How to eat your way out of chronic pain: Diet guide

Chronic pain can be a persistent challenge, but a strategic approach to your diet may offer relief. Focusing on nutrition can contribute significantly to managing discomfort and promoting overall wellbeing [1].

A study published in Frontiers in Nutrition suggests a strong connection between diet and chronic pain. Certain foods can either exacerbate or alleviate inflammation, a key factor in many chronic pain conditions. Adopting an anti-inflammatory diet is a proactive step toward managing pain more effectively.

Embrace an anti-inflammatory diet

  • Prioritize whole foods: Base your diet on whole, unprocessed foods like fruits, vegetables, lean proteins and whole grains. These foods contain essential nutrients that support overall health and can help combat inflammation [2].
  • Omega-3 fatty acids: Incorporate sources of omega-3 fatty acids into your diet, such as fatty fish (salmon, mackerel), flaxseeds and walnuts [3]. These healthy fats have anti-inflammatory properties.
  • Spices and herbs: Turmeric, ginger and garlic are known for their anti-inflammatory effects [4]. Including these in your meals can contribute to reducing inflammation.
  • Colorful plate: Consume various colorful fruits and vegetables to benefit from multiple antioxidants [5]. These compounds combat oxidative stress, a contributor to inflammation.

Foods to limit or avoid

  • Processed foods: Highly processed foods often contain additives and trans fats that can promote inflammation. Minimize the intake of packaged snacks and fast food.
  • Sugar: Excessive sugar consumption is linked to inflammation. Reduce your intake of sugary beverages, sweets and processed snacks.
  • Refined carbohydrates: Choose whole grains over refined carbohydrates. Whole grains provide more nutrients and lower glycemic index, helping stabilize blood sugar levels.

Hydration matters

Proper hydration is crucial for overall health and can also impact chronic pain. Water helps maintain bodily functions and supports joint health [6].

Individualized approaches

It’s essential to recognize that dietary needs can vary among individuals. Experiment with your diet to identify foods that contribute to or alleviate your pain symptoms. Keeping a food diary can help pinpoint potential triggers.

Consultation with a professional

For personalized guidance, consult with a healthcare professional or a registered dietitian. They can provide tailored advice based on your health status, dietary preferences and chronic pain conditions.

While dietary changes may not serve as a standalone solution, they can play a pivotal role in managing chronic pain. By adopting an anti-inflammatory approach and customizing your diet to suit your needs, you empower yourself with a valuable tool for enhancing overall wellbeing and potentially reducing the impact of chronic pain on your daily life.


The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.