Inflammation is a common cause of joint pain that can occur as a symptom of arthritis and other joint conditions.
Eating foods that help reduce inflammation can lead to joint pain. Following anti-inflammatory and nutrient-rich nutrition may also have other fitness benefits, such as improving the fitness of the center.
This article examines whether a nutrition can help decrease joint pain and introduces some popular nutritions for joint pain. It also discusses foods that can help relieve joint pain and which foods to avoid.
Researchers have found that what other people eat can affect the health of their joints. In a study of 217 people with rheumatoid arthritis (RA), a chronic disease that causes joint pain, 24% said their nutrition improved their symptoms.
A 2023 study looking at nutritional approaches to osteoarthritis symptoms, such as joint pain and inflammation, suggests that certain diets can cause joint symptoms.
The study supports other studies suggesting that nutrition that includes high amounts of the following foods might relieve joint pain:
These foods, along with others that involve anti-inflammatory properties, such as antioxidants and phytochemicals, can reduce joint pain and slow the activity of certain diseases that can cause joint pain.
Nutrition rich in nutrients and low in processed foods, trans fats and added sugars can also help the user achieve a moderate weight. Maintaining a moderate weight can help relieve stress and wear on the joints, which can help reduce joint pain.
Several studies focus on the effects of expressed nutrients and compounds on joint pain and inflammation. However, those studies have produced mixed results.
This has led some researchers to take a broader approach and focus on varied, whole diets, rather than isolated foods or nutrients, inflammation and joint pain.
The following diets may have joint health advantages:
People who follow Mediterranean nutrition generally prioritize foods such as nuts and vegetables, whole grains, legumes, and healthy fats. People eat moderate amounts of seafood and poultry and restrict dairy products and red meat.
DASH (Dietary Approaches to Stop Hypertension) nutrition consists of varied, portion-controlled nutrition that includes vegetables, fish, poultry, nuts, whole grains, and low-fat dairy products.
Nutrition limits salt, sugar, fats and red meat. Researchers have found that DASH nutrition can help and reduce the risk of gout, a type of arthritis that often causes pain in the big toe joint.
Fruits and vegetables contain strong antioxidants and nutrients that can reduce inflammation.
Antioxidants, such as the compound anthocyanin in red, purple, and blue fruits, neutralize free radicals, which are volatile molecules that cause cell damage and inflammation.
Citrus fruits and other fruits are rich in vitamin C, which promotes joint health and supports the immune system. Vegetables such as leafy greens are rich in vitamin K and can reduce inflammatory markers in the blood.
Fruits and vegetables also provide fiber, which can reduce pain and joint health. Fiber may possibly decrease a marker of inflammation in the blood called C-reactive protein (CRP).
Eating plenty of fiber also benefits gut health, which can also help reduce joint inflammation levels and help people maintain a moderate weight.
Fruits and vegetables that can decrease joint pain include:
Discover 38 foods in fiber.
Monounsaturated and polyunsaturated fats are healthy fats. Healthy fats can reduce levels of CRP and interleukin-6, another protein that contributes to inflammation.
Research has shown that healthy fats may be beneficial for others with inflammatory diseases that affect the joints, such as RA.
Olive oil, a source of healthy fats, a compound called oleocanthal. According to the Arthritis Foundation, this compound may have properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs).
Healthy fats that can help with joint pain include:
Several protein sources have properties that can help reduce inflammation and pain in the joints. These include:
Whole grains may have anti-inflammatory benefits that help joint symptoms. Whole grains are rich in fiber, which can help reduce inflammation and help Americans maintain a moderate weight.
Whole foods that may possibly promote joint health include:
Researchers have found conflicting opinions about how dairy affects inflammation and joint pain.
A 2017 review of 52 studies found that dairy products sometimes have anti-inflammatory effects on others who are allergic to cow’s milk.
However, some of the studies in the review found that dairy products contributed to higher degrees of inflammation, which may simply cause or worsen joint pain. The researchers recommend that those effects may simply be due to other factors, such as chronic inflammation due to obesity and saturated fat in high-fat dairy products.
Dairy products such as milk, yogurt, and cheese are rich in vitamin D, calcium, and protein that help support healthy bones and muscles. Healthy bones and muscles can help painful joint symptoms in people with arthritis.
Dairy products for others who are sensitive or allergic to cow’s milk include:
Learn more about dairy alternatives.
Certain foods can inflame and cause or worsen joint pain. These include:
Learn more about how to use sugar for joint pain.
Several foods contain antioxidants, vitamins, fiber, and other nutrients that can help inflammatory joint pain.
Including nuts and vegetables, healthy fats, express protein sources, and total grains in nutrition can reduce inflammation and joint pain.
Dietary approaches such as the Mediterranean diet and DASH supply standards for a joint-healthy diet.
Excessive amounts of red and processed meats, foods high in salt, trans and saturated fats, added sugar, and subtle carbohydrates can contribute to joint inflammation and pain.
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