Monday, 23 June 2025

10 Best Foods for Joint Health to Reduce Pain and Inflammation

From verywellhealth.com

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 

Fresh anchovies

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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. The Arthritis Foundation recommends a 3- to 6-ounce serving of fish two to four times a week.

In a study of 176 people with the inflammatory autoimmune disease rheumatoid arthritis (RA), fish consumption two or more times a week was associated with slightly lower disease activity compared to never eating fish or eating it only once a month.

RA is a type of inflammatory arthritis that occurs when the immune system malfunctions, resulting in inflammation (swelling) of the joint linings.

2. Fermented Foods

Sauerkraut

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Fermented foods are made through the action of bacteria and yeast, which changes the chemical structure of the food.

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. In fact, there is compelling evidence that fermented vegetables, in particular, could potentially treat or prevent inflammatory diseases. 

3. Fruits and Vegetables 

Colorful fruits and vegetables

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"Colourful vegetables" have been found to be beneficial for people with arthritis. The antioxidant nutrients that add colour to these vegetables—including beta-carotene (producing an orange colouring), chlorophyll (producing a green colouring), and flavonoids (producing a purple colouring)—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.

Colourful vegetables include:

  • Broccoli
  • Carrots
  • Dark leafy greens (e.g., kale, spinach)
  • Sweet peppers
  • Tomatoes

Fruits noted for their anti-inflammatory effects include:

  • 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

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Green tea contains a compound called epigallocatechin-3-gallate (EGCG), which has been found to have impressive anti-inflammatory effects.

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.

5. Healthy Oils

Olive oil

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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.

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.

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.

6. Legumes 

Legumes including beans, peas, and lentils

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Legumes are a family of plants that includes beans, lentils, chickpeas, and peas. These foods are nutrient-dense and good sources of protein, fibre, complex carbohydrates, and essential vitamins and minerals. 

Research shows that legumes also provide various helpful compounds, such as peptides, polyphenols, and saponins. 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

Milk

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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).

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.

8. Nuts and Seeds

Nuts and seeds

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Nuts and seeds, including walnuts, almonds, flaxseeds, and chia seeds, are good sources of anti-inflammatory omega-3 oils. 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

Spices in jars

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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). These herbs and spices have antioxidant, anti-inflammatory, and anticancer properties.

10. Whole Grains

Whole grain bread and pasta

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Research shows that whole grains play a role in managing systemic (whole-body) inflammation. Whole grains are loaded with fibre, 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). In contrast, eating refined grains like white bread, puffed rice, or white rice might increase inflammation and make your joints hurt more.

What Foods Should You Avoid With Inflammation? 

You will want to avoid certain foods to stop inflammation from occurring.

Foods known for causing inflammation include:

  • Foods high in sodium, like canned soups and snack foods
  • Processed foods like fast food and convenience foods
  • Processed sugars, including candy, cookies, cake, and soda
  • Refined grains
  • Saturated fats like red meat and foods made with saturated fats and oils

Key Takeaways 

  • You may be able to reduce inflammation and joint pain by choosing a variety of antioxidant-rich and anti-inflammatory foods.
  • Focus on eating fatty fish, fruits, colourful vegetables, nuts, seeds, legumes, and whole grains. 
  • To prevent inflammation, reduce or avoid processed foods, sugars, high-sodium foods, saturated fats, and refined grains.

  • https://www.verywellhealth.com/foods-for-joint-health-11754886 

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