Certain foods can reduce inflammation and support joint health, while others may worsen arthritis symptoms. Anti-inflammatory options such as fatty fish, berries, green tea, turmeric, and nuts may help ease pain and protect cartilage. In contrast, added sugars, processed meats, omega-6-rich oils, refined carbohydrates, and excessive alcohol can increase inflammation and aggravate discomfort.
Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids and vitamin D, both linked to reducing inflammation and easing arthritis symptoms. Studies show that eating these fish at least twice a week is associated with lower disease activity in rheumatoid arthritis. Health organizations recommend regular servings to help manage joint pain and support overall health.
Berries' Antioxidants May Ease Arthritis Inflammation
Berries, including blueberries, strawberries, and raspberries, are rich in antioxidants such as anthocyanins. These compounds have anti-inflammatory properties that may help reduce joint pain and swelling associated with arthritis. Consuming them fresh, frozen, or dehydrated without added sugar can provide these benefits while supporting overall health.
Green tea contains the antioxidant epigallocatechin-3-gallate (EGCG), which research suggests can reduce inflammation and slow cartilage damage in arthritis. Regular consumption, such as two servings daily without added sugar, may help protect joints and support overall joint health.
Turmeric contains curcumin, a natural compound with notable anti-inflammatory effects. Research suggests it may help reduce arthritis-related joint pain and swelling, especially when combined with black pepper to improve absorption. Incorporating turmeric into meals is a safe and flavourful way to potentially support joint health.
Numerous high-quality studies and research indicate that turmeric contains compounds with medicinal properties. These have significant benefits for the body and brain, and are beneficial for conditions like osteoarthritis, obesity, cancer, heart disease, and diabetes. Turmeric is also good for the liver and acts as an antifungal and antibacterial agent. Many of these benefits are attributed to its main active ingredient, curcumin. Turmeric is also the spice that gives curry its yellow colour and has been used in India for thousands of years as both a spice and a medicinal herb.
Nuts Provide Anti-Inflammatory Benefits for Joint Health
Nuts like walnuts and almonds are high in healthy fats, fibre, and antioxidants that can help lower inflammation and support joint function. Research links regular nut consumption to reduced risk of inflammatory diseases, including arthritis. They are an easy, nutrient-dense snack that may contribute to better joint health over time.
Added Sugars May Aggravate Arthritis Symptoms
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Research indicates that consuming added sugars, such as those in soda, desserts, and processed foods, can increase inflammation in the body. In people with rheumatoid arthritis, sugar-sweetened beverages are often reported as major triggers for worsening pain and discomfort. Limiting these sugars may help manage symptoms and improve overall joint health.
Processed and Red Meats May Worsen Arthritis Symptoms
Research suggests that consuming processed meats such as bacon and sausages, as well as red meats, is linked to higher levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6). These markers are associated with increased inflammation, which can aggravate arthritis symptoms. Diets that limit or exclude these meats in favour of plant-based options may help reduce inflammation and improve symptom management.
Corn, sunflower, and soybean oils are high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess without adequate omega-3 intake. These oils are frequently found in processed and fast foods, making them easy to overconsume. Choosing alternatives like olive or avocado oil and incorporating omega-3-rich foods may help balance dietary fats and reduce inflammation.
Refined carbohydrates such as white bread, white rice, and pasta can cause rapid increases in blood sugar, which may trigger inflammation. Over time, this inflammation can contribute to chronic joint pain in people with arthritis. Choosing whole grains instead can help reduce these effects and support joint health.
Excessive Alcohol Can Aggravate Arthritis Symptoms
Regular heavy alcohol use can inflame the gut lining and contribute to a condition known as leaky gut, which may worsen the body's inflammatory response. It can also interfere with the effectiveness of arthritis medications, making symptom control more difficult. Reducing or eliminating alcohol intake may help lower inflammation and ease joint discomfort.
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
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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
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Fermented foods are made through the action of bacteria and yeast, which changes the chemical structure of the food.
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
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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
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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
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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 ofpolyunsaturated fats(known for lowering LDL) and monounsaturated fats (such as oleic acid), which may increasehigh-density lipoprotein (HDL) cholesterol("good cholesterol") and lower the risk of heart disease. These types of healthy fats may help reduce inflammation.
6. Legumes
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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
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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
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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
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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
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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.
©Photo by Derek Davis/Portland Portland Press Herald via Getty Images. 
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