How Diet Affects Chronic Pain

You are probably familiar with the expression: “You are what you eat.” But how much of a role does nutrition play in chronic pain, and could a change in your eating plan reduce the level of pain you feel?

It is well known that a balanced diet provides essential vitamins, minerals, and macronutrients necessary for proper functioning. Your diet can also affect your energy levels, mood, and immune system. But it can even help manage chronic pain – which is physical pain that lasts for longer than three months.

“Your diet has the power to help reduce systemic inflammation—a key component of chronic pain—and also influence chronic conditions like diabetes, blood pressure, cardiovascular disease, [and] even autoimmune conditions,” says Ginger Hultin, MS, RDN, CSO, registered dietitian, owner of Ginger Hultin Nutrition, and author anti-inflammatory diet meal prep.

In fact, research has shown that a diet high in anti-inflammatory foods can improve overall well-being, reduce stress and pain, and increase sleep quality. If you’re curious about what specific foods and diets can reduce chronic pain and what you can do to manage your own pain, three registered dietitians share their best advice.

How Diet Affects Chronic Pain

Chronic pain affects one in five adults in the United States. Research has shown that individuals with chronic pain have elevated cytokines, which are small proteins that are critical for controlling the growth and activity of other immune system cells and blood cells. When these are elevated or high, your body has a stronger than normal immune response, which can lead to inflammation and pain.

What does all this have to do with your diet? Well, certain ingredients can increase or decrease pain, depending on whether they cause or prevent inflammation in the body, says Jordan Hill, MCD, RD, CSSD, the chief registered dietitian at Top Nutrition Coaching. Diets high in processed foods, sugar, trans fat, and excess omega-6 fatty acids, for example, are more likely to promote inflammation and worsen pain, Hill explains. Chronic pain can also be more severe if you are eating smoked and fried foods or eating foods that you are sensitive or allergic to.

On the other hand, staying well hydrated and eating foods with anti-inflammatory properties, such as turmeric and fatty fish rich in omega-3 fatty acids, can help reduce inflammation in the body, says Hill. And some studies have found that a vegetarian, vegan or Mediterranean diet can significantly reduce chronic pain symptoms.

“The foods we eat can also affect our perception of pain,” says Hill. “For example, certain foods may release endorphins, which are natural painkillers, while others may stimulate pain receptors or intensify pain related to nerves. Other examples of the link between diet and chronic pain include weight management, nutritional deficiencies, and food sensitivities or allergies. If we eat too much over time, we can gain weight, which puts stress on our joints,” she says.

Dietary Changes to Manage Chronic Pain

While avoiding foods associated with inflammation is best, making those changes can be difficult. That’s why Kristen Carli, MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness, recommends starting slow and seeking out anti-inflammatory foods you enjoy.

“My favorite is the delicious and versatile avocado,” says Carli. “Including a variety of antioxidant-rich foods in your diet can help protect your cells and promote overall health. A balanced and varied diet is the most effective way to benefit from the wide range of antioxidants found in different foods.”

You could also try an elimination diet. Although dietitians advise that it should not be an immediate “go to”, it can work for some people. Hultin says the process starts with evaluating your diet and making minimal changes. From there, a dietitian will monitor your body’s response and create a personalized elimination diet.

“[An elimination diet] Your registered dietitian requires a deep partnership and ongoing support,” says Hutlin, “but it can be quite effective in identifying problem foods by taking out some specific foods that we believe may be reason for a certain period of time. I would never recommend that someone do it on their own without a personalized plan and support from a qualified health care provider.”

You can also increase your nutrient intake with vitamins and supplements. Some well-known supplements that may help with chronic pain include vitamin C, vitamin D, curcumin, and melatonin. It is also possible that ginger, turmeric, ginseng, and omega 3s may also be helpful.

Make sure you talk to a health care provider before you start supplementing, though. You want to make sure it’s right for you and won’t interfere with any medications or supplements you’re already taking.

Lifestyle Modifications to Support Pain Management

While diet plays a key role in managing chronic pain, more and more research shows that it is also a disease of lifestyle. Exercise, sleep hygiene, and stress management have all been shown to help relieve pain.

For individuals with chronic pain from conditions such as osteoarthritis, fibromyalgia, or rheumatoid arthritis, specific exercises can improve joint function and reduce pain. Low-impact exercise such as walking, cycling, using an elliptical, or working out in a pool are great ways to improve joint flexibility and strength by promoting blood flow – and can help relieve pain and stiffness.

“It’s important to note that the type and intensity of exercise should be tailored to the individual and their specific chronic pain condition,” says Carli. “Before starting an exercise program—especially if you have chronic pain—it’s essential to consult with a health care provider, physical therapist, or pain specialist. They can help design an exercise plan that is safe and appropriate for your condition and can guide you on proper techniques and progression.”

You should also address sleep hygiene and keep stress levels low. Poor sleep can worsen pain perception as well as raise stress hormone levels. To combat this, maintain a proper sleep schedule, create a comfortable sleep environment, and practice good sleep hygiene. This can be complemented with dietary changes in managing chronic pain.

“There are also pain management specialists, support groups, acupuncturists, physical or occupational therapists, sleep specialists, and counselors or mental health providers who can help with the stress of living with chronic pain,” says Hultin. “It’s really best to take a team care approach to chronic pain.”