6 Foods That Fight Pain

Senior Woman Eating Healthy Salad

"Ooh, my aching . . . " When gripped by chronic pain, reach beyond the medicine chest -- for the right foods at the grocery store. What you eat can directly and indirectly help reduce pain in three ways: by controlling inflammation, which contributes to the nagging pain associated with some chronic diseases like arthritis; by reducing the damage caused by oxidative stress, which occurs when the body is exposed to more cell damage than it can handle; and by helping to regulate your body's immune response, which helps manage inflammation more effectively.

"We get in the habit of taking Advil or Aleve to treat pain symptoms, without getting at the underlying cause of pain. Over time these medications, because of their side effects, can do more harm than good," says integrative nutritionist Beth Reardon, director of nutrition at Duke Integrative Medicine, part of the Duke University Health System. "Changing your diet, on the other hand, protects your cells from damage and reduces the number of inflammatory compounds the body produces." Bonus: An anti-inflammatory diet is an effective path to weight loss, which reduces pain that's caused by extra stress on joints. New research in the journal Cancer Research links losing just 5 percent of body weight to significant reductions in biochemical markers for inflammation.

These six food categories -- and six standout examples -- can result in meaningful changes for your pain level:

Eat this: Eat less animal sources of protein (except fish)

Try: Canned salmon. The fish highest in inflammation-busting omega-3 fatty acids, salmon, is available in cans year-round. "And it's the most affordable source of wild salmon," Reardon says. Wild-caught is healthier than farm-raised salmon, which may contain toxic chemicals and antibiotics, depending on their feed and the conditions they're raised in.

Other examples: Cold-water fish that supply omega-3 fatty acids include black cod, tuna, sardines, halibut, mackerel, herring, and anchovies. And for protein don't overlook legumes and dried beans, such as lentils, soybeans, and black beans, and ancient grains including quinoa, millet, and spelt. Plant sources of omega-3s include pumpkin seeds, walnuts, and flaxseed.

Why: Replacing most beef, pork, poultry, and dairy proteins with proteins from fish increases your consumption of DHA and EPA, so-called "long chain" omega-3 fatty acids, which have been linked to improvement in symptoms of both osteoarthritis and rheumatoid arthritis. Plant sources provide also-essential "short-chain" omega-3 fatty acids.

Eat this: Anti-inflammatory herbs and spices

Try: Turmeric. Turmeric contains a powerful anti-inflammatory compound known as curcumin. (In fact, turmeric is sometimes simply called curcumin.) This deep yellow-gold spice has a smoky, peppery flavor and is used in curries and mustard. "It's such a powerful anti-inflammatory, it's one of the spices I recommend eating every day," says Reardon, who adds it to almond milk with cinnamon and a touch of honey.

Other examples: Garlic, ginger, cinnamon, tart cherry, curry, rosemary. (Dried tart cherries, while not technically a spice or herb, are another antioxidant-superstar way to "spice up" other foods.)

Why: Several studies have shown an anti-inflammatory effect of turmeric on patients with rheumatoid arthritis. These spices and herbs help inhibit the formation of inflammatory prostaglandins and COX inhibitors (the same enzyme-inhibiting substances in medications such as Vioxx or Celebrex).

Eat this: Healthy fats

Try: Coconut oil. Available in specialty groceries (such as Trader Joe's and Whole Foods), coconut oil provides good fuel for the cells that line the gut, which is fundamental to proper immune system functioning, Reardon says. You can use coconut oil in cooking and baking where a light, slightly sweet flavor is desired, or to pop popcorn (another plant food high in antioxidants).

Other examples: Olive oil, grape-seed oil, avocados, ground flax, nut butters (especially almond, almond-flaxseed, cashew, or sunflower seed, which are less inflammatory than peanut butter), omega-3-fortified eggs.

Why: You'll be displacing unhealthy, omega-6 saturated fats (found in highly processed foods), which far outnumber good-for-you omega-3 fats in most American diets -- a backwards ratio that fans inflammation. Healthy fat sources fuel both proinflammatory hormones, which fight stresses to cells, and anti-inflammatory hormones, which regulate the healing process after a threat (injury or infection) is gone.

Eat this: A wide variety of plants

Try: Kale. It's fibrous, low in calories, rich in dozens of beneficial flavonoids, and is one of the most nutrient-dense greens. Chop it into vegetable- or bean-based soup, blend it in a smoothie, or add it to salad or pasta dishes. To bake kale chips, tear leaves into bite-sized pieces, sprinkle or spray on olive oil (one tablespoon per cookie sheet), and add some sea salt. "It's a pretty awesome vegetable," Reardon says.

Other examples: Whole grains, beans, lentils, and all dark green, red, orange, yellow, blue, and purple fruits and vegetables -- the whole rainbow. Rule of thumb: The more intense the color, the more antioxidants are packed inside. But even whites (cauliflower, garlic, onion) and blacks (black beans) provide plenty of benefits.

Why: A plant-based diet emphasizing whole (unprocessed) foods "is like a force field, or sunglasses, protecting your lipid membranes and DNA from oxidative damage," says Reardon. Ideally, amp up the plant foods at the same time you eliminate refined and processed foods (such as white flour, sugar, and packaged goods like cakes, cookies, chips), which can raise blood glucose, increasing insulin production and, in turn, inflammation.

Variety is the key word, because the cumulative effect of many different nutrients is what creates the beneficial synergy. As Reardon says, "It really does take a village."

Eat this: Probiotics

Try: Greek yogurt. This thick type of yogurt packs more than twice the protein of regular yogurt, and it contains probiotics -- live microorganisms that help supplement the healthy bacteria already in your digestive tract. It's also a good source of vitamin D.

Other examples: Probiotics are also found in any yogurt containing live cultures (check the label for Lactobacillus acidophilus and L. bifidus, two common types) and in any fermented food -- such as kimchee, sauerkraut, and kefir.

Why: Probiotics help your gut preserve a healthy balance of good bacteria, which are often under siege from factors ranging from poor nutrition and stress to smoking and pollution. "A healthy population of bacteria needs a plant-based diet to survive -- it's its own biosystem that needs to be cultivated," Reardon says. This dairy food is another way to supplement that healthy ecosystem. It's especially beneficial after finishing a course of antibiotics, she says, which can disrupt the balance of healthy bacteria.

Drink this: Lots of water

Try: Green tea powder. Also called matcha, powdered green tea -- basically the tea leaves, finely ground -- provide the same powerful antioxidants that green tea beverages do, but in a more concentrated and versatile form. In steeped tea, the liquid contains the water-soluble antioxidants from the tea leaves, but in tea made from green tea powder, you're literally consuming the whole leaf. Stir it into water (hot or cold) for tea, or add to smoothies or lattes. It can even be added to baked goods or soups.

Other examples: Water, green tea. Black tea and coffee also contain anti-inflammatory properties, but in lesser amounts. However, their caffeine can help treat headache pain.

Why: The vital organs and blood supply are composed of as much as 90 percent water. "Water is needed by the liver to help detoxify chemicals and the other compounds we come in contact with," Reardon says. Water helps all the body's processes work, right down at the cellular level.


8 months ago, said...

Food are great source of vitamins and minerals. If you take proper food on scheduled time you reduce chances of getting ill or any body pain. You should also do some exercise, it will help you a lot. California Urgent Care shares a page for pain management. Visit at this link for more information http://www.cafmuc.com/pain-management


almost 2 years ago, said...

Thanks. It was a good article.


over 2 years ago, said...

Thanks everyone for your comments. One note for those asking medical or health related questions: Please contact your doctor(s) to learn more about the symptoms you described. This article is for informational purposes only, and not a substitute for medical care offline. If you have questions about other editorial content on Caring.com, you can reach our team via the "Contact Caring.com" link at the bottom of pages. The comments section on articles isn't a Q&A forum, and not the fastest way to reach our team. Hope this helps!


over 2 years ago, said...

Will we ever get a response from Paula to our comments?


over 2 years ago, said...

Paula, do you have a deeper article about caffeine treating headache pain? I always thought a headache was a sign of weaning off caffeine. It affects me strongly, so I don't consume it in any form. But I'd love to know the reason it might be ok for those I love who love their coffee in the morning. :)


over 2 years ago, said...

Are these recommendations based on evidence-based studies?


over 2 years ago, said...

green tea powder


over 2 years ago, said...

This is a list of the red-hot foods these days, and we could not afford the prices.


over 2 years ago, said...

It confirmed what I've already learned by reading and trying out new foods. Kale gets a big play these days, but one should also mention beet mustard greens and chard,and all the dark green and red leafy foods.


over 2 years ago, said...

Thanks. It was a good article. Ben


over 2 years ago, said...

I've done all the things you suggest and have done them for years but I still have a lot of pain. I can't take Advil, aspirin, Motrin or any of those pain-killers my stomach reacts almost within minutes. & I can't take anything stronger. I do take Homeopathic remedies but they are so slow it takes 3 or 4 doses 4 hours apart to get results but not great results! If you have any other ideas let me know. No doctor has yet been able to help!


about 3 years ago, said...

This was very helpful as what to subsutitue all this (quick) micro-waveableable,processed,(conveinent) food we all seem to be time consumbed,these days and take time to live longer and eat healthier. I have a uncurable disease ,(but treateable) so I amtrying to get away from all or at least some of these pill and replace them with natural foods.I am headed to Farmers Market NOW!


over 3 years ago, said...

I am a male with r/a.I cannot believe I have this disease.No one n my family has this disease but me.These examples r very good & I am going 2 try these.Thx Joseph


over 3 years ago, said...

Good to know


over 3 years ago, said...

I 'love' these stories that are not made for people on blood thinners. I'm not allowed to eat any of those foods due to my Rxs. Reminds me of Dr. Oz's giving out advice to the people attending and watching his show. As a Cardiac Surgeon he tells you what you should be eating if you're a 'normal' person. Never talks about about who shouldn't be eating these foods or taking these Vitamins and such things as fish oil. The only item I'm allowed to purchase in the produce aisle is Iceberg Lettuce, no other type and nothing else in the dept. I'm allowed beef, pork and chicken (no liver) and almost all carbs. I am not even allowed many nuts, no tea or coffee of any type. Soy is totally out. Try and buy something at the store that doesn't have Soy in it now. My problems are ALL Hereditary. I take around 10 different types of Rxs a day. Talk about having fun spreading them out since several cannot be mixed together. Most are QID. All I'm asking is that you add in your letters to check with a person's Dr. before changing their diet.


over 3 years ago, said...

So many common-sense points regarding what to eat and why. My knees are both hosts to a chronic osteoarthritis presence: 2 cartilages removed over 50 years ago. Walking not so easy, demanding extra exercise to restore muscles while getting it all that much better. These various foods are all easily obtained, doing so much more, surely, than just the bases given here. Again, the essence of using such food types maintains the whole system against, again surely, the whole host of unwanteds. Thanks!


over 3 years ago, said...

The rest of the article is very informative and helpful. People must be made aware of secrets of the FDA and USDA, MONSANTO, CONAGRA, BIG PHARMA and our politicians concerning all our foods. Do research, be well.


over 3 years ago, said...

I`ve been hearing for years, eat whole grains, only to find out that most of the wheat, grains and seeds are GMO`d, Genetically Modified, which main purpose is to make you fat. They made it so cows, pigs and poultry could get fatter, quicker. So MONSANTO said, well why not humans? Hence the sky- rocketing obesity and diabetes. Antibiotics, Growth Hormones and Steroids and that`s just in milk. We`re being poisoned to death good people.


over 3 years ago, said...

The focus on healthy foods and the way they assist in controlling inflammation especially in the case of arthritis is a big help in moving toward a more holistic way to mitigate the pain.


over 3 years ago, said...

Any information that helps fight pain naturally is helpful and welcome and most appreciated.


over 3 years ago, said...

Any information that helps fight pain naturally is helpful and apprecited.


over 3 years ago, said...

That these foods have definite physiological effects that may reduce pain severity I do not dispute. However, are there studies which give the direct response of persons with various sorts of pain, after consuming these materials?


over 3 years ago, said...

Confirmation of things I'm trying to do and foods I'm trying to eat!


over 3 years ago, said...

A very good article in combination with the article about Chronic Pain. My wife is a sufferer and I must get her to read both articles. Thank you


almost 4 years ago, said...

your heart is in the right place......good article


almost 4 years ago, said...

Is the tumeric in a powder/jar form is as effective as using the tumeric root? Grocery stores don't carry the root. They have ginger root which is in the same family and looks like tumeric root.


about 4 years ago, said...

Gave me a lot of options to help alleviate my chronic erosive osteoarthritis pain in my feet and hands. Can't wait to try.


about 4 years ago, said...

this is an absolutly wonderful article, I use some of the food and herbs and they work!


about 4 years ago, said...

Everything - I have a lot of inflammation.


about 4 years ago, said...

That's a very helpful article, thanks. Over the past year or more I have been including a lot more of many of the foods you suggest and find I have a lot more energy and am sleeping better. I initially made the changes because I was getting a lot of chest infections, which thankfully have ceased.