Five foods to avoid when trying to reduce chronic pain

Reducing Chronic Pain

What you put in your mouth can make your aches and pains worse. Like they say, “You are what you eat.” There are many foods that can cause inflammation and actually result in increased chronic pain. 

In order to avoid this, there are certain foods that you should steer clear of. A physical therapist can suggest foods to avoid when you have chronic pain, and they can also reveal dietary tips and therapy methods that can help reduce your chronic pain.

Avoid these five foods if you’re trying to reduce chronic pain

Did you know that certain foods can make it harder to reach your goal of reducing chronic pain? Five foods that can increase your pain and inflammation include: 

  1. Processed sugars — While it may be difficult to resist sodas, chocolate bars, pastries and desserts, it’s smart to just say no. The reason is that processed sugars release inflammatory messengers known as cytokines. To be on the safe side, avoid any ingredients that end in “ose.” That includes sucrose and fructose.
  1. Saturated fats — This type of fat can also trigger inflammation. Cheese and pizza are a mainstay of the American diet. Chronic pain sufferers should definitely decrease their intakes of these foods since they’re high in saturated fats. Other culprits include full-fat dairy products, pasta, red meat and grain-based desserts.
  1. Trans fats — Harvard University researchers sent out the alarm on trans fats in the 1990s. Trans fat triggers systemic inflammation. You’ll find plenty of trans fats in fast foods, snack foods, cookies, donuts and frozen breakfast products. Be sure to read the ingredient labels and avoid those listed with partially hydrogenated oils.
  1. Processed carbohydrates — Skip the white flour products that have refined carbohydrates. That includes white rice and white potatoes. Processed carbs increase fats and fuel the production of advanced glycation, which causes inflammation.
  1. Monosodium glutamate (MSG) — You may think MSG is only found in soy sauce and Asian food. But it can also be found in deli meats, fast foods, salad dressings and prepared soups. MSG is known as a chemical that triggers pathways for chronic inflammation.

Foods that can help reduce chronic pain and inflammation

There are also foods that can help you meet your goal of reducing inflammation and chronic pain. Some of these helpful foods include: 

  • Fresh fruits and vegetables
  • Water
  • Greek yogurt
  • Fatty fish like salmon
  • Nuts and seeds
  • Spices like ginger and turmeric

Find ways to reduce chronic pain at Whatcom Physical Therapy

Changing up your diet is just one way to reduce chronic inflammation and pain. Our team at Whatcom Physical Therapy can help you find additional treatment options for your inflammation and pain. We offer free screenings to pinpoint the root cause of your pain and inflammation. Then, our physical therapists can build you a personalized therapy plan intended to reduce your pain and inflammation. 

Can’t make it into one of our therapy clinics? That doesn’t mean you can’t get the physical therapy you need. Our team offers virtual therapy sessions that you can do from home, and these sessions take place with one of our therapy specialists over a secure video feed. Even better, you can start getting our help with your chronic pain without first getting a doctor’s referral. 

Contact our team today for more information about our chronic pain treatment options or to schedule an initial appointment.