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health & wellness
| August 1, 2025

The best anti-inflammatory foods to ease joint pain

Medically reviewed by Amanda Arthur, RN, BSN

senior man and woman in the kitchen

Millions of people across the globe suffer from arthritis, characterized by painful inflammation and stiffness in the joints. Maybe the pain comes while bending down or just getting out of bed but whatever the reason, living with even minor joint pain can feel frustrating. Treatments vary, but the encouraging news is that changing your diet can help manage symptoms and improve overall joint health.

 

This blog post explores eight foods known for their anti-inflammatory properties, offering a natural approach to combating joint pain and promoting well-being.

 

How diet affects joint health

 

The connection between diet and arthritis is often underestimated. Certain foods can worsen inflammation, while others can help control it. The key lies in understanding the "hidden connection"—the way different foods interact with the body's inflammatory processes.

 

Here are some basic facts:

 

  • Some foods have compounds that actively combat inflammation, reducing pain and stiffness.
  • Other foods can trigger or worsen inflammation, leading to increased discomfort.
  • A diet rich in anti-inflammatory foods can significantly impact joint health.

 

Weight management

 

Keeping your body at a healthy or ideal weight is crucial for joint health because excess weight places more stress on joints, intensifying pain and accelerating wear and tear. The more weight that's placed on a joint, the more strained the joint becomes, and the more likely it is to get worn down. Being overweight or obese may worsen arthritis pain. Keeping a healthy weight may help reduce pain, increase mobility, and slow down the progression of arthritis.

 

8 foods to help fight inflammation

 

If you’re wondering what to put on your plate, here are eight foods with anti-inflammatory properties that may help with swelling and joint pain.

 

1. Feast on fish

 

Fatty fish are nutritional powerhouses, brimming with omega-3 fatty acids, known for their potent anti-inflammatory effects. These essential fats play a crucial role in reducing inflammation throughout the body, including the joints.

 

  • EPA and DHA: The Inflammation Blocker: Omega-3s have two important parts called EPA and DHA. These guys work to stop inflammation by blocking things called leukocytes and cytokines. Leukocytes are like white blood cells that rush to the spot where you're inflamed. Cytokines are like messengers that tell your immune system to make the inflammation even worse. EPA and DHA stop these things from working, so the inflammation can't get out of control.
  • Fish Choices: Good choices for fatty fish are tuna, salmon, mackerel, herring, and trout. Eating these fish regularly gives you a steady supply of omega-3s, which can help keep your joints healthy for a long time.
  • How Much to Eat: Try to eat a 3- to 6-ounce serving of fatty fish two to four times a week. You can grill it, bake it, or steam it to keep all the good stuff inside. Just try not to fry it, because that adds unhealthy fats.

 

2. Drizzle on some healthy oil

 

Before heating the skillet, consider the type of oil you’re pouring into the pan or on a salad. While olive oil ranks high for anti-inflammatory properties, other healthy options are available.

 

  • Olive oil: Extra virgin olive oil isn't just a culinary staple—it's also a source of oleocanthal, a compound with remarkable anti-inflammatory properties. This natural substance mimics the action of certain anti-inflammatory drugs, helping to alleviate pain and reduce inflammation.
  • Beneficial oils: While extra virgin olive oil is a top choice, other oils also offer anti-inflammatory benefits. Grapeseed oil, walnut oil, avocado oil, and canola oil can be incorporated into the diet for a variety of flavors and health benefits.

 

When cooking with oils, it’s a good idea to know their smoking points. Heating oil beyond its smoking point can damage its beneficial compounds and create harmful substances. Research the smoke points of different oils and choose those suitable for the intended cooking method.

 

3. Chow down on cherries

 

Cherries, particularly tart cherries, are rich in anthocyanins, powerful antioxidants with strong anti-inflammatory effects. These compounds not only combat inflammation but also offer potential pain relief for individuals with arthritis.

 

  • Anthocyanin power: Anthocyanins are pigments that give cherries their vibrant red color. These compounds act as scavengers, neutralizing free radicals that contribute to inflammation and cell damage.
  • Joint pain relief: Studies have suggested that cherries may help relieve joint pain and reduce inflammation in individuals with osteoarthritis.1
  • Gout flare reduction: Tart cherries may also help decrease the risk of gout flares. Gout is a type of arthritis caused by a buildup of uric acid in the joints. Tart cherries appear to help lower uric acid levels, reducing the likelihood of painful gout attacks.2

 

Anthocyanins are also found in other red and purple fruits, such as strawberries, raspberries, blueberries, and blackberries.

 

4. Bring on the broccoli

 

Broccoli, along with other cruciferous vegetables, is a nutritional powerhouse packed with antioxidants and compounds that combat inflammation. Incorporating broccoli into your diet can help protect your body's cells from damage and potentially slow the progression of osteoarthritis. Some benefits include:

 

  • Antioxidant richness: Broccoli is loaded with antioxidants like vitamins A, C, and K, which help protect the body's cells from free-radical damage.
  • Sulforaphane's role: Broccoli contains a natural compound called sulforaphane that may block inflammation and help slow cartilage damage in osteoarthritis.

 

If broccoli isn’t your favorite, try Brussels sprouts, cabbage, bok choy, or cauliflower, all of which offer similar benefits.

 

5. Sip on green tea

 

Green tea is more than just a refreshing beverage—it's a source of polyphenols, antioxidants that may help reduce inflammation and slow the breakdown of cartilage. Regular consumption of green tea can contribute to joint health and overall well-being.

 

  • Polyphenol power: Green tea has another helpful substance. EGCG may slow the progression of arthritis by preventing inflammation-producing cells from damaging cartilage.6
  •  Tea variety: All teas have polyphenols, but some have more than others. Green and white teas are processed less and have the highest polyphenol levels.
  •  Preparation: To maximize the polyphenol content, steep tea bags or loose tea in boiled water for five minutes. This allows the beneficial compounds to be fully extracted.

 

Tea is also being researched for its potential to support heart health, help combat cancer, increase bone strength, help skin cells grow, and protect the brain.

 

6. Pick citrus fruits

 

Citrus fruits, such as oranges, grapefruits, lemons, and limes, are rich in Vitamin C, a powerful antioxidant that may help slow the progression of arthritis. Vitamin C plays a vital role in the formation of bone-cushioning cartilage, protecting joints from damage.

 

  • Vitamin C: Vitamin C, found in grapefruit, lemons, limes, and oranges, is important for the formation of bone-cushioning cartilage.
  • Recommended intake: The National Institutes of Health recommends 75 mg per day for women and 90 mg per day for men.3

 

Talk with your primary care doctor to learn how much is right for you and any other concerns about adding citrus to your diet.

 

7. Nosh on nuts

 

Nuts provide a mix of healthy fat, protein, fiber, antioxidants, vitamins, and minerals. These nutritional powerhouses offer a variety of benefits, including anti-inflammatory properties that can contribute to joint health.

 

  • Walnuts: Walnuts have ALA, an omega-3 with anti-inflammatory properties.
  • Almonds: Almonds contain inflammation-fighting magnesium and vitamin E.
  • Pistachios: Pistachios can help balance the good and bad cholesterol and can help lower blood sugar.

 

8. Go for the garlic

 

Garlic and other spices may help stop some inflammatory pathways in the body, especially when they are consumed throughout the day.

 

  • Pain-fighting compound: Garlic and foods in the allium family have diallyl disulphine, a compound that may help fight pain, inflammation, and cartilage damage. Onions, shallots, leeks, and scallions are also other allium options.
  • Freshness: Opt for fresh garlic from the produce section of the supermarket. Processing and preservatives may decrease its strength.
  • Spices: Garlic isn't the only spice with benefits. Other anti-inflammatory spices include turmeric, ginger, cinnamon, and cayenne.

 

Foods to limit or avoid

 

While incorporating anti-inflammatory foods is crucial, it's equally important to limit or avoid foods that can worsen inflammation. These include:

 

  • Sugar and refined carbohydrates: These can trigger inflammation and contribute to weight gain.
  • Saturated and trans fats: Found in processed foods and red meat, these fats can promote inflammation.
  • Omega-6 fatty acids: While essential, excessive intake of omega-6 fatty acids (found in vegetable oils) can disrupt the balance of omega-3s and promote inflammation.
  • Salt and sodium: High sodium intake can contribute to inflammation and fluid retention, exacerbating joint pain.
  • Alcohol: Alcohol can interfere with the body's inflammatory processes and worsen arthritis symptoms.


Diet is only one piece of the puzzle when it comes to managing joint pain. Other lifestyle factors can also play a significant role, including staying active and maintaining a positive attitude. Be sure to work closely with your healthcare provider or primary care doctor before changing your diet or exercise routine.

 

Disclaimers:


Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

 

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