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Diet to Reduce Joint Pain
A diet to reduce joint pain focuses on foods that lower inflammation. Many of the foods discussed below are also good for your gut health, which, according to research, can improve your immune system.
While the article below talks a lot about arthritis, my interest is on joint pain in general. I am a long-term survivor of multiple myeloma. Like many MM survivors, I live with different types of pain. My shoulder pain results from a common side effect of dexamethasone called avascular necrosis.
To add foods to my diet, I supplement with
- Omega-3 fatty acids
- Curcumin
- Green Tea Extract
- Ground Flax Seeds
I do this simply because I don’t get enough of these foods in my daily diet.
The video linked below overlaps with the article below as well as talking up the importance of our gut health.
The Top 5 Foods That Reduce Inflammation & Heal The Body | Dr. William Li
Email me at David.PeopleBeatingCancer@gmail.com to learn more about both conventional and non-conventional treatments for multiple myeloma.
Thank you,
David Emerson
- MM Survivor
- MM Cancer Coach
- Director PeopleBeatingCancer
10 Best Foods for Joint Health to Reduce Pain and Inflammation
Numerous foods possess anti-inflammatory and pain-relieving properties that can support joint health. Examples include fatty fish, fruits, vegetables, low-fat dairy, nuts, seeds, and spices.
1. Fatty Fish
Fatty fish, including salmon, trout, sardines, and mackerel, are high in omega-3 fatty acids. Omega-3 fatty acids have been found to have potent anti-inflammatory properties.1 The Arthritis Foundation recommends a 3- to 6-ounce serving of fish two to four times a week.2
Arthritis Foundation. Best fish for arthritis,
2. Fermented Foods
Fermented foods are made through the action of bacteria and yeast, which changes the chemical structure of the food.5
Examples of fermented foods include:
- Cottage cheese
- Kefir
- Kombucha
- Pickles
- Sauerkraut
- Sourdough bread
- Yogurt
Because they contain good probiotic bacteria and fungi, fermented foods may enhance the immune system, reduce inflammation, and even lower the risk of various inflammatory conditions.5 In fact, there is compelling evidence that fermented vegetables, in particular, could potentially treat or prevent inflammatory diseases.
3. Fruits and Vegetables
“Colorful vegetables” have been found to be beneficial for people with arthritis.6 The antioxidant nutrients that add color to these vegetables—including beta-carotene (producing an orange coloring), chlorophyll (producing a green coloring), and flavonoids (producing a purple coloring)—have been linked to improved immune function and anti-inflammatory processes. Antioxidants counter highly reactive molecules in cells (called free radicals) that can promote inflammation.
Colorful vegetables include:6
- Broccoli
- Carrots
- Dark leafy greens (e.g., kale, spinach)
- Sweet peppers
- Tomatoes
Fruits noted for their anti-inflammatory effects include:6
- Apples
- Berries, including blackberries, blueberries, and strawberries
- Citrus fruits, including lemons and oranges
- Stone fruits like cherries, peaches, and plums
4. Green Tea
Green tea contains a compound called epigallocatechin-3-gallate (EGCG), which has been found to have impressive anti-inflammatory effects.7
To get the most anti-inflammatory effects from drinking green tea, be mindful of how much sugar you are adding. Excessive amounts of sugar can trigger inflammation.8
Ma X, Nan F, Liang H, et al. Excessive intake of sugar: an accomplice of inflammation. Front Immunol. 2022;13:988481. oi:10.3389/fimmu.2022.988481
5. Healthy Oils
Plant oils like olive oil, sunflower oil, sesame oil, avocado oil, and peanut oil are considered healthy fats. Many of these are part of the Mediterranean diet, which is noted for fighting inflammation.9
Only a small portion of plant oils is saturated fat, which can raise low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and is detrimental to your heart.9
The rest of the fat in these oils consists of polyunsaturated fats (known for lowering LDL) and monounsaturated fats (such as oleic acid), which may increase high-density lipoprotein (HDL) cholesterol (“good cholesterol”) and lower the risk of heart disease. These types of healthy fats may help reduce inflammation.9
6. Legumes
Legumes are a family of plants that includes beans, lentils, chickpeas, and peas.10 These foods are nutrient-dense and good sources of protein, fiber, complex carbohydrates, and essential vitamins and minerals.
Research shows that legumes also provide various helpful compounds, such as peptides, polyphenols, and saponins.10 These compounds are known for their antioxidant and anti-inflammatory effects. Many researchers believe they could be an alternative option for managing inflammatory conditions, including arthritis.
7. Low-Fat Dairy
Dairy consumption might help manage your inflammation and reduce joint pain. A 2017 review of 52 clinical studies concluded that low-fat dairy had anti-inflammatory effects (although it must be avoided in people with milk allergy).11
Dairy is also one of the best sources of calcium and vitamin D. Together, calcium and vitamin D can help sustain healthy bones, which is vital for people with arthritis.12
8. Nuts and Seeds
Nuts and seeds, including walnuts, almonds, flaxseeds, and chia seeds, are good sources of anti-inflammatory omega-3 oils.13 They may help manage joint pain and inflammation caused by RA (in which the immune system attacks healthy cells, such as the synovium lining joints) and osteoarthritis (wear-and-tear arthritis),
9. Spices and Herbs
Various herbs and spices can help reduce inflammation and joint pain.
Cinnamon, garlic, ginger, turmeric, and saffron are all popular options that have significant research backing their use in managing rheumatic diseases (such as RA), osteoarthritis, and fibromyalgia (a condition producing fatigue and widespread pain in the muscles, bones, and connective tissue).14 These herbs and spices have antioxidant, anti-inflammatory, and anticancer properties.
10. Whole Grains
Research shows that whole grains play a role in managing systemic (whole-body) inflammation.15 Whole grains are loaded with fiber, which is vital for maintaining a healthy gut microbiome (the community of microbes in the digestive system), a robust immune system, and controlling inflammation.
A diet rich in whole grains may help reduce C-reactive protein (a biomarker of inflammation).15 In contrast, eating refined grains like white bread, puffed rice, or white rice might increase inflammation and make your joints hurt more…”
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