6 Healing Foods That Ease Chronic Pain

Have a sore back, stiff neck, or deal with chronic pain issues? Make sure your diet includes these foods

When you're dealing with chronic pain, it can be tempting to reach for anything that will make you feel better. And by anything, we mean drugs. Strong ones.

While non-steroidal anti-inflammatory drugs (NSAIDs) and prescription pain meds have their place in a chronic pain treatment plan, they're not the only solution. In fact, you'll give those pain pills a better shot at working most effectively if you take a look at your diet.

While non-steroidal anti-inflammatory drugs (NSAIDs) and prescription pain meds have their place in a chronic pain treatment plan, they're not the only solution. In fact, you'll give those pain pills a better shot at working most effectively if you take a look at your diet.

"You can actually find a lot of relief by adding specific foods to your diet that are proven to ease pain," says Ashley Koff, RD, Los Angeles-based celebrity dietitian and author of "Mom Energy." But just as important as what you add to your diet is what you might need to stop eating, says Alison Massey, MS, RD, LDN, a dietitian at Mercy Medical Center in Baltimore, MD. "Diets high in refined starches, sugars, saturated fats, and trans fats turn on the inflammatory response in the body, which makes pain worse," she says.

Skip ahead to find out which 6 foods will ease chronic pain.

"You can actually find a lot of relief by adding specific foods to your diet that are proven to ease pain," says Ashley Koff, RD, Los Angeles-based celebrity dietitian and author of "Mom Energy." But just as important as what you add to your diet is what you might need to stop eating, says Alison Massey, MS, RD, LDN, a dietitian at Mercy Medical Center in Baltimore, MD. "Diets high in refined starches, sugars, saturated fats, and trans fats turn on the inflammatory response in the body, which makes pain worse," she says.

Skip ahead to find out which 6 foods will ease chronic pain.

So while comfort foods packed with these ingredients may be just what you're craving when your pain gets intense, try to remember that those bad-for-you foods are only going to make you feel worse. Your new go-to eating plan: Load up on fruits, vegetables, whole grains, and these nine foods proven to ease chronic pain.

1. Wild salmon and Chia seeds

Salmon is loaded with essential fatty acids (EFAs) -- especially omega-3 fatty acids -- which help reduce pain-causing inflammation in the body.

Not a fan of fish? Get a hefty dose of omega-3s by adding chia seeds to your diet. (Yes, the same seeds that make the chi-chi-chi-chia pet grow.) "Athletes all over the world add chia seeds to their training diet to reduce the inflammation caused by hours of training," says Koff. You can find chia seeds at your local health food store; toss them into an omelette or salad, add to your favorite milk or milk substitute to make a chia pudding, or blend into a smoothie. These seeds have a mild, nutty flavor, and odds are you won't even notice you're eating them.

2 .Pineapple and papaya

Not only will these foods remind you of fun times in the tropics, but they'll also help ease your chronic pain. How? Pineapple and papaya contain enzymes that help break down proteins in the body that cause pain.

Eat these fruits on their own, or toss into the blender to make this refreshing pineapple-papaya smoothie: Blend 1 cup diced frozen pineapple, 1 cup diced peeled and seeded papaya, 1 cup ice cubes, 3/4 cup unsweetened pineapple juice, and 1/2 teaspoon vanilla extract.

3.Raw coconut water

When your body is hurting, one possible cause of how much pain you feel is dehydration, says Koff. Raw coconut water contains nature's best source of hydration -- potassium -- and delivers it in a highly absorbable form, she says. The result? Your body's cells will drink in this potassium almost immediately, helping you feel less pain fast.

4. Einkorn

Odds are you've never heard of this ancient grain, but there's good reason to make it a staple if you deal with chronic pain. "Einkorn is packed with fiber, which effectively removes potentially irritating and inflammatory toxins from the body," says Koff. "It's also loaded with magnesium, which helps the body relax and recover when injured." This grain is a key component to the Mediterranean diet, which research shows is highly effective at reducing pain-causing inflammation in the body.

How to sneak this ancient grain into you diet? Swap einkorn flour for whole wheat or white flower when you bake or use einkorn pasta in your favorite Italian recipes. If you can't find these products at your go-to grocery store, head to the health foods store.

5.Tart cherries or tart cherry juice

Whether you deal with chronic pain or just find yourself hurting after an especially grueling workout, tart cherries or tart cherry juice can help. Tart cherries are a good source of antioxidants and phytonutrients, especially anthocyanins, which may help block some enzymes associated with inflammation, says Massey. Some studies have found that tart cherries may help with certain inflammatory conditions, such as arthritis.

Research published in 2010 suggests that consuming tart cherry juice may also help minimize post-run muscle pain, adds Massey. Researchers looked at 54 healthy long-distance runners and gave them either a placebo or about 1.5 cups of tart cherry juice to consume twice a day for seven days before and on the day of running about 16 miles. The researchers found that those runners who consumed the cherry juice reported significantly less muscle pain than the runners who took the placebo.


6 Turmeric and ginger

Many studies have reported various benefits for turmeric, says Massey. "The curcumin found in turmeric is an antioxidant which may help lower two specific enzymes in the body that are linked to inflammation," she says. In 2010, researchers examined the impact of a special blend of turmeric on 50 osteoarthritis patients. After 90 days, 58 percent of these patients reported less pain and stiffness than the control group.

Koff adds that in addition to turmeric, ginger can also provide powerful anti-inflammatory benefits that rival aspirin or chronic pain medication in effectiveness. Add these foods to your diet or take them in supplement form on a regular basis to reduce chronic low grade inflammation in the body, which exacerbates pain. Turmeric and ginger also help relieve acute aches and pains, says Koff.