July 21, 2025

How Food can Support (or Sabotage) your Pain-Relief Goals

Written by: Emily Pringle, DPT, C-PS, PN1

If you’ve been dealing with nagging aches and pains, your first instinct might be to stretch more, take anti-inflammatory medications, or book a hands-on treatment.  And while those options might all be valid at some point in your pain-relief journey, there’s another powerful (and often overlooked) tool that can make a big difference in how you feel: nutrition.

Why Nutrition Matters for Pain Relief

Pain is a complex, multi-faceted process influenced by everything from your biomechanics, joint function, and movement patterns to stress levels, past trauma, sleep habits, and yes, what you eat.  

While there’s no single food that can “cure” pain, the right nutrition can make a meaningful difference in how your body heals, feels & performs.  Lean protein plays a critical role in repairing tissues and maintaining strength, especially if you’re active or recovering from injury. At the same time, natural anti-inflammatory foods like colorful fruits and vegetables, omega-3-rich fats, and herbs/spices can help regulate inflammation levels in the body.  Last, but certainly not least, complex carbs are needed to fuel the body for optimal performance.  When paired with a consistent movement routine, a nutrient-dense diet becomes a powerful tool to support your pain-relief goals and help you start to feel better, for good. 

Focus on Lean Protein for Repair & Recovery

Protein isn’t just for athletes or bodybuilders – it’s essential for everyone, especially if you’re working on pain-relief goals and want to stay active as you age.  Your body uses protein to repair tissues, maintain/build muscle, and maintain bone health as you age. 

According to the International Society of Sports Nutrition, active adults who are participating in exercise and want to optimize health, performance & recovery should aim for an overall daily protein intake in the range of 1.4 – 2.0 g protein/kg body weight.  For a 150 lb individual, this equates to a minimum of 95 g protein per day, up to 136 g if training hard/lifting heavy weights.

For adults 65 and older, a minimum of 1 – 1.2 g protein/kg of body weight is needed to prevent sarcopenia (age-related loss of muscle mass and strength).  For a 150 lb individual, this comes out to 68 – 82 g of protein daily.

To keep it simple, especially when first starting out, aim for eating 25 – 30 grams of protein at every meal (or 1-2 palm-sized portions).  If you’re actively trying to build muscle, also consider incorporating a protein-rich snack on most days.

Prioritize lean protein sources like chicken, turkey, fish, shrimp, eggs, Greek yogurt, legumes (like edamame), and tofu.

Embrace Natural Anti-Inflammatory Foods

While there’s no such thing as a “perfect” food, there are certain foods that contain powerful anti-inflammatory compounds, like polyphenols, flavonoids & Omega-3 fatty acids, that help your body manage inflammation naturally.  Some top inflammation-fighting foods include:

• Omega-3 fats: Think wild-caught salmon, sardines, tuna, extra virgin olive oil, avocados, walnuts, flaxseeds, and chia seeds. These healthy fats can help counteract the inflammation caused by excess Omega-6 intake (more on that below).
• Colorful fruits & vegetables: The more variety & color, the better!  Berries, cherries, pineapple, dark leafy greens & cruciferous veggies like broccoli, cauliflower & Brussel sprouts are all full of antioxidants that support healing.
• Herbs & Spices: Turmeric, ginger, cinnamon, and garlic don’t just add flavor – they also offer natural antioxidant benefits.

Including these foods regularly in your meals isn’t just good for pain management – it’s also a long-term strategy to optimize health and longevity.

What to Limit: Highly Processed Foods

One of the biggest contributors to chronic inflammation is the overconsumption of highly processed foods – think sugary snacks, fast food & packaged snacks/meals.  These foods tend to have Omega-6 rich oils (like soybean, sunflower, or corn oil), which, if consumed in excess & not balanced with Omega-3 intake, can tip the body toward a more inflamed state.

While occasional treats are fine & no one should stress about eating “perfectly” all the time, prioritizing whole foods and minimizing your intake of highly processed foods is a key part of supporting long-term pain relief and managing inflammation.

Don’t Skip the (Right Kind of) Carbs

Carbs often get a bad rap, but complex, whole-food carbs are essential for sustaining energy levels, supporting muscle recovery, and optimizing performance during workouts.

Examples of complex carbohydrates include quinoa, brown rice, oats, starchy veggies (potatoes, peas, squash, etc.), and fruit.  Unlike ultra-processed carbs, these whole-food options contain essential nutrients like vitamins, minerals & fiber.  Fiber is digested more slowly in the body, which helps support stable blood sugar levels & increased satiety (feeling full) between meals. Fiber also plays an important role in feeding the good bacteria in our gut microbiome.

The amount of carbs your body needs depends on SEVERAL factors, including your activity level, age, gender, genetics, weight goals & medical conditions (diabetes, pre-diabetes). A good general starting point for most people is to simply be aware of the quality & quantity of carbs they’re consuming with each meal.  Start with about 30 grams of complex carbs per meal, or if you use a hand-size portion model, about 1-2 cupped handfuls. 

As always, FOCUS on how your individual body responds to carbs & tweak portion sizes up or down, depending on your unique needs, goals & current activity demands.

Ready to Put This into Action?

If you’re ready to align your eating habits with your pain-relief goals, download my free Pain-Relief Grocery Shopping Checklist. This simple & organized checklist will help you prioritize the right foods on your next grocery store run – so you can fuel pain-free movement, reduce inflammation, and support optimal muscle function.

Here’s to taking small, meaningful steps toward lasting relief and better health – now and as you age!

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