Arthritis and joint pain are debilitating conditions, affecting nearly 50% of people over the age of 65. While pharmaceuticals can help manage joint pain related to rheumatological arthritis, osteoarthritis, and reactive arthritis, adopting a joint-healthy diet can also help alleviate pain symptoms and enhance overall wellness.
At GoGoGrandparent, we believe in maintaining independence and control of your life, and that journey starts with pain-free living. This article will explore the benefits of an anti-inflammatory diet for arthritis and the 11 best foods for joint pain to help you finally regain power over your health and wellbeing, so you can get back to living your life the way you want.
11 best foods for arthritis
1. Fatty fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, renowned for their anti-inflammatory properties. Studies show that omega-3s may help prevent or alleviate arthritis by reducing swelling and lubricating the joints. Omega-3s also have systemic effects on rheumatological diseases, helping to ease other symptoms related to autoimmune conditions like rheumatoid or psoriatic arthritis.
Mayo Clinic recommends most adults aim for about two to three servings (4oz) of omega-3 fish per week. The best fatty fishes to include in your arthritis diet are salmon, sardine, Atlantic mackerel, cod, herring, lake trout, and light tuna. Learn how to make scrumptious fish and veggies (and other dinner recipes) here.
If you’re not a fan of fish, chat with your doctor about incorporating fish oil pills into your vitamin regimen.
2. Olive oil
Olive oil, rich in antioxidants and monounsaturated fats, is a flavorful addition to an arthritis diet. Studies show that the antioxidants in olive oil may inhibit or “turn off” those genes that drive inflammation. Researchers have also discovered that the oleic acid in olive oil reduces inflammatory markers like C-reactive protein.
Olive oil isn’t just an excellent choice for an anti-inflammatory diet for arthritis; it also may help prevent stroke, lessen cancer risk, protect against heart disease, fight cognitive decline, reduce the risk of type 2 diabetes, and fight off infection-causing bacteria. Plus, olive oil isn’t associated with weight gain or obesity, so it’s one of the healthiest fats to incorporate into an arthritis diet.
Choosing high-quality olive oil is essential. Many store-bought olive oils are diluted with less healthy oils like canola or vegetable oil, which are among the worst foods for arthritis and inflammation. When buying olive oil, look for 100% olive oil that comes in a dark or amber glass, as the dark color helps prevent oil oxidation. Learn more about buying olive oil with this article by Bon Appétit.
3. Avocado
Avocado is another healthy fat to include in an anti-inflammatory diet for arthritis. Avocado is a nutrient-packed superfood rich in:
- Monounsaturated fats that reduce inflammation and manage joint pain;
- Antioxidants like tocopherols and carotenoids, which combat the oxidative stress that contributes to joint damage;
- Potassium, which maintains the electrolyte balance essential for muscle and joint function;
- Vitamin E, the vitamin known for protecting joint cells;
- Dietary fiber that keeps gut inflammation in check.
Avocados are a versatile food to add to your arthritis diet plan. Mash them for guacamole, slice them in your salad, or spread them on whole-grain toast topped with lox. Check out this recipe for avocado toast and other easy breakfast ideas here.
4. Berries
Strawberries, raspberries, and blueberries are antioxidant-rich fruits that combat oxidative stress and reduce inflammation.
Strawberries have even more vitamin C per serving than an orange (while being lower in sugar). Vitamin C is an important part of an arthritis diet as it stimulates collagen and proteoglycan production, the tools for building joint cartilage.
Raspberries are also high in antioxidants, vitamin C, and anthocyanin, and they contain quercetin, the heart-healthy vitamin.
Blueberries are the premier superfood to include in an anti-inflammatory diet for arthritis. They’re jam-packed with antioxidants and nutrients that lower blood pressure, prevent heart disease, improve memory, lubricate joints, reduce inflammation, and so much more. Adding more blueberries is one of the most effective ways to add a burst of nutrients to your arthritis diet.
One of the best snack foods for joint pain is a bowl of berries topped with a little whipped cream. It’s a delicious dessert that packs a healthy punch. Check out these other healthy snacks for seniors here.
5. Cherries
Cherries, especially tart cherries, contain antioxidant compounds that reduce inflammation and alleviate arthritis symptoms. Researchers have shown that incorporating tart cherry juice into an arthritis diet helps reduce symptoms of osteoarthritis and lowers the risk of flares with gout.
Adequate, high-quality sleep is necessary to reduce swelling and inflammation in your joints and tendons, and tart cherry juice promotes the body’s natural melatonin production, supporting better sleep. Try drinking a glass of cherry juice before bed to help you fall asleep quicker and stay asleep longer.
6. Broccoli
Broccoli and other cruciferous vegetables are the best foods for joint pain because they contain sulforaphane, which is linked to significant health benefits like a stronger heart, lowered risk of cancer, and reduced chronic inflammation. Studies show that sulforaphane from a broccoli-rich diet can help stop the breakdown of cartilage in the joints, slowing the progression of osteoarthritis. Another study found that sulforaphane diminished RA symptoms by reducing the production of inflammatory cytokines.
Here are a few lunch ideas to incorporate more broccoli and veggies in your arthritis diet. Not a fan of broccoli? Check out some new broccoli recipes to try out here.
7. Nuts and seeds
Nuts and seeds are excellent sources of omega-3 fatty acids, magnesium, and zinc, crucial for bone health and managing arthritis symptoms. With the highest omega-3 content, walnuts are being studied for their potential to lower C-reactive protein, which contributes to inflammatory arthritis. Flaxseeds are a great source of ALA, an antioxidant that helps protect the body’s cells from damage.
However, some individuals find that certain nuts, like peanuts, actually worsen their arthritis symptoms. Testing different nuts can help identify the most suitable options for your customized arthritis diet.
8. Turmeric
Curcumin, the active compound in turmeric, has potent anti-inflammatory properties. Numerous studies have proven the efficacy of turmeric in an arthritis diet, both for rheumatological arthritis and osteoarthritis. Moreover, turmeric has a ton of other health benefits, like reducing the incidence of mood disorders, depression, dementia, degenerative eye conditions, metabolic syndrome, anxiety, and more.
Incorporating turmeric into your cooking is a tasty addition to an anti-inflammatory diet for arthritis. However, to really see turmeric’s effects on your joints, you may need to incorporate curcumin in higher quantities through approved supplements. Chat with your doctor about adding turmeric to your arthritis diet plan.
9. Garlic
Garlic contains diallyl disulfide and allicin, two compounds valuable to an anti-inflammatory diet for arthritis. Research shows that garlic supplementation lessens pain intensity and fatigue in those suffering from rheumatoid arthritis. Plus, garlic is a superfood shown to reduce the incidence of diseases like cancer, cardiovascular and metabolic disorders, high blood pressure, and diabetes.
10. Ginger
Ginger has been used for centuries for its anti-inflammatory effects. After gathering evidence from over 109 studies, researchers concluded that ginger is one of the healthiest foods for arthritis and overall health and wellness. Ginger particularly reduces osteoarthritis symptoms, and its minimal side effects make it a great alternative or addition to traditional pharmaceuticals.
11. Green tea
Green tea, rich in polyphenols like EGCG, possesses notable anti-inflammatory properties. Evidence suggests that green tea catechins play a vital role in maintaining healthy joints and skeletal muscle, thus reducing arthritis symptoms and slowing the progression of joint damage. Green tea is also great for mental health, making it an easy, nutritious addition to a morning routine or meditation practice.
Worst foods for arthritis
Along with adding more of the best foods for arthritis into your diet, you should also be mindful of those foods that exacerbate inflammation and joint pain. Below are some of the worst foods for arthritis that might aggravate or contribute to your condition.
- Processed foods are high in trans fats and preservatives, which exacerbate arthritis symptoms. Whole foods grown in nature should be the primary staples in an anti-inflammatory diet for arthritis.
- Refined sugar promotes inflammation, which worsens joint pain. Beverages, sweets, and packaged foods high in added sugar often cause arthritis flares.
- Red meat may contribute to inflammation when consumed in high amounts. Choose leaner proteins when possible, like fatty fish or poultry.
- Dairy products contribute to leaky gut, which causes inflammation for many people. Consider trying dairy alternatives like almond or coconut milk to see if reducing dairy helps ease your symptoms.
- Gluten foods (wheat-based products) may worsen arthritis by damaging the gut lining. Consider a gluten-free diet if you struggle with wheat-based products.
- Vegetable oils high in omega-6 and low in omega-3 may worsen osteoarthritis and rheumatoid arthritis. Getting more omega-3 through fatty fish and olive oil is a great way to properly balance omega-3s and -6s. Avoid vegetable shortening, margarine, and corn or safflower oil that are high in unhealthy fats.
- Salt in high quantities may be a risk factor for inflammatory arthritis. While you don’t want to cut salt out entirely (our bodies need salt to survive), you may want to reduce your sodium intake as part of a holistic arthritis diet.
- AGEs are molecules created through a reaction between sugar and protein or fats. These occur during certain cooking and food prep methods, as seen in bacon, grilled steak, roasted or fried chicken, broiled hot dogs, fries, American cheese, mayo, and margarine. When AGEs accumulate in your body, it can cause inflammation that progresses arthritis disease. Instead, focus on “slow-and-low” cooking options like boiling, steaming, and slow cooking.
- Alcohol has been linked to chronic inflammation, increasing the risk of osteoarthritis and levels of uric acid in the body (the cause of gout). Cutting back on alcohol may help lessen some of your arthritis symptoms and promote overall health.
AIP: anti-inflammatory diet for arthritis
Many people have seen success with the autoimmune protocol (AIP) arthritis diet. AIP is an elimination diet that removes the worst foods for arthritis while adding in more beneficial, whole foods. After a short elimination period, you slowly reintroduce foods to see if your symptoms worsen or improve. This arthritis diet is a great way to get in tune with your body’s unique needs and recover your health for the long-haul. If you’re dealing with severe arthritis that you can’t seem to get in check, consider trying the AIP diet.
Getting groceries with GoGoGrandparent
When arthritis symptoms hit, the last thing you want to do is go grocery shopping. Walking around, standing in line, and dealing with crowds can worsen joint pain. GoGoGrandparent is there to help.
GoGo offers grocery delivery, so you can have healthy foods for arthritis delivered right to your door. With just a phone call to a friendly operator, you can order your entire grocery list right from your couch. One of our screened, professional delivery folks will grocery shop for you and deliver the food to your doorstep. Our operators can even save your grocery lists, so you can reorder your favorite arthritis diet foods in a snap or schedule regular deliveries in advance.
Learn more about GoGo grocery delivery here to get started.
Starting an arthritis diet
Adopting an anti-inflammatory diet for arthritis is a proactive approach to managing your joint pain. Combined with medical treatments and a lifestyle plan from your doctor, incorporating more beneficial foods for arthritis will contribute to greater wellbeing and quality of life.
Get your favorite foods for joint pain delivered to your door. Register with GoGoGrandparent for stress-free, convenient grocery delivery to get your arthritis diet started today.
Note: We recommend you consult with a healthcare professional or dietician to create a personalized arthritis diet plan for you.
