Jordan Sudberg on How Chronic Pain Affects Dieting—and What You Can Do About It
Dieting is often portrayed as a straightforward matter of willpower and calorie counting. But for the millions of Americans living with chronic pain, the relationship between pain and nutrition is far more complex. According to Jordan Sudberg, a leading pain management specialist, pain doesn’t just affect your body—it impacts your eating habits, metabolism, motivation, and ability to maintain a healthy lifestyle.
“Pain changes everything,” says Dr. Sudberg. “It affects how you move, how you sleep, and yes—how you eat. Many people struggling to manage their weight are also silently battling physical discomfort that undermines their progress.”
In this post, we explore how chronic pain influences dieting efforts and what strategies can help overcome the hidden barriers pain creates.
The Vicious Cycle of Pain and Poor Nutrition
Pain can be both a symptom and a cause of poor dietary habits. For people who suffer from conditions like arthritis, fibromyalgia, back injuries, or nerve damage, pain makes even basic daily tasks harder—including preparing healthy meals or grocery shopping.
Here’s how pain disrupts healthy eating:
- Decreased mobility: Chronic pain makes standing for long periods or cooking from scratch physically difficult.
- Emotional eating: Pain contributes to stress, anxiety, and depression, which are often soothed with comfort foods high in sugar and fat.
- Inconsistent appetite: Some people lose their appetite due to medications or discomfort, while others overeat in response to emotional triggers.
- Sleep disruption: Poor sleep from pain impacts hunger hormones, often increasing cravings for high-calorie foods.
“We see patients stuck in a loop,” says Dr. Sudberg. “They eat poorly because they’re in pain, but their poor nutrition contributes to inflammation and weight gain, which in turn worsens their pain. Breaking that cycle is key.”
Pain, Inflammation, and Weight Gain
Jordan Sudberg emphasizes the connection between chronic inflammation and weight gain—especially around the midsection. Many chronic pain conditions are rooted in inflammation, which is further exacerbated by diets high in processed foods, sugar, and refined carbohydrates.
“When the body is inflamed, it retains water, increases fat storage, and becomes more insulin resistant,” Dr. Sudberg explains. “That means even small indulgences can lead to noticeable weight gain and increased pain sensitivity.”
Inflammation also reduces the body’s ability to recover from injury or stress, which can prolong pain and reduce physical activity levels. In turn, low movement contributes to muscle loss, joint stiffness, and lower metabolic function.
How Pain Affects Your Brain’s Relationship With Food
Pain doesn’t only affect your body—it affects your neurochemistry. When a person is in persistent pain, the brain undergoes changes in how it processes reward, emotion, and motivation. This often leads to unhealthy eating patterns.
Common psychological effects of pain on diet:
- Increased cravings for “comfort foods” high in sugar and fat.
- Reduced motivation to meal prep or plan healthy meals.
- Emotional detachment from goals due to fatigue or depression.
- Disrupted routines, making it harder to stay consistent with eating schedules.
“Pain is exhausting,” Dr. Sudberg notes. “That mental exhaustion can erode willpower and make instant gratification—like eating chips or fast food—far more tempting.”
In essence, the brain’s reward pathways are skewed when pain is present, making it harder to make healthy choices even when the person wants to.
Medication Side Effects on Diet and Weight
Many patients dealing with chronic pain are prescribed medications such as opioids, antidepressants, corticosteroids, or anticonvulsants. While these can offer relief, they often come with metabolic side effects.
- Weight gain
- Water retention
- Increased appetite
- Changes in glucose metabolism
“Medications can be a double-edged sword,” says Dr. Sudberg. “They help reduce pain, but they may also make weight management more difficult. That’s why we aim to use the lowest effective doses and combine them with other lifestyle strategies.”
Nutritional Strategies to Help Manage Pain
While pain may challenge your ability to stick to a conventional diet plan, small, intentional dietary choices can have a significant impact on your comfort, inflammation levels, and energy.
1. Adopt an Anti-Inflammatory Diet
Focus on whole, unprocessed foods:
- Fruits and vegetables (especially leafy greens and berries)
- Fatty fish like salmon or sardines
- Olive oil, nuts, and seeds
- Whole grains like quinoa and brown rice
- Spices like turmeric and ginger
“This kind of diet not only supports overall health—it actively reduces inflammatory markers in the blood,” Dr. Sudberg explains.
2. Plan for Convenience
If pain makes cooking difficult, prepare meals in batches or use healthy pre-made options like:
- Rotisserie chicken with pre-washed greens
- Frozen veggie mixes for quick stir-fries
- Healthy meal delivery services tailored for anti-inflammatory diets
3. Hydration and Pain
Don’t overlook water. Dehydration can exacerbate joint pain, increase fatigue, and even cause headaches.
“I often see patients drinking multiple cups of coffee but barely any water,” says Dr. Sudberg. “Simply increasing water intake can lead to noticeable improvements in joint function and digestion.”
Movement and Diet: A Symbiotic Relationship
Pain may limit your mobility, but some form of movement is crucial to effective dieting. Even gentle activities like stretching, walking, or chair yoga can:
- Improve digestion
- Increase energy expenditure
- Reduce stiffness and improve insulin sensitivity
“Start small and build consistency,” Dr. Sudberg advises. “You don’t need to run a marathon. Even 10 minutes a day can help support your weight goals.”
Mental Health and Mindful Eating
Because pain can negatively affect mental health, integrating mindfulness techniques into your eating habits can counter emotional or impulsive eating.
Tips:
- Practice gratitude before meals
- Eat without screens or distractions
- Pause midway through meals to assess hunger
- Keep a journal of how food impacts your energy and pain levels
Dr. Sudberg encourages patients to work with dietitians or therapists when possible to create integrated plans that address both emotional and physical factors affecting their diet.
Final Thoughts from Jordan Sudberg
“The journey to better health doesn’t start with counting calories—it starts with understanding your body’s unique relationship with pain and nourishment.”
If you’re struggling to lose weight or stick to a healthy eating plan due to chronic pain, know that you’re not alone—and you’re not failing. Pain affects more than movement; it shapes behavior, biology, and motivation.
By addressing pain through a multi-faceted approach—medically, emotionally, and nutritionally—you can regain control and make progress toward your health goals.
