11 Foods to Avoid with Chronic Pain
Living with chronic pain isn’t easy, and trying to find relief can feel like a never-ending struggle. While medications and physical therapy are often part of the solution, did you know your diet can have an impact on managing pain, too? The foods you eat (and avoid) can make a huge difference.
Our East Tennessee pain specialists explain why diet matters, which foods could be making your pain worse, and what to eat instead to help you feel better.
Why Does Diet Matter?
Diet isn’t just about staying at a healthy weight — it also plays a role in managing your overall health, including chronic pain. Many chronic conditions are linked to inflammation, which can make your pain worse. Some foods can increase inflammation and unknowingly intensify your discomfort.
The link between diet and inflammation is complex. Simply put, certain foods may trigger inflammation, while others can reduce it. By knowing which foods affect your body, you can make choices that may help lower your pain.
What Foods Should I Avoid if I Live With Chronic Pain?
- Fried Foods
- Refined Carbohydrates
- Processed Foods
- Sugary Foods and Beverages
- Dairy Products
- Nightshade Vegetables
- Caffeine
- Alcohol
- Red Meats
- High Sodium Foods
- Foods Rich in Omega-6 Fatty Acids
Fried foods, like french fries, fried chicken, and doughnuts, are high in unhealthy fats that worsen inflammation and, ultimately, pain levels. Instead, try baking or grilling your food for flavor without the added discomfort.
Foods made with refined flour, such as white bread, pastries, and a lot of cereals, can spike your blood sugar and lead to irritation. Choose whole grains like brown rice, quinoa, or whole wheat bread for more nutrients and fiber.
Highly processed items like snack cakes, chips, and ready-to-eat meals often contain additives and preservatives that can trigger inflammation. Opt for whole, unprocessed foods such as fruits, vegetables, and lean proteins.
Eating too much sugar (sugary drinks, candies, desserts, etc.) can cause weight gain, which may worsen chronic pain. Some studies suggest that artificial sweeteners might also disrupt gut health and contribute to inflammation. Instead, try satisfying your sweet tooth with fruit or using natural sweeteners like honey or maple syrup in moderation.
Dairy can also trigger inflammation in some people, especially those with lactose intolerance. Consider plant-based alternatives like almond or soy milk for similar nutritional benefits without the discomfort.
Some people experience pain and inflammation from nightshade vegetables like tomatoes, eggplants, and peppers. Monitor your body’s response and consider eliminating them if they seem to set off pain.
Caffeine may contribute to dehydration and disrupt your sleep, both of which can worsen chronic pain. Try to limit your caffeine intake and stay hydrated throughout the day.
Alcohol can interfere with pain medications and lead to dehydration. That’s why it’s important to drink in moderation and be mindful of how alcohol affects your body.
Red meat, mainly processed types like bacon and sausages, is high in saturated fat, which contributes to inflammation. Lean proteins like chicken, turkey, or fish are healthier alternatives that provide nutrients without the same effects.
Foods high in sodium, such as processed snacks and canned soups, can also cause dehydration and increase swelling in the body. Instead, try to choose fresh, whole foods and flavor your meals with herbs and spices instead of salt.
Excess omega-6 fatty acids, often found in corn and sunflower oils, can lead to discomfort. Balance your diet with omega-3 fatty acids from sources like fish, flaxseeds, and walnuts to help reduce inflammation.
What Can Help Reduce Pain and Inflammation?
- Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their anti-inflammatory properties and ability to ease joint pain and stiffness.
- Berries: Blueberries, strawberries, and raspberries are full of antioxidants that fight inflammation and support immune health. They’re a nutritious snack that you can add to smoothies, yogurt, or oatmeal for extra flavor and benefits.
- Leafy Greens: Spinach, kale, and collard greens are loaded with vitamins, minerals, antioxidants, and extra fiber that aid digestion and promote gut health.
- Nuts and Seeds: Walnuts, almonds, and chia seeds are also rich in healthy fats, protein, and antioxidants that help reduce inflammation and support heart health.
- Olive Oil: Extra virgin olive oil is another ingredient that’s chock-full of antioxidants and healthy fats. Plus, it’s versatile enough that you can use it for cooking, as a salad dressing, or drizzle over vegetables.
- Turmeric: Turmeric contains curcumin, which has potent anti-inflammatory properties. Adding turmeric to your meals also offers other health benefits, from improved joint health to better digestion.
- Garlic: Garlic can boost your immune system while supporting heart health, digestion, and overall wellness.
- Green Tea: Another ingredient packed with antioxidants, swapping your usual drink for a cup of green tea can boost your metabolism and help you stay refreshed throughout the day.
- Cherries: Tart cherries are a natural way to support joint health, reduce inflammation, and ease pain.
- Beans: All types of beans are good sources of fiber and protein, which can stabilize blood sugar levels and improve digestion.
- Mushrooms: Shiitake and maitake mushrooms have anti-inflammatory properties and can be easily incorporated into soups, salads, and stir-fries.
- Avocado: Avocados are full of healthy fats and nutrients that fight inflammation.
Contact Our East Tennessee Pain Specialists!
At Grace Point Pain Management, we understand how frustrating chronic pain can be, and we’re here to help. Whether it’s medical treatments, lifestyle changes, or physical therapy referrals, our team will support you on your path to feeling better.
Ready to take the next step on the road to relief? Call 865-503-6865 today to schedule an appointment!