Eat A Rainbow

Eating a wide variety of different coloured foods each day helps to support you gut health.

Good gut health helps to decrease inflammation and therefore pain.

Different coloured foods bring with them different vitamins and minerals and also a wider range of microbes for your gut microbiome. These are the mini
organisms that help protect us from germs, break down our food and help us produce vitamins.

For a more in depth look into the microbiome we recommend Dr Micheal Mosley and Tanya Borowski’s book The Clever Guts Diet.

Juicing is a great way to get some of your 5-10 a day in in one hit. If you or your children are not overly keen on vegetables this is quite a good way to disguise them.

Don’t make too many radical changes to your diet in one go, especially if you are suffering with chronic pain, as this will only increase the overwhelm.

If there are any foods you suspect don’t agree with you then it may well be worth eliminating them for a while. Gluten, wheat and dairy are often the usual suspects. It may be that whilst your body is trying to recover you reduce or eliminate them altogether and can introduce them once you are better.

However, whether you need to eliminate foods, or not, adding in goodness in the form of a juice will always be good for you. You can combine any fruit and vegetables but certain foods may help combat chronic pain and inflammation as they are rich in antioxidants and polyphenols. Here is a list you may like to try: carrots, apples, cucumber, grapes, lemons, kale, spinach, pineapple, oranges, blueberries or limes.

Juice Recipe

1 apple – cored
1 carrot
4 inches of cucumber
1 stick of celery
1/2 lemon – peeled
1 inch cube of fresh ginger root
Juice and enjoy


If you feel you are struggling to get enough nutrients due to your health we do recommend seeking nutritional advice but we also have basic information on supplements in the toolkit.

Multivitamins – A high quality multivitamin supplement will support your diet. It has a little bit of everything which will help support all the systems in your body.

Vitamin C – Vitamin C is important for boosting your immune system. It is indicated to aid with chronic pain and can also decrease the effects of memory fog that often accompanies it.

Omega 3 – This supplement has been found to reduce inflammation and pain.


At Osteopathy For All we are not nutritionists and so therefore recommend that if you need more in depth guidance to find your local nutritionist for more information.

There is a lot of mixed information about the efficacy of supplements and generally if you are eating a well balanced diet with lots of different food groups you shouldn’t need them.

When the body is stressed and overwhelmed, especially long term we are not always able to eat well therefore by taking supplements you are taking the pressure off the body having to produce them or obtain them only from food.

Supplements alone are not going to cure your chronic pain but they will help support your recovering body.

We recommend the best quality supplements that you can afford.

These are the supplements that we find supportive to the body – especially if you are in chronic pain.

Vitamin D – The symptoms of vitamin D deficiency are very similar to those of fibromyalgia/chronic pain.

Vitamin D is produced in the skin when it is exposed to the sun and many people now are deficient due to the protection of the skin with sun cream. Vitamin D3 supplements are a good place to start and may be a good supplement to take through the winter. The best way to boost vitamin D is 10 minutes out in the sun each day.

Other 'Nutritional Considerations' Toolkits

You may be interested in our other ‘Nutritional Considerations’ chapters within the Mindbody Toolkit: