If you live with chronic pain, your food choices matter more than you think. Certain foods can help calm your immune system and nervous system, while others may worsen inflammation and increase pain. This blog explores how diet can influence chronic pain, with practical tips to help you start today.
Components of an anti-inflammatory diet
What Is an Anti-Inflammatory Diet?
An anti-inflammatory diet focuses on fresh, unprocessed foods rich in fibre, antioxidants, and healthy fats. Think of it as a lifestyle approach, not a restrictive plan. Common versions include the Mediterranean and DASH diets, which are known to reduce inflammation and improve health outcomes.
How It Helps with Chronic Pain
Chronic pain is often linked to persistent, low-grade inflammation. This can heighten nerve sensitivity and lead to a state known as central sensitisation, where the nervous system becomes hyper-responsive. By reducing inflammation, the right foods may help recalibrate your pain system, making symptoms more manageable.
Top Foods That Help Reduce Inflammation
The right foods help your body fight inflammation and support healing. These foods are high in fibre, healthy fats, and antioxidants.
These foods fight inflammation at a cellular level and support your body’s ability to heal. They’re affordable, accessible, and backed by evidence.
Key Nutrients That Support Your Nervous System
Omega-3 fatty acids (found in salmon, sardines, flaxseeds) reduce pro-inflammatory cytokines.
Magnesium (in leafy greens, seeds, legumes) helps regulate nerve and muscle function.
Fibre (from oats, lentils, fruit, and veg) nourishes your gut microbiome, which plays a major role in inflammation control.
Antioxidants (from berries, olive oil, turmeric) protect nerves from oxidative stress and support immune balance.
Together, these nutrients may also influence brain inflammation, mood, and fatigue; symptoms often experienced in chronic pain conditions like fibromyalgia.
Need help with food and pain? We can help
What to Avoid: Foods That May Worsen Pain
Some foods actively promote inflammation. They can trigger or amplify pain, especially when consumed frequently or in large quantities. Avoid:
Ultra-processed foods (e.g. chips, sweetened cereals, fast food)
Refined sugars (found in soft drinks, pastries)
Trans fats (in fried foods and margarine)
Alcohol, in particular, disrupts the gut barrier, increases cytokine activity, and reduces restorative sleep; all of which can worsen pain. It also impairs the body’s ability to regulate neurotransmitters that calm the nervous system.
Sample Anti-Inflammatory Day on a Plate
This is what a typical day of anti-inflammatory eating might look like. It’s balanced, simple, and affordable with the right planning.
Breakfast: Rolled oats with blueberries, chia seeds, and almond milk
Lunch: Grilled salmon with quinoa, spinach, and olive oil dressing
Dinner: Chickpea and sweet potato curry with brown rice and turmeric
Snack: Handful of almonds and a green apple
Drinks: Water, herbal tea e.g. peppermint tea, or unsweetened drinks
Pro tip: frozen veggies, canned beans, and herbs like turmeric and ginger offer powerful benefits without the high price tag.
Is It Worth Seeing a Dietitian?
Yes - especially if you have multiple health conditions or take medication. A dietitian can help you:
Personalise your plan to match your health and lifestyle
Support weight loss or gain where appropriate
Optimise your gut health
Navigate grocery shopping and food labels
Work around food intolerances or medication interactions
In Australia, dietitian services may carry rebates under Medicare or private health insurance.
Frequently Asked Questions
Q1. Can food really help with chronic pain?
Yes. While diet won’t cure pain, it can lower inflammation and reduce flare-ups. Patients often report better sleep, improved mood, and increased energy when eating well. Emerging research also shows that certain dietary patterns may help reduce pain sensitivity by calming overactive nerves and supporting gut health; both key players in chronic pain.
Q2. How long does it take to feel better?
You may start noticing small changes in 2–4 weeks. Gut health, energy, and morning stiffness often improve first. For long-term results, stay consistent for 2–3 months. Everyone is different, but the more regularly you follow the diet, the more likely you are to see sustained improvements in pain levels and overall wellbeing.
Q3. Do I need to cut out gluten or dairy?
Not always. Unless you have a known intolerance, there’s no need to cut them out. It’s better to focus on adding good foods in than cutting everything out. In fact, unnecessary restriction can lead to nutritional gaps and make the diet harder to maintain long term.
Q4. Is this diet safe with medication?
Yes, in most cases. Whole foods support health and don’t interfere with most pain medications. But speak with your doctor or dietitian if you take blood thinners or have gut conditions. Some foods, like leafy greens or turmeric, may interact with certain medications, so tailored advice is best.
Q5. Is it expensive to eat this way?
It doesn’t have to be. Frozen veggies, canned beans, and bulk grains are cheap and effective. The key is meal planning and learning simple swaps. Many anti-inflammatory staples like oats, lentils, and olive oil are cost-effective and go a long way in bulk.
Hear it from the Experts
For more on this topic, watch our conversation with Dr Nick Christelis and dietitian Sherie Alexander about how the anti-inflammatory diet supports long-term pain relief.
References
1. Found that fibromyalgia patients who followed a Mediterranean diet had less pain and better quality of life.
Casini I, Ladisa V, Clemente L, et al/ Personalized Mediterranean Diet Improves Pain and Quality of Life in Patients with Fibromyalgia. Pain Ther. 2024 Jun;13(3):609-620. doi: 10.1007/s40122-024-00598-2. Epub 2024 Apr 29. PMID: 38683449; PMCID: PMC11111631.
https://pubmed.ncbi.nlm.nih.gov/38683449/
2. Reviewed how diet affects pain through inflammation, showing that food changes can reduce chronic pain symptoms.
Sala-Climent M, López de Coca T, et al. The effect of an anti-inflammatory diet on chronic pain: a pilot study. Front Nutr. 2023 Jul 13;10:1205526. doi: 10.3389/fnut.2023.1205526. PMID: 37521415; PMCID: PMC10381948.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10381948/
3. Showed that people with knee arthritis had faster progression if they ate more pro-inflammatory foods.
Veronese N, Shivappa N, Stubbs B, et al The relationship between the dietary inflammatory index and prevalence of radiographic symptomatic osteoarthritis: data from the Osteoarthritis Initiative. Eur J Nutr. 2019 Feb;58(1):253-260. doi: 10.1007/s00394-017-1589-6. Epub 2017 Dec 5. PMID: 29209774; PMCID: PMC5915290.
https://pubmed.ncbi.nlm.nih.gov/29209774/
4. A vegan diet reduced pain and improved function in people with rheumatoid arthritis.
McDougall J, Bruce B, Spiller G, et al. Effects of a very low-fat, vegan diet in subjects with rheumatoid arthritis. J Altern Complement Med. 2002 Feb;8(1):71-5. doi: 10.1089/107555302753507195. PMID: 11890437.
https://pubmed.ncbi.nlm.nih.gov/11890437/
5. This review supports the role of an anti-inflammatory diet in managing inflammatory pain conditions like rheumatoid arthritis.
Schönenberger KA, Schüpfer AC, Gloy VL, et al. Effect of Anti-Inflammatory Diets on Pain in Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Nutrients. 2021 Nov 24;13(12):4221. doi: 10.3390/nu13124221. PMID: 34959772; PMCID: PMC8706441.
