February 2025
Inflammation is a natural immune response, but when it becomes chronic, it can contribute to joint pain and stiffness - especially for
those with arthritis. While medication and exercise are essential for joint health, diet also plays an important role.
Certain foods contain powerful anti-inflammatory properties that may help reduce pain, improve mobility, and support overall joint health when used in conjunction with daily exercise.
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Fatty fish such as salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids, which have been shown to reduce inflammation in the body. Omega-3s help decrease joint stiffness, swelling, and pain, making them an essential part of an anti-inflammatory diet.
How to Add it to Your Diet:
***Check out BBC Good Food for their yummy and nutritious fish recipes here.
Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants and polyphenols, which may help combat inflammation and protect joint tissues from damage. They also contain anthocyanins; this is a compound linked to reduced inflammation in arthritis.
How to Add it to Your Diet:
Dark leafy greens like spinach, kale, silverbeet, and parsley are full of vitamin C and K, which may help protect joints and reduce inflammation. These greens are also packed with calcium, essential for maintaining strong bones and cartilage.
How to Add it to Your Diet:
***Check out BBC Good Food for their tasty spring green recipes here.
Nuts like walnuts, almonds and pistachios, as well as seeds like flaxseeds and chia seeds, are rich in healthy fats, fibre, and anti-inflammatory properties. They are a great source of plant-based omega 3s, which can help reduce arthritis symptoms.
How to Add it to Your Diet:
***Check out BBC Good Food for some healthy nuts and seed recipes here.
Extra-Virgin Olive Oil (EVOO) is rich in healthy monounsaturated fats and polyphenols, which have anti-inflammatory effects. EVOO also contains oleocanthal, a compound that may reduce joint pain. EVOO is largely made up of omega-9 fatty acids also known as oleic acid which is a healthy monounsaturated fat. Oleic acid can also help with controlling blood cholesterol levels and reducing blood pressure.
How to Add it to Your Diet:
***For more information on EVOO and its benefits on arthritis management, please read our free article here.
Wholegrains like quinoa, amaranth, brown rice, whole oats, and barley contain fibre, which may help reduce levels of C-reactive protein (CRP), an inflammatory marker linked to arthritis and heart disease. These wholegrains can help support heart health and may reduce the risk of type 2 diabetes and high blood pressure. They also serve as a valuable food source for beneficial gut bacteria, leading to a healthy microbiome.
How to Add it to Your Diet:
***For more information, read this article from Arthritis Foundation on the Best Grains for Arthritis here.
Green tea contains an active compound called epigallocatechin 3-gallate (EGCG), which is believed to have powerful antioxidant properties—up to 100 times stronger than vitamins C and E. Some research suggests it may help protect cartilage and bone, though large-scale controlled trials in people with arthritis are still lacking.
How to Add it to Your Diet:
***For more information, read this article from Arthritis Foundation on the Best Drinks for Arthritis here.
Beans and lentils are excellent plant-based protein sources that are high in fibre, antioxidants, and anti-inflammatory compounds. They help regulate inflammation in the body and provide essential nutrients for joint health.
How to Add it to Your Diet:
***Check out BBC Good Food for their yummy and nutritious lentil recipes here.
Garlic and onions contain sulphur compounds that help reduce inflammation and support immune function. These ingredients also contribute to overall heart health and may help reduce inflammation.
How to Add it to Your Diet:
Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, which plays a key role in collagen formation and helps maintain healthy cartilage. Vitamin C also acts as an antioxidant, which may reduce inflammation and slow joint damage.
How to Add it to Your Diet:
Managing arthritis pain through diet is a long-term approach that requires consistency. Incorporating anti-inflammatory foods into your
meals can help reduce inflammation, ease joint pain, and improve mobility.
Remember, no single food will cure arthritis, but eating a well-balanced diet rich in these anti-inflammatory options can support your overall joint health. Pair your healthy eating habits with regular exercise, stress management, and medical care for the best results.
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