What to Eat to Relieve Pain and Support Performance

So you’ve tried hot packs, cold packs, exercising, and stretching, but you still have back pain. Have ever wondered what other levers you can pull to relieve pain and discomfort? Have you looked to your diet?

Dr. Marissa was LIVE on YouTube on February 12, 2025 to discuss the connection between nutrition and pain and teach you what to eat to relieve pain and support muscle performance

Watch the full recording to get the details and read below for what you can eat to improve pain.

How does nutrition affect pain?

What we eat affects the level of inflammation we have in our bodies, the quality of our muscle tissue, and even how our nervous system processes pain.

#1 Eating foods with polyphenols can reduce arthritis pain

Research has shown us that the more fiber we include in our diets, the lower our risk for arthritis symptoms. This is partly due to the fiber itself, lowering inflammation through our gut biome, and partly due to many vitamins, minerals, and compounds that our most fiber-rich sources contain…including polyphenols.

Polyphenols are anti-oxidant compounds that can be found in fruits and vegetables, especially berries, tea, and dark chocolate. These protective compounds have been shown to improve pain and inflammation in arthritis. So if you’re somebody who has joint stiffness in your back, knee, or shoulders, incorporating more colorful foods could be a game changer for how you feel.

The Mediterranean diet is a popular diet that is rich in these polyphenols, from olive oil to nuts, beans, and berries. As a bonus, this diet can also slow biological aging, keeping you high performing for years to come.

#2. Eating enough protein keeps muscles healthy and functional

Some pain comes from under-recovery of the muscles and tendons in our body, where our body doesn’t have the resources available to heal itself. After the age of 30, we start to lose muscle mass at a rate of about 4-8% per decade, which becomes noticeable right around middle age. If we’re not paying attention, and not actively stimulating our muscles and tendons with strength training, it can get easier and easier to strain a muscle.  Then, that injury can take longer to heal when we’re not supporting it with adequate protein intake. But, luckily we have protein as one of the best ways to support muscle health.

Indeed, some research has shown that higher regular protein intake is linked to a lower prevalence of low back pain, and that sarcopenia (muscle loss) is associated with higher pain intensity.  So if you’re dealing with nagging pain, try addressing your protein intake as a way to improve healing and reduce pain. Whether you choose animal or plant-based sources, aim for 30g of protein at each meal plus some more in snack form if you’re active.

#3. Your gut biome has a say in your pain levels

One of the most interesting lines of nutrition research suggests that the bacteria in your gut affect everything from your cravings to your anxiety and even your pain levels. This is supported by other research that links gut dysbiosis (unhealthy balance of gut bacteria) to the risk of developing chronic pain. This is because your gut has two-way communication with your brain, signaling not only hunger, but also hormones, anxiety (“a gut feeling”), and relaxation, all affecting pain sensitivity.

So feed your gut biome some fiber and lots of nutrient-dense foods, and you may find that it rewards you with some calming of your aches and pains.  Here’s what you might add: beans, lentils, oatmeal, whole grains, berries, flaxseed/chia seeds, nuts, fruits and vegetables.

Bottom Line: If you’re looking for another lever to pull for pain relief, try changing your diet to support your muscle health and gut health.

How to dive deeper?

At Movement Rx, we are in the business of creating teams that lead and work better from a place of wellbeing. Because if you don’t make time for your wellbeing now, you’ll have to make time for disease later. Let us help your team build and leverage their well-being.

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