Recent systematic reviews suggest that diet plays a crucial role in pain management. “A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that your diet can contribute to increased systemic inflammation,” says Dr. Fred Tabung, a visiting researcher with the Department of Nutrition at Harvard’s T.H. Chan School of Public Health. “But your diet is also one of the best ways to reduce it.”
You can optimize your diet by incorporating vegetables, fruits, whole grains, beans, nuts, seeds, avocado and olive oil. These foods—common to the Mediterranean Diet—contain long-chain and monounsaturated fats, antioxidants and fiber, which ward off inflammation and support musculoskeletal well-being.
Inflammation is both good and bad. When you are injured or get infected, your body signals the immune system to send white blood cells to the affected areas to repair or fight the infection. When the injury heals or the infection resolves, inflammation typically subsides as well.
However, sometimes your immune system becomes activated and remains so even after the crisis has passed. Over time, this can damage healthy cells and organs, causing persistent muscle, tissue or joint pain. Substantial scientific evidence suggests that plant antioxidants have an anti-inflammatory effect, helping to soothe and prevent painful flare-ups. Different food groups (e.g., whole fruits—especially berries—dark green leafy vegetables, nuts, legumes and whole grains) provide unique antioxidants.
Your gut is home to trillions of microscopic organisms that live on the fiber in your diet and produce chemicals that play numerous roles in your overall health. Substantial evidence suggests that these colonies of organisms play a crucial role in lessening chronic pain. When the gut microbiome is not balanced, you could be more prone to various chronic pain conditions, including inflammatory bowel disease, irritable bowel syndrome, fibromyalgia and neuropathic pain. To ward off pain, consume nutrients that support a balanced gut microbiome: soluble fiber, prebiotics, polyphenols, antioxidants and probiotics. Make plants the focus of your diet, and you will get all those nutrients. For probiotics, incorporate a serving of fermented food into your daily diet.
Herbs and spices provide more than 2,000 unique antioxidants. For example, curcumin in turmeric has been shown to have anti-inflammatory properties. One-quarter teaspoon daily of turmeric can help manage chronic pain. And cinnamon contains cinnamaldehyde and cinnamic acid, which have been associated with reducing joint pain and inflammation.
Studies suggest that patients with arthritis or multiple sclerosis may reduce pain by increasing their intake of Omega-3-rich foods, such as salmon, rainbow trout, chia seeds, walnuts and ground flax seeds. Omega-3 fatty acids help cushion the gaps in the joints and are also good for your heart and brain.
In some studies, patients with neuropathic pain experienced relief by eating foods rich in soy isoflavones (e.g., tofu, tempeh, soy milk and edamame). Those foods are also good sources of tryptophan, an amino acid the body uses to produce serotonin, a neurotransmitter involved in various functions, including pain perception. Cultured dairy products (e.g., yogurt, kefir and parmesan cheese), chocolate, pumpkin seeds and oats are also good sources of tryptophan.
At every main meal, you should aim for half of your plate to be covered in vegetables and try to include vegetables as a snack. When you are considering antioxidant-rich vegetables, don’t overlook frozen vegetables as an easy way to incorporate more into your diet. Often less expensive, they save time, are easy and quick to use and don’t spoil. Frozen fruits and vegetables are healthy as they don’t lose nutritional quality in processing or storage. You may also incorporate reduced-salt canned vegetables (e.g., tomatoes, corn and lentils) into stews and pasta dishes.
Available for free online, the Guide To Nutrition For Chronic Pain: What You Eat Can Make A Difference (Healing Works Foundation) is the best guide I’ve found. View it online at healingworksfoundation.org/wp-content/uploads/2019/06/Nutrition-Chronic-Pain_White_Paper-FINAL-web-1.pdf.
Always talk to your doctor if you are suffering from any type of pain that doesn’t go away. It’s also important to remember that, although good nutrition may help reduce pain, it should never replace other treatments prescribed by a healthcare professional. Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Though mostly retired, she is passionate about sharing her knowledge of nutrition with others. Always consult your medical provider before making lifestyle changes.
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