Foods That Can Help You Manage Joint Pain

If you endure chronic joint pain caused by arthritis or another condition, what have you been eating lately? Dr. William Brelsford of the Arthritis & Osteoporosis Clinic wants to make sure you realize that dietary changes can make a significant difference in managing your joint pain.

As part of your customized treatment plan for lessening that persistent joint pain, these dietary changes will also likely improve your overall health and boost your energy levels.

Dr. Brelsford recommends you consider incorporating these 10 foods into your regular diet:


Salmon is one of several varieties of fish that contain omega-3 fatty acids. These acids are an important nutrient for people with arthritis because they offer anti-inflammatory benefits that can ease your joint pain.

Other fish rich in omega-3 fatty acids include tuna and herring, and you can get the most benefits from eating these fish once or twice a week.


If fish isn’t your favorite food, get your omega-3 fatty acids from soybeans. This low-fat food is also high in fiber and protein, dietary stalwarts for managing your weight and keeping unnecessary pressure off your joints.

Whole grains

Eating whole grains can lessen the levels of C-reactive protein (CRP) in your bloodstream. This protein is an indicator of inflammation related to rheumatoid arthritis and other chronic conditions, like diabetes and heart disease.

You can enjoy whole grains in a number of ways, such as oatmeal, cereals, and brown rice.


Not only are beans full of fiber, they also contain a CRP-lowering benefit to reduce joint inflammation. For maximum benefit, incorporate more kidney beans, pinto beans, or red beans into your diet.

Additionally, beans offer many other nutrients your body needs to build muscle, boost your immune system, and improve your cardiovascular health.


If you’ve always liked cherries for their taste, then chew on this. Cherries contain pigments known anthocyanins, which have anti-inflammatory properties that can ward off episodes of gout, a form of arthritis that causes sudden and severe pain and swelling in your joints.

Other colorful fruits, including raspberries, blackberries, and strawberries, also have anthocyanins.

Citrus fruits

Oranges, lemons, and grapefruit all contain vitamin C, responsible for strengthening your immune system. Citrus fruits also help reduce arthritis-related inflammation in your joints.

Low-fat dairy

Cheese, milk, and yogurt are full of vitamin D and calcium needed to keep your bones strong. Vitamin D is also important for boosting your immune system and helping your body properly absorb calcium.

If you can’t tolerate dairy products, you can get your vitamin D from other sources, like leafy green vegetables such as kale.


To slow down the progress of osteoarthritis, you should incorporate more broccoli into your diet. Broccoli is rich in calcium and the C and K vitamins, but it also has sulforaphane, a chemical compound responsible for halting the development of osteoarthritis.


Garlic has diallyl disulfide, a compound that can reduce enzymes in your cells that cause cartilage damage. You can also get the same benefits from onions and leeks.

Green tea

To wash everything down, choose a fresh mug of green tea, which contains polyphenols, antioxidants that can reduce joint inflammation.

Green tea is also thought to slow down biological damage to your cartilage and joints, especially if you have rheumatoid arthritis.

In addition to a healthy diet, it’s important to stay as active as you can to keep bones strong and muscles flexible. If pain is making it too difficult for you to exercise or maintain an active lifestyle, schedule a consultation with Dr. Brelsford at the Arthritis & Osteoporosis Clinic.

Dr. Brelsford can recommend other dietary changes and exercises programs based on your overall health. This helps you maintain a healthy weight and ensures you’re able to live a high-quality life, despite your arthritis diagnosis.

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