Eat to ease pain – Everyday foods that fight inflammation
This week we’ve got a guest post for you, thanks to Henri Davy – an expert nutritionist we work with based in Sevenoaks. Henri has kindly agreed to write this just for us, sharing her top tips on common foods that can help calm chronic low back, neck or other muscle and joint pains.
Chronic pain – whether it’s aching joints, stiff muscles, or nagging back pain – is often rooted in inflammation. While medication can offer short-term relief, everyday food choices can play a powerful role in managing inflammation at its source.
You’ve likely heard about turmeric and omega-3s (and yes, they’re great!), but there’s a wider toolkit of everyday foods that science backs for reducing inflammation and supporting long-term pain relief. The best part? Many are probably already in your kitchen.
Chronic inflammation is a key driver of many conditions linked to pain – including arthritis, muscle soreness, autoimmune disorders, and even migraines. Certain foods can downregulate inflammatory pathways, support your gut microbiome, and provide the nutrients your body needs to repair tissue and calm the immune response.
Six foods that soothe from the inside out
Berries (especially blueberries and strawberries)
Rich in anthocyanins, these vibrant fruits help reduce markers of inflammation and oxidative stress.
Research shows: Blueberries may lower inflammatory cytokines and support recovery from muscle damage post-exercise.
How to use: Add to porridge, yoghurt, smoothies, or enjoy frozen as a snack.
Cruciferous Veg (Broccoli, cauliflower, sprouts, greens, cabbage, rocket etc)
Contains sulforaphane, a powerful compound that reduces inflammation and protects joint cartilage.
Studies show: Regular cruciferous veg intake is linked to lower levels of C-reactive protein (CRP), a marker of inflammation.
How to use: Lightly steam or roast with olive oil and garlic; add to stir-fries or frittatas.
Extra Virgin Olive Oil
High in oleocanthal, which has natural anti-inflammatory effects similar to ibuprofen (without the gut side effects).
Tip: Choose cold-pressed, dark-glass bottled versions for highest polyphenol content.
How to use: Drizzle on salads, roast vegetables, or use as a dip with sourdough.
Green tea
Packed with EGCG (epigallocatechin gallate), a compound shown to suppress inflammation and support cartilage protection.
Evidence: May be especially helpful for those with arthritis or inflammatory joint pain.
How to use: Drink 1–3 cups/day. Add lemon or ginger for extra flavour and benefit.
Fermented foods (like kefir, sauerkraut, kimchi)
Support a healthy gut microbiome, which is closely linked to systemic inflammation and pain sensitivity.
Did you know? Dysbiosis (imbalance in gut bacteria) can amplify pain signals and worsen inflammation.
How to use: Drink a shot of kefir with breakfast or add a tablespoon of sauerkraut to lunch or kimchi to salads
Dark green leafy veg (spinach, kale, rocket, watercress…)
High in magnesium, vitamin K, and antioxidants that calm inflammatory responses.
Magnesium in particular is linked to muscle relaxation and reduced cramping or soreness.
How to use: Toss into smoothies, wilt into soups, or sauté with garlic and lemon.
Simple ways to add these foods to your routine
Not a quick fix – but a lasting one
Pain isn’t always solved overnight – but daily dietary choices build up over time to influence inflammation, energy, recovery, and long-term resilience.
You don’t need a supplement drawer full of magic pills. You need a fridge full of colour, fibre, and whole foods.
Henri x
Check out Henri’s blog for more top tips on health and nutrition: https://www.henridavynutrition.com/
Ready to understand what’s really driving your symptoms – and what to do about it?
I am a registered nutritional therapist with a special interest in the links between nutrition, inflammation, and pain. With a background as both a professional dancer and a former solicitor, I understand the physical and mental toll that stress, injury, and performance demands can place on the body.
I work collaboratively with practitioners to support clients dealing with pain, fatigue, and musculoskeletal issues – using evidence-based nutrition and functional testing to address root causes and optimise recovery.
If you’re curious about supporting your health from the inside out, in a way that fits your lifestyle, let’s talk. I offer free 30-minute discovery calls where we can chat about what’s going on for you and how I can help.
