8 Foods That Help Reduce Inflammation and Ease Arthritis Pain

There’s no cure for arthritis, but it is possible to limit arthritis pain. Did you know that some foods may ease symptoms, in addition to medication?

If you have arthritis, inflammation in your body makes joint pain worse from fluid build up in the joints, adding pressure, stiffness and pain. Some foods help to reduce inflammation, which may ease your symptoms.

“There’s no special ‘arthritis diet’ that will eliminate all symptoms,” says orthopedic surgeon, Roman Ashmyan, D.O. “Still, eating foods that lower inflammation may help to limit pain.”

Best Foods to Eat to Reduce Inflammation for Arthritis Pain

Several foods have anti-inflammatory effects and other benefits that may ease arthritis symptoms. The more often you eat them, the better you may feel.

Think about adding some, or all, of these foods to your diet to reduce inflammation:

• Fish high in omega-3 fatty acids are research-proven to help lower inflammation. Eat fish like salmon or tuna twice a week to reap the benefits.
• Blackberries, blueberries and raspberries are high in anthocyanins, pigments that reduce inflammation. They’re also high in antioxidants, which help to fight inflammation.
• Walnuts, almonds, pistachios and other nuts are high in omega-3s, which help reduce inflammation. Nearly all nuts also contain vitamin B6, which has anti-inflammatory properties.
• Oranges, grapefruit and other citrus fruits are high in vitamin C, which reduces inflammation. Vitamin C also helps the body produce collagen, which is important for healthy joints.
• Yogurt and other low-fat dairy products are high in calcium and vitamin D. Together, these nutrients help strengthen bones, which may minimize arthritis pain. 
• Spinach, kale and other leafy greens are high in vitamin K, which reduces inflammation. They’re also rich in antioxidants and vitamin C.
• Green tea contains certain antioxidants that not only reduce inflammation, they’re joint-friendly. They slow down cartilage breakdown, which may ease joint pain.
• Olive oil is high in inflammation-fighting omega 3’s. It also contains oleocanthal, an antioxidant with anti-inflammatory properties.

“Many of the foods that help to manage arthritis pain pair together nicely,” Dr. Ashmyan says. “You can combine anti-inflammatory foods at mealtime or eat them throughout the day.”

Some people with arthritis avoid nightshade vegetables, which includes tomatoes, peppers and eggplant – there is conflicting research about whether or not these foods cause flare ups of inflammation. 

Most people have no problems with nightshades, which contain vitamins, minerals and antioxidants. If they don’t cause you trouble, don’t eliminate them from your diet.

Best Foods to Avoid to Reduce Inflammation for Arthritis Pain

Foods which are more likely to increase arthritis pain should be eaten sparingly. They may be tasty, but they aren’t nutrient-dense, so eating them isn’t essential.

Try to limit or avoid eating these foods, which may contribute to inflammation:

• Sugar, including soda, candy and baked goods.
• Refined white flour, which is in a variety of baked goods. Opt for whole-grain flour instead.
• Saturated fats – red meat and full-fat dairy products contain high levels.
• Fried foods, which are often breaded with refined flour and fried in unhealthy oil.
• Processed foods, including snack foods, which contain white flour and unhealthy additives. 

These foods may contribute to arthritis pain in more ways than one. Along with inflammation, they may contribute to weight gain, putting more stress on joints.

“As a guideline, to relieve arthritis pain, eat nutrient-dense whole foods,” says Dr. Ashmyan, “and shy away from anything overly processed, sweet or fried.”

Next Steps & Resources:

• Meet our source: Roman Ashmyan, D.O.
• Make an appointment online with Dr. Ashmyan or a doctor near you, or call 800-822-8905.
• Learn more about our orthopedic services.