Back Pain@If you are suffering from chronic pain, there are plenty of things you can do to incrementally improve your day to day quality of life. Little by little, these incremental improvements add up. Information is power. If you know which foods to avoid and which ones to bring in to your diet, it is a great place to start.


Foods to avoid…


Many people have a sensitivity to gluten and studies indicate it can lead to inflammation which can lead to widespread joint pain. Gluten is found in bread, pasta and most processed foods. There are so many gluten free options out there, so kick them to the curb and embrace a gluten free diet to help relieve pain and discomfort.Egg


This is a surprising one, as for most people they are a super source of fats and protein. However, egg yolk contains arachidonic acid which again leads to inflammation and pain.

Red Meat

red-meatRed meat, like egg yolks is high in arachidonic acid, one of the culprits for increasing wide spread inflammation. Ditch the red meat and opt for chicken and fish as your protein staples.


More and more of us are discovering we are lactose intolerant. Lactose is a sugar which is really tricky for our bodies to process. The protein Casein is also present in dairy, which lots of us struggle to digest efficiently leading to bloating, flatulence and pain. There are reams of dairy free milks so panic not, almond, cashew and coconut are all viable alternatives for your cuppa!


Artificial sweeteners are just awful for everyone FULL STOP! It can contribute to headaches and lead to discomfort and pain. Eliminate this from your diet for good and swap it for natural honey.

Trans Fats and Fried Foods

Processed fats, deep fried foods and generally pre packed convenience meals contain high levels of trans fats which cause inflammation. Make your food yourself and be responsible for ensuring these nasties do not make it onto your plate.


Alcohol is very dehydrating and has very high quantities of sugar both of which can exacerbate chronic pain. It also prevents quality sleep which as we know, aids with cell turnover and reparation.


CoffeeSimilarly to alcohol, caffeine wreaks havoc with our sleep, often causing long, restless nights and poor sleep quality. Switch to green tea which is packed full of pain and inflammation fighting anti oxidants.



It’s all we seem to hear about at the moment, Sugar is killing us! However, it really is one of the main culprits for causing pain and inflammation.  It will increase hyper sensitivity to pain and dramatically increases inflammation.


So, the take home point for what NOT to eat… Any type of food which causes inflammation. Generally let common sense guide you. Lean meats, fish and lots of dark veggies, the right kind of fats and lots of water!

Foods to eat if you do have chronic pain…

Dark Leafy Greens

Greens like Spinach, Kale and Chard are high in anti oxidants. Greens help to balance out acidity in the body and create a state of alkalinity which is optimal for joint health.greens1


High in Vitamin K, adding avocado to your diet will help to reduce pain and arthritic conditions.

Sea Veggies

Sea Kelp contains fucoidans and are packed full of B vitamins and Irons which can help to reduce painful symptoms. You can pick up this supplement online or from Holland and Barrett.


These super berries from South America are another super source of free radical fighting anti oxidants. Add them to your morning smoothies to boost your immune system.


SalmonWild (not farmed) Salmon contains high levels of omega 3 fatty acids which are amazing at combatting inflammation.


Packed with anti oxidants, they are highly anti- inflammatory . They also taste amazing and make for a yummy and guilt free treat.

Ginger and Turmeric

These natural beauties have been used for centuries in ancient Ayurvedic medicine for treating arthritis and rheumatic pain. Brew up a detox tea with grated ginger and fresh turmeric with hot water to kick start your morning. If this sounds like too much fuss, you can buy Curcumin (Tumeric) tablets to get your daily dose!Ginger


So, the take home point for what NOT to eat… Any type of food which causes inflammation. Generally let common sense guide you. Lean meats, fish and lots of dark veggies, the right kind of fats and lots of water!

Hopefully these tips will help give you some more information about which foods to consume and avoid in order to eat your way to feeling better.


Bodycare_Plus-139Kirsty Watling

Personal Trainer and Rehabilitation Expert,

Body Care Plus,

17 Fore St,



01473 211996