NEWS Fitness and Nutrition News Western-Style Diet With Omega-6s May Increase Chronic Pain, Study Shows By Elizabeth Millard Elizabeth Millard LinkedIn Elizabeth Millard is a freelance journalist specializing in health, wellness, fitness, and nutrition. Learn about our editorial process Updated on July 26, 2021 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Nicholas Blackmer Fact checked by Nicholas Blackmer LinkedIn Nick Blackmer is a librarian, fact checker, and researcher with more than 20 years’ experience in consumer-oriented health and wellness content. Learn about our editorial process Print Yulia Reznikov / Verywell Key Takeaways Eating foods that are high in omega-6 polyunsaturated fatty acids could increase the risk of chronic pain.Researchers found individuals with diabetic neuropathy pain struggled more with higher amounts of omega-6s in their diet.The issue here is inflammation, which is not only associated with pain but also numerous chronic health issues. A Western-style diet, sometimes called a standard American diet, is characterized by highly processed, refined foods with high amounts of sugar and salt. This type of diet is also particularly high in omega-6 polyunsaturated fatty acids, known as PUFAs, which have been shown to raise inflammation levels in the body. Examples of these foods include high-calorie, low-nutrient options like cookies, hot dogs, sugar-sweetened beverages, deli meat, and potato chips. Eating a diet high in Western-style options may significantly increase the risk of chronic pain, according to research in Nature Metabolism. What Was Studied? To assess the extent of that association, researchers looked at 16 people with type 2 diabetes who had diabetic neuropathy, a type of nerve damage caused by uncontrolled high blood sugar. They had a control group of 12 people without diabetes. Diabetic neuropathy often affects nerves in the legs and feet the most, can be painful and debilitating, and may lead to diabetes-related amputation. What Did the Study Find? Participants who had the highest levels of omega-6 fatty acids tended to have the highest pain levels and were more likely to be taking pain medication, researchers found. Although the number of participants was modest, other research on both mice and humans has shown similar results, they concluded. The Relationship Between Omega-6s and Migraine Pain Another recent study, published in BMJ, also highlights the potential association between omega-6s and pain—specifically in migraines. In that study, researchers looked at 182 people diagnosed with frequent migraines and split them into three groups for 16 weeks. The first group ate a standard U.S. diet with an average amount of omega-6 and omega-3 fatty acids, while the second group increased its omega-3s and maintained usual omega-6 levels. The third group ate meals that were significantly lower in omega-6s and much higher in omega-3s. The first group, eating a standard diet, didn’t see much change. In the other two groups, as the omega-3s increased, the incidence of pain went down. The group with the least omega-6s saw the biggest improvement. That finding has been shown in previous research as well, according to Lisa Mosconi, PhD, author of “Brain Food: The Surprising Science of Eating for Cognitive Power.” Lisa Mosconi, PhD When we eat, fats are broken down into omega-3 and omega-6 fatty acids, and these support our immune system if they're kept in balance. — Lisa Mosconi, PhD Mosconi continues, “When you have too much of omega-6, it creates inflammation and that boosts pain sensitivity.” That can make you more likely to experience headaches and migraines, and can also make minor headaches worse, she says. Top 8 Fish for Omega-3 Fatty Acids Inflammation and the Western-Style Diet In the same way that brain tissue can be affected by inflammation, any tissues in the body can be affected when inflammation ramps up, adds Kim Rose-Francis, RD, a dietitian for the meal delivery service Splendid Spoon. “Inflammation is actually a defense mechanism the body uses to protect itself,” she says. “Unfortunately, when there is excessive or unresolved inflammation present, this may lead to the development of certain conditions that can result in chronic pain.” As you eat more foods with high levels of omega-6s, that ongoing inflammatory response can get worse, she adds. Foods considered part of the Western-style diet includes: Highly processed foods, including refined grainsFried foods, especially in seed oils like corn, canola, soybean, and cottonseedProcessed meat like bacon, hot dogs, and deli meatSugary treats, including candy and baked goods This combination of foods has been linked to issues ranging from metabolic syndrome to asthma, inflammatory bowel diseases, and impaired immune system function, according to a study in Frontiers in Immunology. Recipes How to Balance Omegas in Your Diet Just because foods contain omega-6s doesn’t mean they should be avoided completely, Rose-Francis emphasizes. Instead, it’s better to add more foods rich in omega-3s to the diet to make sure the ratio of omega fatty acids is balanced. Those include: Fatty fish like salmon, herring, and mackerelFlax, hemp, and chia seedsWalnutsDark chocolate Rose-Francis, RD Simply knowing which foods contain omega-3s will be sure to set you on the right track. For example, eating fatty fish twice a week can be very beneficial for getting more balance. — Rose-Francis, RD If you have chronic pain, it’s also helpful to focus on several other ways to lower inflammation, she adds. In addition to loading up on omega-3s and cutting back on inflammatory foods, you may find relief by managing stress, focusing on sleep quality, and increasing physical activity, all of which have been associated with reducing inflammation. What This Means For You High levels of omega-6 fatty acids in your diet could raise your risk of chronic pain, but there are some simple strategies, like eating more foods with omega-3s, that can help. Fruit Intake May Reduce Risk of Developing Type 2 Diabetes, Study Shows Was this page helpful? Thanks for your feedback! Get one simple hack every day to make your life healthier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 7 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Odermatt A. The Western-style diet: a major risk factor for impaired kidney function and chronic kidney disease. Am J Physiol Renal Physiol. 2011 Nov;301(5):F919-31. doi:10.1152/ajprenal.00068.2011. Boyd JT, LoCoco PM, Furr AR, et al. Elevated dietary ω-6 polyunsaturated fatty acids induce reversible peripheral nerve dysfunction that exacerbates comorbid pain conditions. Nat Metab. 2021;3(6):762-773. doi:10.1038/s42255-021-00410-x Ramsden CE, Zamora D, Faurot KR, et al. Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial. BMJ. Published online June 30, 2021. doi:10.1136/bmj.n1448 Statovci D, Aguilera M, MacSharry J, Melgar S. The impact of western diet and nutrients on the microbiota and immune response at mucosal interfaces. Front Immunol. 2017;8:838. doi:10.3389/fimmu.2017.00838 National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for health professionals. Davinelli S, Corbi G, Righetti S, et al. Cardioprotection by cocoa polyphenols and ω-3 fatty acids: a disease-prevention perspective on aging-associated cardiovascular risk. J Med Food. 2018;21(10):1060-1069. doi:10.1089/jmf.2018.0002 Hever J. Plant-based diets: a physician’s guide. Perm J. 2016;20(3):93-101. doi:10.7812/TPP/15-082