
You can easily add these greens into your soups, omelettes, or as a side with your dinner.
5. Whole Grains
Whole grains like oats, brown rice, and whole wheat bread are much healthier choices than refined grains. They are rich in fibre, which not only helps reduce inflammatory markers in your blood but also supports digestion. A diet rich in fiber also keeps your bowel movements regular and reduces the risk of constipation.
Try to add whole grains in your diet. If you eat bread or pasta, opt for the whole grain options. You can also enjoy a bowl of oatmeal in the morning topped with berries and a drizzle of honey.
6. Nuts and Seeds
Nuts like walnuts and almonds, and seeds such as chia and pumpkin seeds are small but mighty when it comes to nutrition. They provide fiber, healthy fats, and plant-based proteins, all of which help in reducing inflammation and support overall health.
You can add nuts and seeds in your diet as snacks. A small handful a day is enough to get their health benefits without overdoing calories.
7. Turmeric
Turmeric is also known as “golden spice” and has been used in traditional medicine for centuries. Its active compound is called curcumin, which is well-known for its anti-inflammatory effects. It has shown to relieve pain as well as calm the digestive system.
You can add turmeric in curries, soaps, or even in warm milk to enjoy a comforting drink. To get the most out of it, combine it with black pepper, which helps your body absorb curcumin more effectively.
8. Ginger
Much like turmeric, ginger is another natural anti-inflammatory. It has long been used as a natural remedy for many digestive issues like nausea and indigestion.
Ginger has also been shown to reduce muscle pain after physical activity.
Some studies suggest that ginger may also help reduce menstrual cramps.
Ginger isn’t just soothing, it also gives a flavourful boost to your meals. You can add freshly grated or sliced ginger in your meals or brew it into a soothing tea.
Along with adding anti-inflammatory foods in your diet, here are some chronic pain management techniques that you can try.
Foods to Limit
Just like there are foods that can reduce inflammation and ease pain, there are some foods that can worsen it.
- Refined carbohydrates like white bread
- Sugary foods such as pastries, cookies, and brownies
- Sugary drinks like sodas, fruit juices, and energy drinks
- Fried foods like french fries
- Red meat such as beef
- Processed meat like sausage and hot dogs
- Unhealthy oils and fats like margarine, shortening, lard
- Nightshade vegetables like potatoes, tomatoes, and eggplant
Final Thoughts
Diet alone can’t always take away chronic pain, but it can certainly play a big role in how you feel each day.
Adding anti-inflammatory nutrient-rich foods in your diet can help reduce inflammation and pain caused by it. On top of that, they can also help improve your mood, energy levels, and overall health.
If you’re living with chronic pain, it’s best to talk to your doctor or a dietitian so they can give you advice based on your personal needs.
