How diet can impact pain

Exercise, mindfulness and medication can all help with chronic pain. But what you eat can also be an important and effective part of managing ongoing pain.

“Inflammation in the body can be more pronounced in people with chronic pain,” says Lecturer in Nutrition and Dietetics, and consultant at More Good Days, Dr Katherine Brain.

Many people living with chronic pain have low-grade inflammation in their body.

“This can be triggered by certain underlying health conditions,” says Katherine. “In turn, when the inflammation processes in our body aren’t in sync, this can lead to an increase in pain.”

Certain compounds and essential fats have specific effects on inflammation.

“Antioxidants are compounds that work like non-steroidal anti-inflammatories (ibuprofen),” explains Katherine. “They protect cells from oxidative stress, reducing their inflammatory responses. Omega-3 fatty acids can inhibit inflammatory reactions in the cells.”¹

Some foods can also increase inflammation.

“Excessive sugars or fats, often found in highly processed foods, can actually trigger inflammatory markers in the body.”²

“A plant-based Mediterranean diet that’s full of the colours of the rainbow is a great place to start with helping reduce inflammation,” says Katherine.

This includes:  

Fruit and Vegetables

“Any brightly coloured fruit and veg contains lots of antioxidants. These are great for reducing inflammation,” says Katherine.

Berries, spinach and kale are all rich with antioxidants. Blueberries also contain polyphenol compounds that affect inflammation pathways, helping to reduce inflammation.³

Fatty fish

“Omega-3 fatty acids are an excellent way to fight inflammation.”³

Find them in oily fish including salmon, tuna, herring, sardines, anchovies and mackerel.

Protein

While protein doesn’t have anti-inflammatory properties, it’s still an important part of managing pain.

“Many people with chronic pain may experience a decline in physical function, so they need to build up their strength,” says Katherine. “Protein is an essential part in doing this.”

It’s important to eat protein at the right time.

“It’s not enough to have a steak at the end of the day,” she says. “Small, frequent amounts throughout the day are best. Lean meats, chicken, tofu and legumes are great sources of protein. Eggs, unsalted nuts and peanut butter are easy sources too.”

Fibre

Fibre is essential for general health and to keep your gut microbiome healthy. It’s also really important for people with chronic pain.

“Taking lots of medication can cause constipation, and fibre is an important part of helping manage that. When you increase your fibre consumption, you also need to increase your water consumption. Research shows pain can be worse when you’re dehydrated.”⁴

Get fibre from fruit and vegetables, legumes, beans, nuts, seeds and wholegrains.

Processed foods and refined grains can all increase inflammation.⁵ That can include processed meat, white bread, white rice, white pasta, sugary drinks and desserts, and fatty fried foods.

While results can vary from person to person, research shows consistently following an anti-inflammatory dietary pattern, like the Mediterranean diet, can lead to measurable reductions in inflammatory markers within about 12 weeks.⁶

“It’s not a quick fix but it can work,” says Katherine.

As well as thinking about what to eat, it’s important for people with chronic pain to consider how they eat, says Katherine.

“Preparing and cooking food can be difficult when you’re in a lot of pain. The best meals are ones you’ll actually prepare and eat.”

Try these ideas to make things easier:

Use frozen or tinned fruit and vegetables

“Frozen or tinned fruit and vegetables have the same, if not more nutrients, than the fresh varieties, and are very easy to prepare.”

Buy ready chopped food

“Not having to prepare food can make things much easier and quicker and minimise time in the kitchen.”

Make small, consistent changes

“If overhauling your diet feels overwhelming, you can take it slowly. Try swapping white bread for brown, or cooking with olive oil instead of sunflower oil. All these things add up and can make a difference.”

No Money, No Time offers practical tips on eating well and a range of easy-to-follow recipes.