Diet Can Decrease or Increase Pain

Find out what foods reduce or raise the risk of pain and why.

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12/26/2024Updated: 12/30/2024

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Many people experience debilitating chronic pain. Medications that temporarily alleviate pain can have side effects and lead to serious consequences, including the need to take increasing doses for relief and the risk of dependency and overdose.

A study from the University of South Australia found a healthy diet was one way to reduce pain and improve function, especially in women.

This research suggests that a person with chronic pain may benefit from learning what foods to eat and avoid. Prior research also has discovered associations between diet and pain management, with nutritious anti-inflammatory foods being helpful and pro-inflammatory foods comprising the Western diet proving to be detrimental.

Foods Linked to Decreased Pain

The study linked a healthy diet to less pain and defined healthy as eating more of five food groups from the Australian Dietary Guidelines. These include:

Fruits
Vegetables
Grains
Dairy and alternatives
Lean meats and alternatives

“It’s common knowledge that eating well is good for your health and wellbeing. But knowing that simple changes to your diet could offset chronic pain, could be lifechanging,” researcher Sue Ward said in a statement. “And while personalised pain management strategies should be adopted, a healthy diet is an accessible, affordable, and effective way to manage and even reduce pain.”

The foods comprising the healthy diet set forth by the Australian Dietary Guidelines are similar to the Mediterranean diet, which other research has linked with decreased pain. The Mediterranean diet is rich in nutrient-dense plant foods—such as fruits, vegetables, and whole grains—and includes fatty fish, dairy, and some poultry.

A study published in Pain and Therapy compared the effects of the Mediterranean diet with those of a standard balanced diet in people with the chronic pain condition of fibromyalgia. At the end of eight weeks, the group on the Mediterranean diet experienced decreased symptoms.

Additionally, research associates the Mediterranean diet with protection from two painful conditions: osteoarthritis and rheumatoid arthritis.

A small review of three studies suggested that adherence to the Mediterranean diet is associated with reduced prevalence of osteoarthritis.

A case-control study published in Nutrition & Metabolism indicated that a diet similar to the Mediterranean diet was linked to a decreased risk of rheumatoid arthritis. (A case-control study is an observational study that explores factors associated with a condition.)

Foods Linked to Increased Pain

The Australian study also found that an unhealthy or poorer-quality diet was linked to increased pain. It described an unhealthy eating plan as low in fruits and vegetables but high in calories, added sugar, saturated fat, and salt.

Earlier research supports this finding, although researchers define an unhealthy diet in slightly different ways. A study published in Pain Management reported that people who followed a “Southern diet” were more likely to experience rheumatoid arthritis pain. The study described the Southern diet as having more processed meats, sweetened beverages, and fried foods.

The Western diet has also been associated with a painful health condition. The aforementioned case-control study observed that higher adherence to such a diet, defined by a higher intake of refined grains, red meat, processed meat, and fast foods, was linked to an increased risk of rheumatoid arthritis.

Why Food Affects Pain

The Australian researchers suggested that factors underlying the effects of food on pain involve oxidative stress, triggering of the immune system, and inflammation. The microbiome also plays a role, and all these factors are interconnected.

Oxidative Stress and Inflammation

While healthy foods neutralize oxidative stress and reduce inflammation, unhealthy ones increase both.

A co-author of the Australian study, Allison Hill, explained these factors in an email to The Epoch Times. Free radicals with oxygen, called reactive oxygen species (ROS), are produced by normal metabolic and cellular processes, Hill wrote. While the body usually manages them with antioxidants, oxidative stress occurs when there is an imbalance between ROS and the body’s antioxidant systems.

According to Hill, nutrient-rich whole foods provide antioxidants and anti-inflammatory properties that protect cells against oxidative damage and boost immune cell function.

“These combined effects help reduce oxidative stress and chronic inflammation, which have been linked to tissue damage, nervous system excitability, and persistent pain,” Hill stated.

Gut Microbiome

Hill added that healthy food enhances the composition of the gut microbiome, which can also help reduce the likelihood of pain.

Dr. Hooman Melamed, a board-certified orthopedic surgeon at The Spine Pro, told The Epoch Times in an email that “many healthy foods support a healthy gut microbiome, which regulates inflammation. For example, fibrous vegetables and fermented foods improve gut health, reducing the risk of conditions like leaky gut syndrome, which can amplify pain.”

Alarm System

Dr. Angelo Falcone of Dignity Integrative Health & Wellness told The Epoch Times about the connection between inflammation and the immune alarm system.

“Think of inflammation as your body’s alarm system,” he wrote. “When you consistently eat inflammatory foods, such as those in the typical Western diet, it’s like keeping that alarm constantly running, which can lead to chronic pain and other health issues.”

Falcone stated that on the other hand, a diet rich in whole foods, particularly fruits and vegetables, contains natural compounds called phytonutrients that help reduce inflammation. It is similar to turning down the volume on that alarm system.

Other Factors

Melamed said that food affects blood sugar levels, which also influences pain. He tells his clients to eat foods such as nuts, seeds, and healthy oils that stabilize blood sugar levels, preventing the spikes that can trigger inflammation and associated pain.

“Lastly, nutrient-dense foods provide the vitamins and minerals needed for tissue repair, which is crucial for healing after injuries or [for] managing chronic conditions. There is a direct link between healthy eating and pain,” Melamed wrote.

Falcone stated that the Australian study linking healthy food to less pain reinforces what he and other integrative medicine physicians have long advocated: Food is medicine.

“Making healthier dietary choices isn’t just about managing weight—it’s about creating an internal environment that promotes healing and reduces pain.”