10 foods that can increase pain

Charcuterie, the trans fat champion

Saturated and trans fats should be avoided if you suffer from inflammatory pain (inflammatory disease, ulcers, ulcerative colitis, etc) as they significantly increase inflammation, and make digestion more difficult.

Charcuterie, the French term for cooked or cured meats and offal, is without doubt a major source of these unhealthy fats.

Type of pain involved: inflammatory pain.

Other foods which, for the same reasons, can aggravate this kind of pain:

• butter, cream and cheese (especially soft cheese);
• palm and coconut oils;
• red meat;
• hydrogenated margarines;
• most processed products: ready meals, biscuits, pastries, cakes, etc.

A natural tip: in contrast, certain spices are known for their anti-inflammatory effects: ginger, turmeric… You can find them in the form of dietary supplements (such as the formulation InflaRelief).

Chocolate, a migraine trigger

Chocolate has been identified as one of four potential triggers for migraine attacks.

Migraine affects 15%-20% of people in the West, though only 10% of episodes are believed to be linked to a dietary factor.

We don’t yet know the precise mechanisms of action at play in the case of chocolate and migraine, but food journals kept by regular migraine-sufferers show it clearly plays a role in the onset of certain migraine attacks.

Type of pain involved: migraine pain.

Other foods which, for the same reasons, aggravate this type of pain:

• cheese;
• citrus fruit;
• alcohol (mainly red wine and beer).

Why some perspective is needed: chocolate is a ‘pleasure-inducing food’, and research shows that such foods may also provide short-term relief from pain (osteoarthritis, muscle and neurological pain, etc.) (1)

Peanut butter, (too) rich in omega-6

Foods with a very high omega-6 content (particularly arachidonic acid), such as peanut butter, may also contribute to chronic inflammation over the long term, by increasing production of leukotrienes and prostaglandins (2).

Type of pain involved: long-term inflammatory pain. They do not trigger pain immediately.

Other foods which, for the same reasons, aggravate this kind of pain:

• nuts (peanuts, hazelnuts, almonds);
• poppy, sunflower and sesame seeds;
• corn oil;
• sesame oil;
• sunflower oil;
• grapeseed oil;
• groundnut oil;
• margarines, etc.

A natural tip: chronic inflammatory pain seems to be particularly exacerbated by an imbalance between omega-3 and omega-6. So make sure you consume enough omega-3 by eating foods such as oily fish and walnuts, or by taking a dietary supplement (such as Super Omega 3, the purest, most stable such product on the market).

Soy sauce may increase existing pain

Soy sauce is among the foods with the highest natural glutamate content (3). Some manufacturers add monosodium glutamate (GMS) to it to boost its umami flavour.

Numerous studies have shown that glutamate is an excitatory neurotransmitter in the brain, with some suggesting that reducing consumption of glutamate-containing foods could help reduce pain in certain cases (4), though this remains the subject of debate.

Type of pain involved: glutamate may well increase existing pain, triggered by painful stimuli (hyperalgesia), and more specifically, pain related to fibromyalgia, irritable bowel syndrome (5) and migraine.

Other foods which, for the same reasons, aggravate this kind of pain:

• most processed foods (MSG is a flavour-enhancer used widely in ready meals);
• parmesan;
• pumpkin seeds;
• almonds;
• split peas (6), etc.

Sugary drinks, the ultimate pro-inflammatory

It’s well-known that white sugar also has a pro-inflammatory effect on the body.

Particularly corrosive, it exacerbates symptoms of inflammation and thus contributes to long-term pain, as well as increasing the risk of developing chronic diseases such as diabetes.

Sugary drinks (fizzy pop, fruit juices, alcohol), popular with young people, have some of the highest levels of sugar in the diet.

Type of pain involved: long-term pain.

Other foods which, for the same reasons, aggravate this kind of pain:

• cordials;
• sweetened cereals;
• sweets;
• cakes and pastries;
• ice cream and frozen desserts.

A natural tip: don’t forget that some natural substances – while no substitute for a balanced diet and healthy lifestyle - can help to reduce blood sugar levels. They include berberine (try the product Berberine).

Sauerkraut and its high polyamine content

Sauerkraut contains molecules called polyamines (putrescine, spermine, agmatine…) which some studies suggest may increase our sensitivity to pain: (7)

These polyamines may exert a stimulant effect on NMDA receptors in the brain.

Type of pain involved: polyamine-rich foods may thus play a role in intensifying existing pain (hyperalgesia) and cause normally-painless stimuli to trigger pain (allodynia).

Other foods which, for the same reasons, aggravate this kind of pain:

• grapefruit and orange juices;
• crab;
• beef liver;
• peas;
• pork;
• corn.

Why some perspective is needed: although sauerkraut contains polyamines which could interact with NMDA receptors, their impact on pain sensitivity is complex and not yet fully understood. It’s important to note that sauerkraut is at the same time an excellent source of natural probiotics which are good for gut health.

Grapefruit, incompatible with painkillers

Citrus fruits can exacerbate pain as they contribute to the onset of heartburn and acid reflux in those taking anti-inflammatories or regular aspirin.

Eating citrus fruit, especially grapefruit and pomelos, should definitely be avoided in the two hours prior to taking medication in order to prevent any adverse interactions or aggravation of stomach pain.

Type of pain involved: stomach pain.

Other foods which aggravate this kind of pain: though the mechanism of action is different, irritant foods containing methylxanthines should be avoided if you suffer from stomach pain:

• coffee;
• tea;
• chocolate;
• cola, etc.

Split peas, irritating to the gut

Foods high in insoluble fibre, such as split peas, can exacerbate pain and diarrhoea in cases of irritable bowel syndrome (IBS).

If this applies to you, avoid eating large amounts of these foods.

You can still include them in your diet sparingly, as they are good for your general health. If you haven’t eaten them for a while, reintroduce them gradually.

Type of pain involved: intestinal pain.

Other foods which, for the same reasons, aggravate this kind of pain:

• whole wheat and wheat-based products;
• spelt;
• cabbage and broccoli;
• all types of peas;
• dried fruit;
• flax seeds.

A natural tip: probiotic supplements are specially designed to support a balanced gut microbiota and may help some people who suffer from IBS (one example is Colon Friendly, which combines 4 different probiotic species).

Offal, too high in purines

Gout is a form of arthritis which mainly affects men, and which causes particularly intense joint pain.

To combat this complaint, it’s important to avoid purine-rich foods as much as possible as they increase levels of uric acid.

Offal (sweetbreads, kidneys, liver, brains) are the foods with the highest purine content.

Type of pain involved: joint pain.

Other foods which, for the same reasons, aggravate this kind of pain:

• herring;
• anchovies;
• sardines;
• alcohol.

A natural tip: sour or tart cherry is traditionally recommended for gout for its potential to reduce uric acid levels. It can be consumed in the form of a dietary supplement (such as Tart Cherry Extract, made from Montmorency tart cherries). Make sure you seek advice from a health professional first.

Caffeine withdrawal, the source of many headaches

Though it features on this list, coffee is a slightly different case. It does not itself trigger pain (though it can lead to anxiety and sleep disorders, which may themselves cause other problems).

It’s more that when you consume it regularly and then give it up, short-term pain may occur.

People who drink coffee every day actually become physically dependent on caffeine: when they suddenly stop drinking it, they experience irritability, fatigue and often severe headaches.

These symptoms are fortunately short-lived, usually appearing 18-24 hours after the last ‘shot’ of caffeine, and gradually dissipating over the following week.

Bonus: discover a traditional ‘painkiller’, white willow bark

To reduce pain, you can avoid the foods that exacerbate it, but you can also take advantage of natural compounds which are apparently able to relieve it!

And the clear leader in the field, according to traditional medicine, is the inner bark of white willow: it contains salicin (a precursor of salicylic acid, the active ingredient in aspirin) as well as several synergistic compounds.

Though edible (it can be used in bread-making), it is unfortunately too bitter to be truly enjoyed.

That’s why it tends to be used in a decoction (30g per litre of water), or better still, in the form of a dietary supplement standardised in salicin (such as Willow Bark Extract).