Chronic pain, swelling, and inflammation can be caused by a wide variety of factors – from arthritis to injury to an autoimmune disorder.

Regardless of the cause, managing these symptoms often requires a multifaceted approach, which may include medications, physical therapy, and lifestyle changes. One important lifestyle change that can help is modifying your diet. Certain foods have been found to exacerbate pain, swelling, and inflammation, while others can help alleviate these symptoms.

Foods to Avoid

If you have chronic pain, swelling, and inflammation, the following foods should be avoided as much as possible:.

1. Refined sugars

Studies have linked a diet high in refined sugars to increased inflammation and chronic pain. Stay away from sugary drinks, processed snacks, and desserts that contain high fructose corn syrup, cane sugar, or other refined sugars.

2. Artificial sweeteners

Non-nutritive sweeteners like aspartame and sucralose have been linked to inflammation in the body. Avoid diet sodas and other foods that use artificial sweeteners as a replacement for sugar.

3. Fried foods

Deep-fried foods like french fries, chicken wings, and fried fish are high in trans fats and pro-inflammatory compounds. Limit your intake of fried foods to help reduce inflammation in your body.

4. Processed meats

Processed meats like bacon, ham, and sausage are high in saturated fat and sodium, which can contribute to inflammation and chronic pain. Choose lean cuts of fresh meat or plant-based protein sources like beans instead.

5. Red meat

While lean cuts of red meat can be a good source of protein, consuming too much can increase inflammation in the body. Try to limit your intake of red meat to once or twice a week at most.

6. Dairy products

Some people may be sensitive to dairy products, which can cause inflammation in the body. If you suspect that dairy is contributing to your pain and swelling, try eliminating it from your diet and see if your symptoms improve.

7. Gluten

Studies suggest that some people with autoimmune disorders or inflammatory conditions like rheumatoid arthritis may experience improved symptoms when they follow a gluten-free diet.

If you suspect that gluten is contributing to your pain and swelling, talk to your doctor about exploring a gluten-free diet.

8. Alcohol

Alcohol can increase inflammation in the body and worsen symptoms of pain and swelling. If you choose to drink, do so in moderation, and be aware of how alcohol affects your symptoms.

9. Caffeine

While a cup of coffee or tea can provide a pick-me-up, too much caffeine can actually worsen inflammation and pain. Limit your intake of caffeinated beverages to avoid these symptoms.

10. Processed foods

Processed foods like chips, crackers, and snack cakes are often high in refined sugars and unhealthy fats. Limit your intake of processed foods and choose whole, nutritious foods instead.

11. Nightshade vegetables

Some people with arthritis and other inflammatory conditions may benefit from avoiding nightshade vegetables like tomatoes, peppers, and eggplant.

These vegetables contain compounds that some people may be sensitive to, which can contribute to pain and swelling.

12. Vegetable oils

Vegetable oils like corn, soybean, and sunflower oil are high in omega-6 fatty acids, which can contribute to inflammation in the body. Try using olive oil or coconut oil instead, which are higher in healthy omega-3 fatty acids.

13. High-sodium foods

Consuming too much sodium can contribute to inflammation and pain. Avoid processed foods like canned soups and vegetables, which are often high in sodium, and choose low-sodium options instead.

14. Condiments

Condiments like ketchup, mustard, and soy sauce can be high in sodium and sugar. Check nutrition labels and choose low-sodium and low-sugar options when possible.

15. Acidic foods

Some people with digestive issues or acid reflux may benefit from avoiding acidic foods like citrus fruits and tomatoes, which can worsen symptoms.

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If you suspect that acidic foods are contributing to your pain and swelling, talk to your doctor about exploring low-acid diets.

16. High-glycemic-index foods

High-glycemic-index foods like white bread, pasta, and rice can cause spikes in blood sugar levels, which can contribute to inflammation. Choose whole-grain options instead, which are lower on the glycemic index and higher in fiber.

17. Soy products

While soy products can be a good source of protein for vegetarians and vegans, some people may be sensitive to soy and experience increased inflammation and pain.

If you suspect that soy is contributing to your symptoms, avoid it and look for alternative protein sources.

18. Processed snacks

Processed snacks like chips, crackers, and snack cakes are often high in unhealthy fats and refined sugars, which can contribute to inflammation. Limit your intake of these foods and choose whole-food snacks like fresh fruit, nuts, and seeds instead.

19. Fast food

Fast food is often high in unhealthy fats, sodium, and calories, which can contribute to inflammation and pain. Try to limit your intake of fast food and choose healthier options whenever possible.

20. Margarine

Margarine is often made from vegetable oils that are high in omega-6 fatty acids, which can contribute to inflammation in the body. Try using butter or olive oil instead.

21. Energy drinks

Energy drinks are often high in caffeine, sugar, and other stimulants that can worsen pain and swelling. Avoid these drinks and choose water or herbal tea instead.

22. White flour

White flour is often stripped of its nutrients and fiber, which can contribute to inflammation and pain. Choose whole-grain flour instead, which is higher in fiber and nutrients.

23. Artificial colors and flavors

Artificial colors and flavors are often found in processed foods like candy and chips. These additives can worsen inflammation and pain, so choose whole-food options whenever possible.

24. Baked goods

Baked goods like cakes and cookies are often high in sugar and unhealthy fats, which can contribute to inflammation and pain. Limit your intake of these foods and choose healthier options like fresh fruit or Greek yogurt.

25. High-fat dairy products

High-fat dairy products like cheese and ice cream are often high in unhealthy fats and can worsen inflammation and pain. If you choose to consume dairy, choose low-fat options instead.

26. White rice

Like white flour, white rice is often stripped of its nutrients and fiber, which can contribute to inflammation and pain. Choose brown rice instead, which is higher in fiber and nutrients.

27. Pickles and other pickled foods

Pickled foods like pickles and sauerkraut are often high in sodium and can contribute to inflammation and pain. Limit your intake of pickled foods and choose fresh fruits and vegetables instead.

28. Bacon

Bacon is high in saturated fat and sodium, which can contribute to inflammation and pain. Choose leaner cuts of meat or plant-based protein sources like beans instead.

29. Candy

Candy is often high in refined sugars and artificial colors and flavors, which can worsen inflammation and pain. Limit your intake of candy and choose whole-food options like fresh fruit or dark chocolate instead.

30. Soda

Soda is high in refined sugars and other harmful additives, which can contribute to inflammation and pain. Choose water or herbal tea instead.

Conclusion

While modifying your diet may not completely alleviate chronic pain, swelling, and inflammation, it can certainly help. By avoiding the 30 foods listed above, you may be able to reduce inflammation and improve your symptoms.

Talk to your doctor or a registered dietitian for more personalized advice on how to modify your diet to manage your chronic pain and swelling.