My favourite health author, Dr Michael Greger, has a new book on the way: How Not to Hurt: Discover the Foods Scientifically Proven to Fight Pain. I’ve pre-ordered it. I haven’t read it yet. But the idea that there are foods that fight pain is close to my heart, because I’ve lived with migraines for well over two decades.
Funnily enough, some of the things Dr Greger recommends have already been working for me for the past few years. So it’s encouraging to see this kind of advice pulled together in one place and backed by clinical research, not hearsay.
Key takeaways
- How Not to Hurt is Dr Greger’s upcoming book on diet and chronic pain. I’ve pre-ordered it but haven’t read it, so this is not a review.
- Chronic pain, whether migraines, arthritis or back pain, can take over your whole day. I know that first-hand.
- An anti-inflammatory, plant-based diet built on whole foods is the starting point I’d suggest for anyone managing chronic pain.
- “It runs in my family” is often about shared habits as much as genes. Habits can change.
- Food changes can sit alongside the treatment you already have. Talk to your doctor before changing medication or adding supplements.
Why chronic pain is personal for me
I’ve had migraines for more than 20 years. I’ve written before about how ginger root helps me with migraines, and that post came from the same place as this one: trying to find gentle, everyday tools that actually help.
I know I’m not alone. Many people live with arthritis, back pain, joint pain and other chronic pain conditions. It can be completely debilitating, because it consumes your day-to-day life. You can’t think straight. You can’t properly help the people you care for, whether that’s elderly parents or your children, because you’re fighting your own internal battle and just trying to get through the day.
That’s how serious it can be. The World Health Organization lists migraine among the leading causes of disability worldwide. So when someone tells me they’re “just” in pain, I take it seriously. Gees, after what the WHO did during the Pandemic, I almost have to apologise for quote them but let’s move on.
What is How Not to Hurt?
Dr Greger is the physician behind NutritionFacts.org and the author of How Not to Die and How Not to Age. His work has changed my life from a nutrition perspective. I’ve written about his Daily Dozen and his Anti-Aging Eight.
The subtitle tells you the mission: the foods scientifically proven to fight pain. Because I haven’t read it yet, I’m not going to guess what’s in each chapter. When my copy arrives, I’ll write a proper follow-up.
Foods that fight pain: the habits I already keep
While I wait for the book, here is what I already eat, and what the wider research on anti-inflammatory food generally points to. Chronic inflammation is linked to many pain conditions, and eating the right foods may help reduce inflammation over time. These are the foods to eat that show up again and again on credible lists:
- Ginger. My go-to at the first sign of a migraine. It has been studied for migraine, nausea and joint pain.
- Turmeric. A spice with powerful anti-inflammatory properties, thanks to curcumin. I add it to curries and the odd smoothie, with a pinch of black pepper.
- Berries and cherries. Rich in antioxidants and polyphenols, including the anthocyanins that make them red and blue.
- Leafy greens. Kale, spinach and silverbeet. They go into my green smoothie most mornings.
- Nuts and seeds. Flaxseed and walnuts are rich in omega-3 fatty acids. Many lists suggest fatty fish like salmon; I get my omega-3s from plants instead.
- Whole grains and beans. High-fibre whole foods that make up the base of a healthy diet.
Foods that may increase inflammation
The flip side matters too. Most anti-inflammatory diet guides suggest cutting back on processed foods, processed meat and red meat, fried foods, sugary drinks and foods high in saturated fats. I’m not perfect, but the less of these I eat, the better I feel.
“Diabetes runs in my family”
I’ve heard so many people blame their genetics. They’ve almost given in to their circumstances when it comes to their diet, their chronic pain and their chronic illnesses. That shouldn’t be the norm.
There’s an old joke I love. A patient says, “Doc, diabetes runs in my family.” The doctor replies, “The reason you’ve got diabetes is that nobody runs in your family.”
It’s funny because there’s truth in it. Genes play a part, but a lot of what gets handed down is habit. We eat the way we grew up eating. The good news is that habits are well within your control. Change them and you’re not only helping yourself, you’re teaching your kids and grandkids a better way of living. Not just longer, but healthier, so you can be a better member of your community.
A natural path, alongside your doctor
What I love about the food-first approach is that it doesn’t ask you to throw anything out. For most people, eating more plants is low risk, and it can sit alongside any medication or treatment you’re already on. Australia’s healthdirect notes that managing chronic pain usually involves a mix of approaches, not one magic fix.
A word of caution from someone who has been there: “natural” doesn’t mean “no side effects”. Concentrated supplements like ginger or turmeric can interact with some medicines, including blood thinners. Talk to your GP, pharmacist or a dietitian before adding supplements or changing your pain medications.
Best diet for chronic pain: where I’d start
If you or someone you love is managing chronic pain, here’s a simple way to begin this week:
- Add one serving of leafy greens and one of berries every day. A smoothie makes it easy.
- Swap one processed or fried meal for a bean, lentil or whole grain dish.
- Keep ginger and turmeric in the kitchen and use them often.
- Keep a simple pain diary so you can see what helps and what makes things worse.
None of this is a cure. But in my experience, it can make the bad days a little less bad, and that is worth a lot.
Why I’m recommending a book I haven’t read
To be clear, I’m making this recommendation without having read How Not to Hurt. I’m vouching for it based on Dr Greger’s previous work, which has stood up in my own kitchen and my own health for years. If you or someone you know is suffering from chronic pain, I highly recommend getting a copy. You can find details and a trailer on the NutritionFacts.org book page.
FAQ
What foods fight pain naturally?
Foods often linked with lower inflammation include ginger, turmeric, berries, cherries, leafy greens, nuts and seeds, beans and whole grains. They won’t work like a painkiller, but as part of a healthy diet they may help ease pain over time.
What foods can help reduce inflammation and pain?
Whole plant foods rich in fibre, antioxidants and omega-3 fatty acids, such as flaxseed, walnuts, berries and leafy greens, are the usual starting point for an anti-inflammatory diet.
What foods make pain worse?
Processed foods, processed meat, fried foods, sugary drinks and foods high in saturated fats are commonly linked to more inflammation. Everyone is different, so a pain diary helps you spot your own triggers.
What is Dr Greger’s How Not to Hurt about?
Its full title is How Not to Hurt: Discover the Foods Scientifically Proven to Fight Pain. As the subtitle says, it focuses on diet and chronic pain. I’ll share my thoughts once I’ve read it.
Is there a best diet for chronic pain?
There’s no single perfect diet, but a whole-food, plant-forward, anti-inflammatory way of eating is a sensible place to start. A dietitian can tailor it to your condition.
Can I eat these foods while taking pain medication?
Eating more fruit, vegetables, beans and whole grains is generally fine alongside medication. Supplements are different, so check with your doctor or pharmacist first.
To your health
Chronic pain can make you feel stuck, but you have more control than you might think. Start with one small change to what’s on your plate, and keep going. To good health, to your health, and to your prosperity.
This article shares my personal experience and is not medical advice. Please talk to your doctor before changing your diet, supplements or medication.