Food, Inflammation, & Pain: What’s the connection?

We’ve all heard the phrase “you are what you eat” — but what if your nutrition was also influencing your pain levels, inflammation, and even your mood?

Emerging research continues to demonstrate a strong link between nutrition, chronic inflammation and how our bodies experience pain. At the center of it all? The gut. 

🔥 Inflammation: A Friend Turned Foe

Inflammation is a part of our body’s natural healing response. When there is an injury, inflammation will kickstart the repair process. However, when inflammation becomes chronic (lasting longer than it should) - often driven by factors such as poor diet, stress or gut imbalances - it can become a driver of pain, not a solution to it. 

Research shows that inflammation has been linked to:

  • Muscle and joint pain

  • Migraines and Headaches

  • Gastrointestinal disorders such as irritable bowel syndrome

  • Brain fog and fatigue 

  • Autoimmune flare ups

🥦 How Diet Plays a Role

Your daily food choices can either fuel or fight inflammation. We often hear the term “pro-inflammatory” and “anti-inflammatory” - but what does it mean? 

Pro-inflammatory foods are foods that are often contribute to increased inflammation within the body and they are found in foods such as: 

  • Refined sugar

  • Processed meats

  • Trans fats

  • Highly processed, packaged foods

Anti-inflammatory foods are foods that are rich in anti-oxidants, helping reduce the free radical damage and oxidative stress often created by inflammation. Anti-inflammatory foods come in many forms but most common are: 

  • Leafy greens (like kale & spinach)

  • Fatty fish (salmon, sardines)

  • Extra virgin olive oil

  • Berries, turmeric, ginger

    🧠 The Gut-Brain-Pain Connection

The gut-brain axis is a powerful two-way communication system connecting your gut and your brain that is linked by the vagus nerve and influenced heavily by the gut microbiome - the healthy bacteria living within your digestive tract. 

When your gut is inflamed, out of balance (dysbiosis) or disrupted in some way, it can lead to:

  • Heightened pain perceptions

  • Increased anxiety or low mood 

  • Disrupt your body’s stress response 

  • Lead to fatigue, brain fog and skin conditions 

✅ What Can You Do Today?

Here are some simple, practical steps to support your body through food:

  • Focus on whole, unprocessed meals

  • Add in fermented foods like yogurt, kefir, kimchi, or sauerkraut for gut health

  • Stay hydrated and limit alcohol

  • Reduce added sugar and packaged snacks

  • Consider a high-quality omega-3 supplement (always chat with your health provider first)

Final Thoughts

Your food doesn’t just fuel your body — it talks to your nervous system, immune system, and brain. By making more anti-inflammatory food choices, you can help lower chronic pain, support gut health, and feel more vibrant overall