12 May 2025

We've been hearing a lot about fentanyl, a synthetic pain-killer 50-100 times more potent than morphine or heroine and linked to two thirds of all fatal drug overdoses in the US.

In case you're wondering - as I was - why drug dealers would give something deadly to their customers: the motivation to lace street drugs with fentanyl has to do with its low cost (as compared to other opioids) and highly addictive properties.

Fentanyl is also prescribed (legally) for pain associated with treatment in cancer patients - not ideal, but less likely to be deadly.

Anyway, we know opioid use and resultant overdoses have been on the rise for decades. Clearly, more and more Americans are in pain - in 2023, nearly one in four adults was living with chronic pain. Stick with me…

One major factor driving this rise is the ever-increasing prevalence of chronic conditions such as diabetes, obesity and cancer. Excess weight and poor blood sugar control can cause orthopedic pain and painful neuropathy. Many cancer survivors suffer from the disease or its treatment.  Reduced mobility from any of these conditions can, ironically, increase pain.

So now you may be thinking (at least I hope you are) that we need to go beyond treating symptoms. What about the root cause? I bet you never thought I'd say a dietitian could help you with your pain. Obviously, it's not going to work for everyone, but research has backed up the idea that what you eat can profoundly impact the pain you suffer, even if it's not due to a diet-related disorder.

Most important of all, there are no negative side effects to choosing a healthy whole foods diet (allergies aside). The foods you consume habitually stack the odds in your favor - or against, depending on what you eat - to prevent the chronic diseases that cause the most pain, disability and death in the US.

Would you like to know the secret to longevity and a pain-free life*?

It may or may not surprise you to know the answer is kind of boring:

a diet rich is vegetables, fruits, whole grains and legumes, with some nuts and seeds thrown in for good measure.

While more research is required on the benefits of an anti-inflammatory diet for chronic pain (it makes sense to me), experts seem to agree that a nutrient-dense whole foods diet can exert a positive impact on pain.

From the perspective of nutrient density, [most] members of plant kingdom - and fungi - are as dense as they come - packed with macro- (complex carbohydrates, some protein and little fat), micro- (vitamins and minerals) and phyto-nutrients. I'll say it again: there's no down side to adding more plants to your diet.

If you're nutrient deficient, your body will always be searching for the solution, leading to cravings for foods that may not help. Sugar may seems like a pain-reliever when you've got that cookie in hand, but it's actually the opposite. Stay tuned for more about sugar next week. The best defense against pain is a good offense of whole, healthy foods!

Now we get to my favorite part…the how! If you've joined a CSA like me, or hang out at the farmers market on weekends, you'll always have a supply of fresh produce on hand. Strictly speaking, that's not necessary. Here are a few tips to make it quick and easy:

• freezer for the win - mixed frozen veg save you prep time and can be used in stir fries, soups or anywhere you want to add nutrients without a lot of calories
• pantry meals save the day - keeping your pantry stocked with canned beans and quick cooking whole grains means that a meal can always be pulled together in a jiffy
• pattern over perfection - a pain-preventing diet is one predominant in whole healthy plant foods, without stressing over occasional slip-ups or even [intentional] treats

Think you need a little more support? Reach out if you'd like to set up a cooking class or free 15 minute nutrition consultation - or choose a time on my calendly!

*sorry, no guarantees, just risk remediation