These foods help fight pain

Emerging research suggests that diet may play a role in the onset and relief of chronic pain through inflammation and oxidative stress pathways. A systematic review of 172 studies brought to light the following:

  1. Carbohydrates with low glycaemic index should be consumed every day in three portions
  2. Fruits and vegetables should be consumed in five portions every day
  3. Yogurt (125 ml) should be consumed each day
  4. red wine (125 ml) each day
  5. Extra virgin olive oil each day (amount not reported)
  6. Legumes four portions weekly
  7. Fresh fish four portions weekly
  8. White meat and eggs two portions weekly
  9. red and processed meats one portion weekly
  10. The study also noted that individuals may need to supplement with vitamin B12, vitamin D, Omega-3's, and dietary fiber to meet certain nutrient needs beyond diet alone.

Nutr Res Rev. 2018 Jun;31(1):131-151. doi: 10.1017/S0954422417000270. Epub 2018 Apr 22.

Pain Fighting Foods


  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Kale


  • Turmeric
  • Ginger
  • Green tea
  • Garlic


  • Wild salmon
  • Trout
  • Sardines
  • Mackerel


  • Kiwi
  • Cantaloupe
  • Pineapple
  • Tomatoes

Whole Diet for Pain

  • Mediterranean diet
  • Whole Food Plant-Based Diets (WFPB Diet)

Foods that cause inflammation and contribute to pain

  • Sugars (Better choices include honey, maple syrup, and coconut sugar- but still use sparingly.)
  • Refined grains (white rice, white bread, pasta)
  • Trans fats
  • Red meat like beef, lab, pork and just about any animal on four legs will increase inflammation.


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