Food and Chronic Pain: Lessons I’ve Learned 

Do you suspect that food is connected to how you feel, but you're not sure where to start? You’re not alone - and the good news is, you don’t have to figure it all out at once.

A Shocking Revelation

Believe it or not, the first time I ever connected food and pain wasn’t through my own experience—it was at the vet’s office. I had taken our dog, Mojo, in for a painful ear infection, and the vet asked what kind of food he was eating. I was puzzled—what did food have to do with an ear infection? After hearing we had recently switched to a cheaper brand to save money, Dr. Bailey patiently explained that the quality of Mojo’s food could impact his health, both in the short and long term.

Years later, that conversation came back to me when my husband, Tim, was diagnosed with MS and I was diagnosed with fibromyalgia. We had both spent decades eating what was convenient—quick, processed, and easy. And we were both very ill. Our bodies were battling pain, fatigue, and brain fog. It made me wonder: could what I had learned about Mojo’s food apply to our own health, too?

After that realization, I started paying closer attention to what we were eating—and how it might be affecting our bodies. I wasn’t looking for a miracle, just some kind of clue. I began to notice patterns and diligently looked for connections between what I ate and how I felt.

Putting It All Together

Over the last decade, through research, trial, error, and a lot of listening—to my own body, my family’s experiences, and the stories of my clients—I started to see some consistent patterns. While everyone’s body is different, certain themes keep showing up again and again.

These aren’t rigid rules or one-size-fits-all solutions. They’re gentle shifts—rooted in curiosity and compassion—that have made a meaningful difference in how we feel. Here are a few of the most important lessons I’ve learned about food and chronic pain, both in my own life and in the lives of the people I coach.

1. Everyone Has Unique Sensitivities

Even though my husband Tim and I share most of our meals, we’ve discovered that our bodies respond very differently to the same foods. For example, he can enjoy gluten in moderation, while I flare up with joint pain if I have more than a tiny amount.

The key takeaway? Only you can determine the connection between what you eat and how you feel. Keeping a simple food and symptom journal—even for just a week or two—can uncover patterns that are easy to miss. This isn't about restriction; it's about awareness.

2. Hydration Isn’t Optional

Staying hydrated is one of the simplest, most overlooked ways to support your body—especially when you’re managing chronic pain. But hydration isn’t just about drinking enough water. If you’re flushing your system with water but not getting enough electrolytes, you might still feel fatigued, dizzy, or inflamed.

Adding a pinch of sea salt or an electrolyte supplement to your water—or including foods rich in minerals—can help your cells actually use the water you drink. Many of my clients feel an improvement in energy, digestion, and even pain levels once they focus on true hydration.

3. Choose Foods Close to Nature

One thing I’ve noticed with my international clients is that they tend to eat fewer ultra-processed foods than many of my clients in the U.S.—and it shows in their symptom management. A recent analysis from the Johns Hopkins Bloomberg School of Public Health found that more than half of all calories consumed at home by U.S. adults come from ultra-processed foods.[¹]

The good news? According to the Harvard School of Public Health, “one of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store.”[²]

Why Support Matters

Between confusing advice, seemingly unpredictable flares, and the emotional toll of chronic illness, it’s easy to feel overwhelmed—or worse, like you’re somehow failing.

You’re not. You’re doing the best you can with the tools you have.

But here’s the thing: you don’t have to do this alone.

If there’s one thing I know for sure, it’s that trying to figure this all out on your own can be exhausting. I know this firsthand—I stayed stuck in a pain cycle for years until I finally reached out for help from a coach of my own.

Having the right support can make a world of difference. Whether it’s someone to help you identify patterns, educate you on proven methods for managing fibromyalgia, encourage small sustainable changes, or simply remind you that you’re not broken—coaching offers the kind of personalized, insightful, compassionate guidance that helps you move forward with clarity and confidence.

My clients often tell me that just having someone on their team—someone who truly understands fibromyalgia and takes a holistic, non-judgmental approach—makes the journey feel lighter.

You deserve support that sees the whole you. And if you’re ready for that kind of partnership, I’d be honored to walk alongside you and help you uncover what works for your unique body.

Action Steps

Do you suspect that food is connected to how you feel, but you're not sure where to start? You’re not alone—and the good news is, you don’t have to figure it all out at once.

Here are a few gentle steps to begin tuning in to what your body might be trying to tell you:

• Keep a food + symptom journal: Track not just what you eat, but how you feel afterward—including mood, sleep, energy, and pain levels. Small patterns often show up when you’re paying attention.
• Start small: You don’t have to overhaul everything at once—or do it all perfectly. Just begin where you are. Add one real-food element to your next meal and notice how your body responds. Progress happens one bite, one choice, one moment at a time. (My clients who tend toward perfectionism often hear me say: “Better is better.”)
• Choose experimentation and self-compassion over rules and restrictions: No one thrives on deprivation. Instead of focusing on what you’re avoiding, try focusing on what you’re adding in—and how it supports your healing.
• Have fun with it!: You’re more likely to stick with something that brings you joy. Whether it’s exploring your local farmers’ market, trying a new recipe, or even sharing your own Costco food haul on Instagram (I do!), let it be lighthearted. Food can nourish more than just your body.
• Reach out for help: You don’t have to do this alone. Whether it’s a coach, a practitioner, or someone else on your team, the right support can make all the difference.