10 Best Foods to Help with Arthritis Pain and Inflammation
How Your Diet Can Help Ease Arthritis Symptoms
By Dr. Michael Avery, Rheumatologist
Our rheumatology team at OSMS believes in treating the whole person, not just the symptoms. That means supporting you through medication, procedures, and lifestyle habits that promote long-term relief.
Living with arthritis means managing daily discomfort, stiffness, and inflammation. While medications, exercise, and physical therapy are all key parts of an effective arthritis treatment plan, many people don’t realize that the foods you eat can also play a role in managing symptoms.
Why Do Certain Foods Help with Arthritis?
While there’s no one-size-fits-all arthritis diet, research continues to show that certain anti-inflammatory foods contain natural compounds that can reduce flare-ups, support joint health, and even improve mobility over time. The key is consistency. What you eat daily can either fuel inflammation or help calm it.
We often encourage patients to view food as one more tool in their arthritis care plan. Some foods have natural anti-inflammatory properties that may help ease arthritis symptoms and even reduce pain over time. If you’re managing arthritis, these 10 foods, recommended by our team and supported by the latest research, are a great place to start.
10 Best Foods that Help Arthritis Symptoms
1. Fish
Certain types of fish are rich in omega-3 fatty acids, which are known to help reduce inflammation linked to arthritis. Options like salmon, tuna, trout, mackerel, and herring can support joint health and ease arthritis symptoms. To get the most out of eating omega-3-rich fish, aim for two servings per week, with each serving measuring three to four ounces.
Try grilled salmon with your favorite salad or serve seared tuna with roasted veggies.
2. Nuts and Seeds
Nuts and seeds are excellent sources of plant-based nutrients that support joint health and reduce inflammation. Walnuts, almonds, flaxseeds, chia seeds, and hemp seeds are particularly rich in omega-3 fatty acids, magnesium, and antioxidants, all of which may help ease arthritis symptoms and support long-term mobility.
Sprinkle ground flax on oatmeal, add chia seeds to smoothies, or snack on a small handful of almonds or walnuts for an anti-inflammatory boost.
3. Oils
Extra virgin olive oil contains heart-healthy fats and oleocanthal, a natural compound that works similarly to non-steroidal anti-inflammatory drugs (NSAIDs) by helping reduce joint inflammation. Walnut oil is another good choice. It’s packed with plant-based omega-3 fatty acids that support joint health. Try using these oils instead of butter or vegetable oil when cooking to support an anti-inflammatory diet.
Use olive oil for sautéing or drizzle walnut oil on salads.
4. Tart Cherries
Tart cherries are especially beneficial for people with gout, as they may help reduce the frequency of painful flares. They contain anthocyanins, which are natural compounds that give cherries their rich red color and offer powerful anti-inflammatory effects. These same compounds are also found in other red and purple fruits, including strawberries, raspberries, blueberries, and blackberries, making them some of the best fruits for arthritis.
Blend tart cherry juice into smoothies or enjoy a handful of dried cherries post-workout.
5. Cruciferous Vegetables
Broccoli, Brussels sprouts, and cabbage are part of the cruciferous vegetable family and offer several benefits for people with arthritis. They’re rich in vitamins K and C, as well as sulforaphane, a natural compound that may help slow cartilage damage in joints affected by osteoarthritis. Broccoli also provides calcium, which supports strong, healthy bones and joint function.
Roast broccoli or Brussels sprouts with garlic and olive oil for an easy side dish.
6. Green Tea
Green tea is rich in polyphenols, which are antioxidants that may help reduce inflammation and slow the breakdown of cartilage in people with arthritis. It also contains epigallocatechin-3-gallate (EGCG), a powerful compound that may block the production of molecules linked to joint damage. Drinking green tea regularly can be a simple, natural way to support joint health.
Brew a warm cup of green tea in the morning or sip it iced during the day.
7. Fruits
Many fruits are packed with vitamin C, an essential nutrient that supports joint health and may help prevent inflammatory arthritis. Citrus fruits like oranges, grapefruit, and limes are excellent sources, along with strawberries, kiwi, pineapple, and cantaloupe. Adding a variety of colorful fruits to your diet can help reduce inflammation and protect your joints over time.
Add citrus to your water or snack on vitamin-C-rich strawberries between meals.
8. Beans
Beans are a great source of fiber and nutrients that may help reduce inflammation. They’ve also been shown to lower levels of C-reactive protein (CRP), a marker in the blood that rises in response to inflammation. Red beans, kidney beans, and pinto beans are particularly effective at lowering CRP, making them a smart addition to an arthritis-friendly diet.
Stir kidney beans into soups, stews, or serve over brown rice for a fiber boost.
9. Garlic
Garlic, along with onions and leeks, belongs to the allium family, known for its anti-inflammatory properties. Studies suggest that people who regularly consume allium vegetables show fewer signs of early osteoarthritis. A key compound in garlic, diallyl disulfide (DADS), may help limit the activity of enzymes that damage cartilage, offering added protection for joint health.
Mince garlic into salad dressings or roast whole cloves with vegetables.
10. Ginger
Ginger has long been used for its medicinal properties, especially when it comes to reducing inflammation. Its primary active compound, gingerol, is known for its anti-inflammatory and antioxidant effects. Adding fresh or powdered ginger to meals, or enjoying it in tea, may help ease joint pain and support overall arthritis management.
Grate fresh ginger into stir-fries or steep it in hot water for a soothing tea.
Foods to Avoid with Arthritis
Just as some foods can help manage arthritis, others may trigger inflammation and worsen joint pain. Highly processed foods, refined sugars, and excessive saturated fats are among the top culprits. Foods like fried items, sugary snacks, and processed meats can increase levels of inflammatory markers like CRP. Additionally, some people with arthritis report increased stiffness or discomfort after consuming dairy or gluten, though this varies by individual. Limiting these foods can be a helpful step in reducing flares and supporting your treatment plan.
More Than Diet: Arthritis Care You Can Count On
While diet alone won’t cure arthritis, choosing anti-inflammatory foods can make a positive difference when paired with a personalized care plan.
At OSMS, we treat all types of arthritis, including:
Our rheumatologists work closely with patients to develop arthritis treatment plans that combine medication, lifestyle support, and long-term care, whether that includes infusion therapy, exercise, or simply knowing what to put on their plate.
If you’re dealing with joint pain, we’re here to help you feel your best with care that’s close to home.
Contact us today to schedule a consultation.
Related Articles You May Find Helpful:
- You Have Osteoarthritis – What’s Next?
- 4 Exercises to Keep You Active with Arthritis
- The Pain of Arthritis: It’s Real in So Many Different Ways
This blog was originally published in October of 2018 but updated and republished in June 2025 to reflect current best practices in arthritis care and inflammation support.
Dr. Avery is a Rheumatologist who sees patients in Green Bay and Marinette. Schedule an appointment with Dr. Avery.
