The foods you consume can make a big difference to your quality of life. Inflammation is a key component of many types of joint pain, and so it stands to reason that eating anti-inflammatory, bone supporting, nutritious foods that give your body what it needs to thrive would be an important part of an overall pain management strategy. So which foods are good for joint pain?
Can I fix my joint pain through changing my diet?
“No, changing your diet won’t completely eliminate joint pain as it has many underlying causes,” says Ana Reisdorf, a dietician and co-owner of The Food Trends. “But it can help reduce joint pain and inflammation. Certain foods have anti-inflammatory benefits that can reduce pain, while others may exacerbate inflammation and pain. So an anti-inflammatory diet is just one part of managing joint pain.”
Changing your diet won’t completely cure your joint pain, but it can greatly help. In addition to the anti-inflammatory and nutrient properties in many of these foods, it’s generally recommended that people with arthritis eat a healthy diet and try to reach or maintain a healthy weight. Excess weight can put extra strain on already painful joints, especially weight bearing joints like knees and hips. Losing weight can reduce this strain, as well as improve mobility.
Why is it important to eat anti-inflammatory foods when you have arthritis?
“Arthritis is linked with chronic inflammation, which makes pain worse,” says Ana. “Anti-inflammatory foods help lower the inflammation at a cellular level, slowing the progression of the disease and improving mobility. Eating an anti-inflammatory diet can also support weight loss, which reduces strain on the joints.”
So what foods can help with joint pain?
1. Foods rich in Omega 3 fatty acids
“Fatty fish is rich in omega-3 fatty acids: healthy fats that reduce inflammatory markers like cytokines and prostaglandins,” says Ana. “If you don’t like fish, try walnuts or flax.”
Oily fish like salmon, mackerel, sardines, herring, and tuna are rich in omega 3. Non fishy sources include flaxseeds, chia seeds, and walnuts. Some fruits, like avocados, berries, papaya and oranges also contain some omega 3, as does edamame and seaweed. You can also get omega 3 from supplements and fortified foods.
“Omega-3 fatty acids have strong anti-inflammatory properties,” adds Dr. Michael Chichak, Medical Director at MEDvidi. “These oils can help reduce joint swelling and stiffness, particularly in individuals with rheumatoid arthritis. Additionally, fatty fish is a great source of vitamin D, essential for bone health.”
2. Berries
“Berries are packed with antioxidants and anthocyanins, which can reduce inflammation and oxidative stress in joints,” says Dr Michael. “Their high vitamin C content aids in collagen production, crucial for maintaining joint health. Including a serving of berries in your daily diet can support joint flexibility and reduce pain.”
Strawberries, blueberries, raspberries, and blackberries etc. also contain polyphenols, which have an anti-inflammatory effect. You can eat berries fresh, add them to smoothies, or buy them frozen.
3. Leafy Greens
“Leafy greens are loaded with antioxidants, vitamins (like C and K), and anti-inflammatory compounds,” says Dr Michael. “They can help combat oxidative stress and protect joints from damage. Broccoli, in particular, also contains sulforaphane, a compound that may block inflammatory pathways.”
Leafy greens are also good sources of vitamin E, which helps protect the body against pro-inflammatories. These vitamins also help protect cells from free radical damage, and are surprising sources of calcium, which helps protect and strengthen the bones. Calcium also helps maintain the health of cartilage, which is really important for osteoarthritis.
4. Olive Oil
“Extra virgin olive oil contains oleocanthal, which has anti-inflammatory properties similar to ibuprofen,” says Dr Michael. “Its healthy fats also support overall joint function and reduce cartilage degradation. Using olive oil as a replacement for saturated fats may improve joint health over time.”
The predominant fat in olive oil is oleic acid, which studies suggest can help reduce inflammation and oxidative stress. It is also a helpful source of antioxidants, and it may help prevent strokes, heart disease, obesity, and Alzheimer’s.
5. Nuts and seeds
“These are excellent sources of plant-based omega-3 fatty acids and antioxidants,” says Dr Michael. “They help lower inflammation in the body while providing magnesium, crucial for bone and joint health. Walnuts, in particular, have been studied for their role in reducing markers of inflammation.”
Nuts and seeds are also a wonderful source of protein, and they contain vitamins and minerals, like vitamin E, zinc, and selenium, which can help reduce inflammation. Studies show that eating almonds can significantly reduce hunger, which is important as one of the main things you can do to manage arthritis is maintain a healthy weight. Sesame seeds are high in copper, which can reduce joint pain and stiffness, and they may also be able to reverse some of the changes in cartilage that has already been affected by osteoarthritis and potentially make it thicker.
6. Turmeric
“Turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound,” says Dr Michael. “It can help reduce pain and swelling associated with arthritis. Pair turmeric with black pepper to enhance curcumin absorption for maximum benefits.” While we don’t fully know the extent of curcumin’s anti-inflammatory benefits, it may involve inhibiting pro-inflammatory signals, regulating the immune system, and altering the activity of pro-inflammatory cytokines (immune cells).
7. Green tea
“Green tea is rich in polyphenols with anti-inflammatory and joint-protective properties,” says Ana. Epigallocatechin gallate (EGCG), the major active component in green tea, is a potent antioxidant with anti-inflammatory and oxidative stress properties. It may also be able to inhibit bone and cartilage degeneration, which is really important for osteoarthritis. (Studies in animals have found that mice who were fed an antioxidant-rich polyphenolic fraction isolated from green tea had significantly reduced incidence of arthritis.
8. Whole grains
“Whole grains are high in fiber, which can reduce levels of C-reactive protein (CRP), a marker of inflammation associated with arthritis,” says Dr Michael. “Including whole grains can help lower systemic inflammation while providing sustained energy. They are a healthier carbohydrate option for supporting joint health.”
Do you think we’ve missed anything out? What do you eat to help with joint pain? Let us know on Facebook!
