Helping to manage pain and inflammation through diet

Inflammation is your body’s built-in way of protecting and healing itself—think of it as nature’s repair kit. The trouble is when inflammation overstays its welcome, turning into chronic discomfort that makes everyday life harder than it should be.

In addition to the professional help of a doctor, what you eat may make a real difference to your overall health, including inflammation. 

Adding more anti-inflammatory foods to your meals and cutting back on food that might aggravate symptoms can support your body’s natural healing processes and may help you manage pain more effectively.

Let’s explore how your diet may help reduce inflammation, ease discomfort and improve your overall well-being.

Understanding inflammation and pain

Inflammation is your body’s way of protecting itself. When you’re injured or fighting off an infection, your immune system steps up to isolate the problem and kickstart the healing process. This type of inflammation—called acute inflammation—is like your body’s first responder. You might notice redness, swelling, warmth or an uncomfortable feeling in the area, but don’t worry. It’s an essential part of recovery.

How inflammation affects pain

Inflammation and pain are like partners in crime. When your body is inflamed, it releases chemicals—like cytokines and prostaglandins—that irritate your nerves and amplify pain signals sent to the brain. This can turn a mild ache into a persistent discomfort, creating a vicious cycle that’s hard to break.

Sometimes, inflammation forgets to switch off. When that happens, it can affect healthy tissues instead of helping them heal. This is called chronic inflammation.

Chronic inflammation is a major player when it comes to pain. Whether it’s in your joints, muscles or nerves, the ongoing irritation might make everyday activities more difficult.

The role of diet in helping to manage inflammation and pain

What’s on your plate can make a real difference to how your body feels. The foods you eat may either fuel inflammation or help your body calm it down, making diet a great tool in helping to manage pain.

Certain nutrients are like natural bodyguards, helping to keep inflammation in check. These include:

• Omega-3 fatty acids: Found in fatty fish like salmon, as well as flaxseeds and walnuts, these healthy fats reduce inflammation and may also ease joint and muscle pain.
• Antioxidants: Brightly coloured fruits and vegetables are packed with these natural defenders, which neutralise harmful molecules (free radicals) that contribute to inflammation.
• Polyphenols: Compounds found in foods like green tea, berries and extra virgin olive oil are known for their anti-inflammatory effects and can even support heart and brain health.

Start small by adding more anti-inflammatory foods to your meals and gradually cutting back on those that don’t serve your health. Think of it as a form of self-care that benefits your whole body.

Foods that reduce inflammation

Filling your plate with anti-inflammatory foods (Source: C) is a simple way that could  support your body, manage pain and promote healing. Here are a few options to add to your diet:

1. Fatty fish

Think salmon, mackerel and sardines—these oily fish are packed with omega-3 fatty acids, which help fight inflammation. Omega-3s help reduce inflammatory chemicals in the body and are great for heart and joint health. Try to include two servings of these fish in your weekly meals.

2. Leafy greens

Greens like spinach, kale and Swiss chard aren’t just good for you—they’re amazing for reducing inflammation. They’re full of vitamins, minerals and antioxidants, with vitamin E as a powerful ally against inflammation. Add them to smoothies, salads or stir-fries for an easy health boost.

3. Berries

Bursting with flavour, berries like blueberries, strawberries and raspberries are loaded with antioxidants called anthocyanins. These lower inflammation and give your immune system a helpful nudge. Enjoy them fresh, in yoghurt or sprinkled on your morning porridge.

4. Nuts and seeds

Almonds, walnuts, flaxseeds and chia seeds are small but mighty enough to help fight inflammation. They’re full of healthy fats, fibre and antioxidants and walnuts even bring an extra dose of omega-3s. Snack on them, mix them into recipes or sprinkle them over your favourite dishes.

5. Turmeric

Turmeric has been used for centuries as a natural remedy and its active ingredient, curcumin, is a well-known inflammation fighter. Add a pinch to your soups, curries or even smoothies.

6. Olive oil

Extra virgin olive oil isn’t just a kitchen staple; it’s also a natural anti-inflammatory packed with healthy monounsaturated fats and a compound called oleocanthal. Olive oil has been shown to work like a mild anti-inflammatory medicine. Drizzle it on salads or use it in cooking for a flavourful way to help fight inflammation.

7. Whole grains

Whole grains like oats, quinoa and brown rice are fibre-rich, which supports your gut health. A happy gut helps keep inflammation in check, so swap out refined grains for their whole-grain cousins when you can.

8. Hydration

Don’t underestimate the power of water. Staying hydrated helps your body flush out toxins that contribute to inflammation. Aim for plenty of water throughout the day and consider adding herbal teas for an extra boost.

Foods that may worsen inflammation

Some foods can crank up inflammation in your body (Source: D), making pain and other symptoms worse. Cutting back on these can help you feel better and reduce your risk of long-term health issues:

1. Fried foods

French fries, chips and fast food may be tasty, but they’re high in trans fats (Source: E) and harmful compounds created during frying (Source: F). These ingredients can trigger inflammation and are linked to issues like heart disease and diabetes. It’s okay to enjoy them occasionally, but aim to keep them as a treat rather than a habit.

2. Refined carbohydrates

Foods like white bread, pasta and pastries may feel comforting, but they cause quick spikes in blood sugar (Source: G), which can stir up inflammation. Switching to whole-grain options keeps your blood sugar stable and helps your body fight inflammation.

3. Sugary drinks

Sugary drinks like soft drinks, energy drinks and sweetened juices can ramp up inflammation. They’re linked to higher levels of inflammatory markers (Source: H), like C-reactive protein (CRP). Water, herbal teas or sparkling water with a squeeze of lime are refreshing swaps that keep inflammation at bay.

4. Red and processed meats

Bacon, sausages and other processed meats are high in saturated fats and compounds formed during cooking that can increase inflammation (Source: I). These are best enjoyed sparingly—think of them as an occasional indulgence rather than a daily staple.

5. Alcohol

Alcohol might be fun at happy hour, but overdoing it can throw off your gut health and increase inflammation (Source: J). Cutting back or having alcohol-free days during the week can make a big difference to how your body feels.

How to incorporate anti-inflammatory foods into your diet

Making small, consistent changes can help you adopt an anti-inflammatory diet. Here are some tips to get started:

• Start your day with a smoothie: Blend spinach, frozen berries, flaxseeds and almond milk for an anti-inflammatory boost.
• Swap refined grains for whole grains: Choose brown rice or quinoa over white rice and opt for whole-grain bread.
• Add colour to your meals: Include a variety of fruits and vegetables to ensure you’re getting a range of antioxidants and nutrients.
• Cook with olive oil: Replace butter or margarine with extra virgin olive oil when preparing meals.
• Snack on nuts: Keep almonds or walnuts close by—your desk, your bag or your pantry—for a snack that fights inflammation on the go.
• Experiment with spices: Add turmeric, ginger and garlic to soups, curries and roasted vegetables.

Take steps toward managing pain

Helping to manage pain and inflammation through diet is a natural and practical approach to supporting your health. Small changes in your diet may lead to big shifts in how you feel. With every anti-inflammatory choice, you’re giving your body what it needs to help it heal naturally.