The Best Food to Eat When You Are in Pain

Food can have an enormous effect on energy, mood, and pain relief – this is particularly vital when dealing with chronic discomfort. Certain foods help by fighting inflammation and blocking pain signals.

Salmon and sardines provide anti-inflammatory nutrients. Broccoli and other cruciferous vegetables contain vitamins K and C to fight stress as well as calcium for bone strength.

Nuts and Seeds

Nuts, seeds and other plant foods that come in pods (such as sugar snap peas) contain essential immune-enhancing vitamins, minerals and healthy fats that boost their immunity. Nuts, seeds and pod foods like sugar snap peas are packed full of immune boosting vitamins, minerals and good fats that can help lower triglycerides while also decreasing inflammation. They’re packed full of magnesium, l-arginine and vitamin E; nutrients known for helping the body manage inflammation response more effectively.

Walnuts, pistachios and almonds are rich sources of anti-inflammatory fatty acids; peanuts also offer significant anti-inflammatory benefits and are high in protein, fibre, selenium and vitamin B6. Coldwater fish such as halibut, salmon and trout provide omega-3 fatty acids; consume them raw or saute them with olive oil drizzle – opting for unsalted varieties as salt increases inflammation; alternatively take a daily fish oil supplement.

Vegetables

Vegetables provide essential nutrition that can ease pain by reducing inflammation and providing essential vitamins and minerals. Broccoli, dark leafy greens, kale, and Brussels sprouts contain vitamin D as well as stress-fighting phytochemicals and bone-strengthening calcium; beans (especially small red beans, pinto beans and kidney beans ) have also been proven to lower inflammation markers found in blood while being high in protein and fibre content.

Fruits that may help ease pain include blueberries, with their flavonoids which reduce inflammation and promote flexibility; tomatoes containing antioxidants such as lycopene; pineapple with bromelain enzyme that relieves symptoms associated with arthritis; olives and their oil are powerful inflammation fighters, and peppermint or wintergreen tea is often taken as an herbal aspirin.

Beans and Lentils

Beans, lentils and legumes have long been recognized for their beneficial effects in alleviating symptoms related to arthritis, rheumatoid arthritis and fibromyalgia. Packed full of protein-rich foods as well as essential fiber and healthy fats, eating these protein-rich foods may provide relief for pain from various conditions.

Beans and lentils contain anthocyanins, which have anti-inflammatory properties. Furthermore, these nutritious legumes offer fiber, potassium and zinc benefits for optimal health.

Dried beans must be soaked prior to cooking in order to improve digestibility and minimize gas and bloating, so soak for at least an hour in water if they are small beans, and up to six if larger varieties.

Lentils are an excellent source of magnesium, helping reduce migraine headaches and nighttime leg cramps. A half cup of cooked lentils provides over half the daily recommended amount for adults in one serving!

Oils

Olive, canola and flax oils contain anti-inflammatory nutrients to ease pain from arthritis and fibromyalgia. Cook with these oils or add them to salads and smoothies for extra nutrition!

Salmon and other oily fish contain Omega 3 fatty acids which help reduce joint inflammation. Aim for two or three servings every week.

Capsaicin, the chemical that gives peppers their heat, has long been used in topical creams to relieve joint and nerve pain. But research indicates that eating peppers (rather than just rubbing them on your skin) helps alleviate migraines, gout attacks and stomach cramps.

Cherrys, rich in antioxidants, have been found to decrease markers of inflammation in the blood. A recent study demonstrated this fact: runners who consumed 12 ounces of tart cherry juice two days prior to an extended run reported decreased muscle soreness afterward.

Grains

An anti-inflammatory diet may provide relief without the adverse side effects associated with over-the-counter and prescription painkillers. Speak with your pain physician about whether an anti-inflammatory diet might be right for you.

An Arthritis Foundation study indicates that eating whole grains could help decrease inflammation. Brown rice and quinoa are excellent choices; similarly, Middle Eastern dishes like freekeh or teff may also provide benefits. You could also give sprouted whole wheat bread a try for extra benefits.

A grain is considered whole when all three of its original parts – bran, germ and endospore — remain undamaged. When shopping for food labels, look out for this sign. Try including whole grain foods such as quinoa, bulgur, barley, oats, brown rice, couscous polenta and rye bread in your meals to increase daily fiber consumption and achieve greater health. Aim to consume three to six one ounce servings daily!