When we think of chronic pain, the usual suspects that come to mind are poor posture, aging joints, nerve impingement, or muscle strain. We turn to orthopaedic specialists, chiropractors, physiotherapists, or traditional treatments to seek relief. But in a recent panel discussion I joined—alongside experts from orthopaedics, chiropractic care, and traditional Chinese medicine—I highlighted one aspect that is often neglected: Nutrition.
To many, the connection between food and pain might seem far-fetched. But science—and patient experience—say otherwise.
Food: Fuel or Fire for Inflammation?
Pain, especially chronic pain, is closely tied to inflammation. Think of inflammation as a low-grade internal fire that, when left unchecked, can lead to persistent discomfort and reduced healing. Surprisingly, our daily food choices can either feed or fight this fire.
Highly processed foods, sugary drinks, excessive red meats, and refined carbohydrates are known to promote inflammation. On the other hand, diets rich in omega-3 fatty acids, colorful fruits and vegetables, whole grains, spices like turmeric, and adequate hydration can support the body’s natural healing processes.
For individuals with chronic low back pain, even modest dietary improvements may help reduce inflammatory burden and support better pain outcomes—especially when combined with other forms of care like spinal adjustments, acupuncture, or exercise.
How Pain Affects Eating (And Why That Matters)
It’s also important to consider the reverse: how pain changes the way we eat. Living with persistent pain can dampen appetite, cause fatigue that discourages cooking, or lead to emotional eating. Over time, this can result in poor nutrition, weight gain, or even nutrient deficiencies that worsen inflammation, muscle weakness, and bone loss.
In some cases, this creates a vicious cycle:
Pain affects eating → poor nutrition → inflammation or weight gain → more pain.
Breaking this cycle requires more than willpower. It requires understanding, support, and personalised care.
A Dietitian’s Role in Pain Management
This is where dietitians come in—not as a replacement for medical or alternative treatments, but as an essential part of the multidisciplinary team.
A registered dietitian can:
- Tailor anti-inflammatory diets to your personal needs, culture, and health conditions
- Guide healthy, sustainable weight management to reduce pressure on joints and nerves
- Ensure adequate intake of nutrients like protein, magnesium, vitamin D, and calcium that support muscle and bone health
- Help manage chronic conditions (e.g., diabetes, obesity) that may complicate pain
- Provide practical strategies to eat well despite pain, fatigue, or medication side effects
Importantly, dietitians offer evidence-based care, free from fads or unverified advice.
Rethinking Pain: It’s Not Just in the Back. It’s Also on the Plate.
In my years of practice, I’ve seen patients with stubborn pain improve when their diet was adjusted—sometimes for the first time in years. That alone speaks volumes.
So, if you or someone you know is living with chronic pain, don’t overlook the plate. Healing isn’t just about reducing pain scores. It’s about helping people feel stronger, move better, and reclaim their quality of life.
And food, when used right, can be a powerful part of that healing.
Consider speaking to a qualified dietitian for a science-backed, individualised nutrition plan that fits your lifestyle and supports your body’s healing journey. Because sometimes, the missing piece to pain relief isn’t another pill or procedure— it’s what’s on your plate.
Reference:
- Elma Ö, Brain K, Dong HJ. The Importance of Nutrition as a Lifestyle Factor in Chronic Pain Management: A Narrative Review. J Clin Med. 2022 Oct 9;11(19):5950.
International Association for the Study of Pain (2021). Nutrition and Chronic Pain [Fact Sheet]. https://www.iasp-pain.org/resources/fact-sheets/nutrition-and-chronic-pain/
