Dr. Greger's upcoming book "How Not to Hurt"

Dr. Greger's "How Not to Hurt" targets chronic pain with food science

Dr. Michael Greger's next major book, How Not to Hurt: Discover the Foods Scientifically Proven to Fight Pain, is confirmed for December 15, 2026 publication by Flatiron Books. At 640 pages, this ambitious guide advocates a nonpharmaceutical, evidence-based approach to chronic pain management—targeting the more than 50 million Americans who suffer from chronic pain. The book promises to identify seven specific pain-fighting foods and cover conditions including arthritis, fibromyalgia, and migraines. While no dedicated promotional campaign has launched yet (the book is still nine months out), pre-order listings, a podcast interview, and a blog confirmation from Greger himself reveal the book's scope and ambitions.

The book's thesis: food and lifestyle over pills and procedures

The publisher's description frames How Not to Hurt as a direct critique of mainstream pain management, which Greger argues over-relies on addictive prescription painkillers and invasive procedures that often worsen outcomes. Drawing from peer-reviewed research, the book instead champions nutritional interventions, lifestyle modifications, and "overlooked, cost-effective solutions, including many that doctors never learn in medical school."

The book covers three broad domains.

First, the neuroscience of chronic pain—how pain signals "misfire" in the body and how emotional distress amplifies pain perception.
Second, dietary interventions, centered on seven pain-fighting foods readers should incorporate into their diets.
Third, condition-specific solutions for the most common causes of chronic pain syndrome, with arthritis, fibromyalgia, and migraines explicitly named, though the "and more" in the description suggests broader coverage.

This fits squarely within Greger's established "How Not to..." series. After How Not to Die (2015, killer diseases), How Not to Diet (2019, obesity), and How Not to Age (2023, aging), each book has tackled a major health challenge through the lens of nutrition science. In an October 2024 interview on the Self Directed Podcast, Greger revealed his full roadmap: after the pain book comes a cancer book (likely ~2028–2029), then a mental health book (targeted for ~2031).

What we can infer about the book's content

While no table of contents or chapter outline has been released, Greger's extensive existing library on NutritionFacts.org—72 videos on pain-related topics—offers strong signals about what the book will cover. His previous work on chronic pain has highlighted how pro-inflammatory dietary components (saturated fat, trans fat, cholesterol) drive pain hypersensitivity, while whole plant food constituents (fiber, phytonutrients) are "strongly anti-inflammatory."

The seven pain-fighting foods remain unidentified in pre-publication materials, but Greger's prior research points to likely candidates: ginger (shown comparable to ibuprofen for menstrual cramps), turmeric/curcumin (extensively studied for arthritis), cherries, berries, green tea, apple peels (for chronic joint pain), and fiber-rich whole grains. His NutritionFacts.org content also covers atherosclerosis-driven back pain, plant-based diets for diabetic nerve pain, and fasting protocols for autoimmune pain conditions—all plausible book topics given the 640-page length.

Greger's approach to fibromyalgia has been particularly well-documented. He has cited research showing that vegetarians have roughly half the odds of requiring painkiller medications, and has explored multiple mechanisms including Neu5Gc (a pro-inflammatory molecule from red meat), bacterial endotoxins, potassium intake, and anti-inflammatory antioxidants.

Vitamin D likely features prominently, despite no direct mention yet

No pre-publication material for How Not to Hurt explicitly mentions vitamin D. However, the evidence strongly suggests it will be covered, given that fibromyalgia is one of three conditions named in the book description and Greger has dedicated significant NutritionFacts.org content to vitamin D's role in fibromyalgia pain.

His most relevant existing work covers a 2014 randomized controlled trial in which fibromyalgia patients given 1,200–2,400 IU of vitamin D₃ daily for 20 weeks experienced a "significant drop in pain severity"—with pain returning when supplementation stopped. He has also cited Mayo Clinic data showing 93% of fibromyalgia patients are vitamin D deficient. Beyond fibromyalgia, Greger has covered vitamin D's effects on menstrual pain (a single high-dose RCT showed all women in the treatment group improved versus none in placebo) and inflammatory bowel disease pain.

His standing recommendation is 2,000 IU of vitamin D daily for those without adequate sun exposure. Given the book's comprehensive scope and 640-page length, vitamin D supplementation for pain conditions is very likely to receive dedicated treatment.

Promotional activity has not yet begun in earnest

As of March 2026, the formal promotional campaign for How Not to Hurt has not launched. Based on Greger's past pattern, the interview circuit and media push typically begin one to two months before publication, meaning the campaign will likely ramp up in October–November 2026. Here is what exists so far:

Pre-order listings are live on Amazon (hardcover, Kindle, audiobook), Indigo Canada ($55.99 CAD), Pan Macmillan UK, and Glose. Indigo lists a "Free Preview" alongside the pre-order, though the actual excerpt content was not publicly accessible at the time of research.
Greger's personal confirmation came in a January 6, 2026 NutritionFacts.org blog post ("Top 10 NutritionFacts.org Videos of 2025"), where he wrote: "my upcoming book on lifestyle approaches to pain management, which should be out in (fingers crossed) December 2026."
The Self Directed Podcast (#93, October 2024) remains the only known interview where Greger discusses the book by name, briefly describing it as his "next" project on pain management and revealing his subsequent book plans.
NutritionFacts.org does not yet have a dedicated page for the book, and Flatiron Books' author page has not yet added it to Greger's bibliography.
No trade reviews have appeared in Publishers Weekly, Kirkus, or Library Journal—these typically publish in October–November for December releases.

Greger's recent media activity has focused on other projects: a "How Not to Die" documentary (covered in a March 2026 Healio interview) and a 10th-anniversary revised edition of How Not to Die (released late 2025). The UK edition of How Not to Hurt is scheduled for December 9, 2027—a full year after the US release—through Pan Macmillan's Bluebird imprint.

Conclusion

How Not to Hurt represents the fourth major installment in Greger's "How Not to..." franchise, and its focus on chronic pain positions it at the intersection of two urgent issues: the ongoing opioid crisis and growing consumer demand for non-pharmaceutical health solutions. The book's most intriguing promise—seven specific pain-fighting foods—remains under wraps, but Greger's decade-long body of work on NutritionFacts.org provides a clear preview of his evidence base. With vitamin D, anti-inflammatory plant compounds, and dietary pattern interventions all likely featured, the book appears poised to be the most comprehensive popular science treatment of nutrition-based pain management to date. The full promotional rollout should begin by fall 2026, and trade reviews and media interviews will likely surface starting in October. All book proceeds will be donated to charity, consistent with Greger's long-standing practice.

Video trailer for his book - Sept 2026

One in five adults live in chronic pain. That’s more than 50 million Americans reporting feeling pain on most or all days of the previous three months. Internationally, the prevalence may average more like 30 percent, making chronic pain one of most common ailments in the world.

In the U.S., the economic impact of pain has been estimated to be close to a trillion dollars in direct medical costs, lost productivity, and disability; that’s more than what’s spent on heart disease, diabetes, and cancer combined.

But the greatest cost is in human suffering. In surveys across the spectrum of chronic pain conditions, the pooled prevalence of “past 2-week SI” was 26 percent. SI stands for suicidal ideation. That means that around_ one in four individuals with chronic pain thought about killing themselves within the last two weeks_. “Pain,” said Albert Schweitzer, “is a more terrible lord of mankind than even death itself.”

The large majority of patients with chronic pain are prescribed pain medications, but they may be unaware of the risks of taking even over-the-counter pain-killers––for example, the liver toxicity of excessive consumption of acetaminophen (Tylenol). Opioids may contribute to the deaths of 75,000 people every year in the United States, but over-the-counter pain-killers like ibuprofen may kill 50,000 Americans every year with ulcers, strokes, and heart attacks. Drugs can be dangerous. But we’re willing to swallow the risks for effective treatments. The question is: How effective are they?

When a senior executive at drug giant GlaxoSmithKline admitted the dirty little secret that the “vast majority of drugs” in general don’t work for most people, it set off a media firestorm. “This is of course no news to doctors,” the editor of a leading medical journal wrote, acknowledging the open secret that most drugs are ineffective for most patients. And it’s even worse in the field of pain management.

The Cochrane Library (named after Archie Cochrane, the “father of evidence-based medicine”) has published hundreds of high-quality reviews on various interventions for pain. You know it’s bad when the coordinating editor for this “gold standard” of science-backed medicine starts off their review on Evidence-Based Pain Management quoting Colonel Jessup from A Few Good Men: “You can’t handle the truth.”

From the hundreds of reviews, two clear facts seem to emerge. First, very few of the systematic reviews of interventions for acute pain (not even chronic pain) found they could achieve, on average, even a one-point drop in pain level over placebo when patients were asked to rate their pain before and after on a scale from 0 to 10. And the second takeaway is that the very best responses in the field of pain management involved halving pain levels in slightly more than half of patients compared to taking a sugar pill—and that was for acute distress, when pain was tracked over just a few hours. The same poverty of evidence exists for effective interventions for chronic pain. The reviewers conclude this may just be the “uncomfortable truth that we have to handle.”

An analysis by the chair of a committee doing systematic reviews for the International Association of the Study of Pain detailed the “sobering” truth that “failure is the norm.” Failure rates of painkillers for osteoarthritis drugs ranged from 71 to 86 percent. For chronic low back pain, failure rates are from 82 to 87 percent. For painful diabetic neuropathy, from 70 to 87 percent, and for chronic shingles pain, 71 to 84 percent. And fibromyalgia drugs failed 87 to 95 percent of the time to reduce pain by even 50 percent after months of treatment, compared to taking placebo sugar pills. The analysis concluded that the field of pain medicine needs to “confront its failings” and acknowledge that drugs can’t successfully treat more than a minority of people with painful conditions.

In “Rethinking Chronic Pain,” the editorial board of one of the most prestigious medical journals in the world concluded: “Over-reliance on drugs or devices may be spurred on by aggressive industry marketing… and perverse financial incentives for shorter consultations, drug prescribing, and invasive interventions.”

The desperation for effective treatments is reflected by a recourse to electroshock therapy, gamma-knife surgery of the brain to control pain, and electrodes implanted through the skull. Meanwhile, there are safe, simple, side-effect-free strategies that we may never hear of because they lack a corporate marketing budget. That’s why I wrote my new book, How Not to Hurt.

For example, one of the success stories in pain medicine is the development in the 1990s of abortive therapies for migraine headaches. Drugs like sumatriptan, sold as Imitrex, only fail 57 percent of the time. Guess what was shown to work just as well in a double-blind, randomized, placebo-controlled, clinical trial? Just an eighth of a teaspoon of ginger powder. You can hardly tell the ginger curve from the drug curve. In response to the billion-dollar blockbuster drug, 44% of patients were pain- free within two hours. In response to less than a penny’s worth of the ground ginger you can buy in most any store, 44 percent of patients were pain-free within two hours. There was one significant difference: fewer side effects in the ginger group.

Cinnamon can help prevent migraines in the first place, based on a randomized, double-blind, placebo-controlled trial that found that quarter-teaspoon doses could significantly decrease migraine frequency, severity, and duration. In the placebo group, their pain level dropped from an 8 out of 10 down to a 7, whereas in the group secretly slipped some cinnamon hidden in capsules, their pain dropped from an 8 out of 10 down to a 3. And, no, the study wasn’t funded by Big Bark.

Prescription drugs kill more than 100,000 Americans every year, making medications a leading cause of death. That’s why doctors are rightly resistant to change their clinical practice based on a single new suggestive study. But when it comes to something as safe, simple, and side-effect-free as cinnamon, what’s the downside to telling patients to give it a try? Many probably have it sitting in their pantry right now. Even if the cinnamon study was a total fluke, what’s the worst that can happen? Tastier oatmeal?

This is just one of many examples you’ll find throughout my book of simple foods to eat or avoid, treatments that are safer, cheaper, and sometimes even more effective than drugs. The most likely reason your doctor hasn’t said anything about these natural remedies is probably because they’ve never heard of them. The clinical trials were published in the peer-reviewed medical literature, but more than a million papers are published every year. Which of those million do you think your doctor hears about? The ones with corporate budgets driving their promotion. The ones the drug reps tell them about over their quote-unquote “free” lunch.

Plants aren’t profitable because plants aren’t patentable. The latest migraine drugs can cost more than $100 per pill, and don’t even work as well as the common migraine medication sumatriptan. Patients at risk pay more for less effective drugs because they’re safer. (Triptan drugs have artery-constricting effects, and may triple one’s odds of having a heart attack or stroke.) Ground ginger would be expected to work just as well, without the drug’s risks, and be literally a thousand times cheaper. But that’s the problem. There’s no money to be made. No company is going to thrill their stockholders selling something that costs less than a penny per day.

There isn’t much margin on mint, dividends on dates, rosehip returns, no windfalls for wheatgerm. No wonder most doctors have never heard about the studies I uncovered and share throughout my book. I certainly hadn’t. But that’s what we do at NutritionFacts.org. My team and I comb through tens of thousands of studies so you and your doctors don’t have to.

Billions of dollars are spent on unproven remedies and modalities that can sometimes make matters worse. My goal in writing my new book How Not to Hurt was to create the most definitive, evidence-based guide on natural approaches to pain management and relief, reviewing every noninvasive, nonpharmacologic intervention proven in randomized controlled trials to work, but might otherwise remain in obscurity due to lack of profitability.

I jump right in to cover all the major sources of chronic pain—back pain, joint pain, migraines, irritable bowel, fibromyalgia, endometriosis, fibroids, gout, tennis elbow, and more.

I go through conventional and alternative therapies and take the deepest dive into any and all diet and lifestyle approaches shown to relieve pain, or, even better, treat the underlying cause.

If you or a loved one is suffering from any of these conditions, I support the natural impulse to jump straight to that chapter. There are, however, important concepts, cautions, theories, and therapies that I introduce throughout the book that may bear on your personal situation. For example, in the Back Pain chapter, I cover the new research suggesting that treating acute pain with anti-inflammatory drugs like ibuprofen may actually prevent healing and make chronic pain worse—the finding that led to proclamations like “How we currently treat pain could be wrong.” That’s relevant to a wide variety of pain problems, not just back pain, but I only cover it once to avoid redundancy. So, I encourage affected readers to at least skim the rest of the chapters beyond your narrow focus.

In the Osteoarthritis chapter, topics of broad interest include a discussion of the adverse effects of over-the-counter NSAID drugs like ibuprofen and naproxen, and why we may not want to take them with food. I cover topical NSAIDs, platelet-rich plasma, quote-unquote “regenerative” medicine, and urtication (intentionally stinging yourself with nettles). Also, the chapter includes four important concepts— MCID, what it means to achieve a minimal clinically important difference when it comes to pain; regression to the mean, a concept “that is at once so trivial that it is blindingly obvious, and so deep that many scientists spend their whole career being fooled by it”; the healthy user effect, which can make supplements appear more useful than they are; and the placebo effect—how real it is and how surprisingly common it is for doctors to use it to effectively deceive patients.

In the Rheumatoid Arthritis chapter, I cover traditional Chinese medicine, introduce elimination diets, including fasting, and explore three overlooked sources of inflammation—Neu5gc, endotoxins, and sodium versus potassium intake.

In the Back Pain chapter, I also cover acupuncture, dry needling, cupping, chiropractic spinal manipulation (spoiler alert: it’s not all it’s cracked up to be); TENS (transcutaneous electrical nerve stimulation), and the undue influence of medical device companies. I get into the healing power of empathy; psychological and mind-body approaches; the efficacy paradox; and the adverse effects of Tylenol, including its purported links to autism. I also cover everything here is to say about back pain; these are just some of the things that can apply across conditions.

In the Shoulder Pain chapter, I consider the shocking fact that surgeons often recommend patients get procedures that they wouldn’t have performed on themselves. You’d think surgeons would be the most enthusiastic, which they are—for surgeries for their livelihood, but not for their lives.

In the Neck Pain chapter, I explore the research showing that even just being labeled as sick can make us act and feel sicker. In the Foot Pain chapter, I explain post-hoc bias, which is said to expose “a core weakness around intuitions in health care,” and in the Fibromyalgia chapter, I cover the concept of nociplastic pain, detail the four rules of sleep hygiene and conditioning, and explore what may be the oldest known method for relieving pain: music. In the Migraine Headaches chapter, I cover zinc and melatonin, caution about alpha-lipoic acid supplements, and address yoga, green light therapy, and neuromodulation: how pain can sometimes inhibit pain.

In the Irritable Bowel Syndrome chapter, I explore the mystery of open-label placebos, atypical food allergies like alpha gal syndrome and food sensitivities like gluten, as well as covering the gut microbiome (including fecal transplants), FODMAP diets, and glutamine supplements.

In the Inflammatory Bowel Disease chapter, I cover berberine supplements and biologic drugs like Humira, in addition to everything else you need to know about Crohn’s disease and ulcerative colitis.

In the Nerve Pain chapter, I relate concerns about gabapentin-type drugs, fighting fire with fire with the chili pepper compound capsaicin, the pros and cons of cannabis, acetyl-L-carnitine supplements, the importance of butyrate, how to prevent withdrawal symptoms when stopping antidepressants, instances when evidence-based medicine can lead us astray, and critiques of both sides of the vaccine efficacy debate. In the Ischemic Pain chapter, I convey Dr. Katz’s parable of the tiny parachute to explain why some randomized controlled trials require a double take, and in the Pelvic Pain chapter, I cover caveats about fish oil supplements, which again is applicable to other pain conditions. And each one of the thousands of scientific sources in my new book How Not to Hurt will be searchable and hyperlinked on NutritionFacts.org

What if there isn’t a chapter on your condition? There are literally thousands of conditions for which pain is a core symptom. I was only able to cover some of the most common. Or maybe your doctor doesn’t have a diagnosis for why you’re in pain at all. That’s where the Soothing Seven comes in.

There are certain foods, mostly spices, that came up in study after study, chapter after chapter, offering broad pain relief for a variety of disparate afflictions. Specifically there are seven that have been shown to help with three or more different diseases, so may offer the best hopes for helping across the board. I talk about the dosing for each, their beneficial side effects, and the caveats.

Now throughout the book, I identify dozens of different foods and beverages shown to help with specific conditions and note when they were tried but failed. In most cases, though, they just haven’t been tested more extensively. Most foods haven’t been tested at all. So, maybe they belong in an Effective Eight, Numbing Nine, or Tranquilizing Ten? You trll me. The nice thing about side-effect-free solutions is that you can just give them a try and see if they help. You have nothing to lose but your pains.

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As of Sept 2026, Dr. Greger's website has 333 Vitamin D videos

Vitamin D Videos include:

Iron-Deficiency Anemia: The Best Treatment and Are Vegetarians at Higher Risk?\
Supplements for Sarcopenia (Age-Related Muscle Loss)
Do Vitamin D Supplements Help Prevent Diabetes, Cancer Mortality, and Overall Mortality?
Vitamin D Supplements Tested for COPD, Heart Disease, Depression, Obesity, and Cancer Survival\
Vitamin D May Explain Higher Bone Fracture Risk in Vegans
Flashback Friday: Will You Live Longer If You Take Vitamin D Supplements and How Much Should You Take?
Flashback Friday: Do Vitamin D Supplements Help with Diabetes, Weight Loss, and Blood Pressure?
Dietary Supplements for Autism
The Best Supplement for Fibromyalgia