Table 2.
Nutrition recommendations for people experiencing chronic pain.
| Food Group/Nutrient | Recommendation | Rationale | Practical Tips |
|---|---|---|---|
| Fruit and vegetables | Encourage the consumption of fruit and vegetables. Aim for a variety and wide range of bright colors. |
Fruit and vegetables contain phytonutrients which reduce oxidative stress and inflammation. | Choose frozen fruits and vegetables options to reduce preparation time and effort, food waste, and increase variety. Nutrients are retained through freezing. |
| Breads, cereals, and grains | Choose wholegrain and fiber-rich options. Aim for foods with a low glycemic index. * | Provides slow but sustained energy. Fiber & prebiotics—improves gut health and feeds the gutmicrobiome which may play a role in pain and inflammation. |
Swap bread, pasta, and rice for wholegrain options. Swap high GI foods for low GI options. |
| Meat and meat alternatives | Choose lean meats (e.g., chicken, fish, and small amounts of red meat). Prioritize oily fish, legumes, nuts, and seeds. | Contain healthy fats which reduce inflammation. Build strength to address deconditioning associated with chronic pain. |
Swap processed meats for lean meats. Choose tinned fish and legumes to save time and effort with meal preparation. |
| Dairy and dairy alternatives | Choose high quality dairy foods (e.g., milk, cheese, and yoghurt). | Contains protein to build strength, variety of fats, and important vitamins and minerals. | Choose reduced fat options where possible. Pre-sliced or grated cheese will reduce energy and time needed to prepare meals. Individual tubs of natural or Greek yoghurt (no added sugar) are an easy snack |
| Healthy fats and oils | Omega-3 and monounsaturated fats. | Reduces inflammation. | Swap cooking oil for olive or canola oil. |
| Drinks | Consume 2–3 L water/day. Limit caffeine. |
Dehydration increases sensitivity to pain [154,155,156]. | Carry a water bottle with you and set a goal to consume it all within a set time period. |
| Added sugar and ultra-processed food | Reduce and limit intake. | Increases inflammation and oxidative stress. | Swap sugar-sweetened beverages and energy drinks for mineral water. Choose healthy snack options, e.g., fruit, nuts, wholegrain crackers, and cheese or popcorn. Utilize minimally processed foods to facilitate home cooking rather than convenience/takeaway options, e.g., pre-cut vegetables, tinned fish and legumes, tomato based sauces, and microwave rice. |
* Glycemic index is a ranking system for carbohydrate foods and is based on the speed of digestion and impact on the blood glucose levels over a period of time. Glucose has a GI of 100 and this is the reference used for other foods. Carbohydrates that breakdown quickly and lead to a sharp increase in blood glucose levels are high GI foods. Carbohydrates that breakdown slowly and lead to a gradual and sustained increase of the blood glucose levels are low GI foods.