Check Out These Diets that May Help Your Chronic Pain

by 
Override Health

When living with chronic pain, we often search for solutions that offer relief and improve quality of life. Inflammation is a known contributor to many types of chronic pain, from autoimmune disorders to arthritis. Foods can either stoke the flames of inflammation or help extinguish them, making diet an empowering tool in pain management.

Among the myriad dietary approaches, popular options include the Autoimmune Protocol (AIP), the Mediterranean anti-inflammatory diet, Whole30, an elimination diet, and a ketogenic (keto) diet. Each of these has unique benefits and considerations, and it can be difficult to know which one, if any, will help provide relief for your pain condition.

Here’s an exploration of these diets.

1. Autoimmune Protocol (AIP) Diet

  • Purpose: Designed to reduce inflammation and identify food sensitivities, especially for those with autoimmune diseases or autoimmune contributors to pain.
  • Approach: Begins with an elimination phase, removing grains, dairy, legumes, nightshades, nuts, seeds, and processed foods. Gradually reintroduce foods to pinpoint triggers.
  • Pros: Focuses on nutrient-dense foods like lean meats, leafy greens, and bone broth. Many find symptom relief and improved gut health.
  • Challenges: Can be restrictive and difficult to sustain long-term.
  • Learn More: Cleveland Clinic; Dr. Michael Ruscio, DC

2. The Mediterranean Diet

  • Purpose: Combines the traditional Mediterranean diet with anti-inflammatory principles.
  • Key Foods: Rich in olive oil, fish, whole grains, fruits, vegetables, and nuts. Encourages moderate dairy and wine while limiting red meats and processed foods.
  • Benefits: Known to reduce inflammation markers, improve heart health, and support overall well-being.
  • Drawbacks: May require adaptation for those with specific intolerances or allergies.
  • Learn More: Harvard School of Public Health

3. Whole30 Diet

  • Purpose: A short-term elimination diet lasting 30 days to reset eating habits and identify triggers for inflammation.
  • Rules: Excludes sugar, alcohol, grains, legumes, dairy, and processed foods. After 30 days, reintroduce foods systematically.
  • Pros: Encourages whole, minimally processed foods and helps identify food sensitivities.
  • Cons: Can be rigid and socially isolating, making it unsustainable for some people.
  • Learn More: Details available at Whole30.

4. Elimination Diet (Generally)

  • Purpose: Identify food sensitivities by removing common allergens like gluten, dairy, soy, and eggs, then reintroducing them one by one.
  • Process: Systematic removal and reintroduction help pinpoint food-related inflammation or symptoms.
  • Advantages: Highly customizable and insightful for uncovering personal food intolerances.
  • Challenges: Requires discipline and detailed tracking.
  • Learn More: Healthline

5. Ketogenic (Keto) Diet

  • Purpose: High-fat, low-carb approach aimed at shifting the body into ketosis, a state of fat-burning for energy.
  • Impact on Pain: Emerging research suggests benefits for nerve pain and inflammation reduction.
  • Potential Issues: May be challenging to maintain and inappropriate for individuals with specific health conditions like kidney disease or for individuals with low body fat already.
  • Learn More: Healthline; Medical study

 

A Word of Caution: How obsessing over your diet can make it worse

While dietary changes might be one of your keys to feeling better, obsessing over what you eat can sometimes backfire. Chronic stress, including the stress of meticulously adhering to a diet and all of the work that goes into it, may cause you to focus more on your pain since pain is what inspired your diet changes. And the more you ruminate on your pain, the more you activate the neural pathways in the brain dedicated to recreated and amplifying that pain.

Rigidly focusing on diet can:

  • Increase cortisol levels, a stress hormone linked to inflammation.
  • Shift attention away from other important aspects of pain management, such as sleep, exercise, social interaction, and mental health.
  • Lead to feelings of failure or guilt if "rules" aren’t followed perfectly.

Additionally, when you’re in pain, life can already feel duller and less enjoyable. If food is one of the things that you still enjoy, it may feel like added punishment (on top of the pain) to restrict your diet and cut out foods you genuinely enjoy.

So definitely weigh the costs and the benefits of a new diet before you commit wholeheartedly, and ensure that you are choosing a diet likely to have significant benefits for your pain. Consider consulting a physician or nutritionist to build a custom diet likely to impact your specific pain. Don’t just take a shot in the dark.

Finding a Balanced Approach

  1. Listen to Your Body: Use dietary protocols as guidelines, not rigid rules. What works for one person may not work for you.
  2. Prioritize Mental Health: If a dietary approach causes anxiety or stress, it may do more harm than good.
  3. Work with Professionals: A registered dietitian or nutritionist experienced in chronic pain can help tailor a sustainable plan.
  4. Take a Holistic View: Remember that diet is just one piece of the puzzle. Movement, mindfulness, and rest are equally important.
  5. Practice Self-Compassion: It’s okay to experiment, make mistakes, and adjust as needed.

Conclusion

Diet can be a powerful tool for managing chronic pain, but it’s not a magic bullet. Approaches like AIP, the Mediterranean diet, Whole30, elimination diets, and keto can provide relief, but they should be implemented with mindfulness and flexibility

In the end, the best diet is one that supports not just your physical health, but also your mental and emotional resilience.

Posted on 
January 17, 2025

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