turmeric arthritis inflammation pain

6 Food Choices to Help Ease Arthritis Pain

For many years, people have claimed that certain foods in their diet reduced pain and joint inflammation from arthritis. Researchers continue to investigate whether foods and spices actually may play a role in relieving joint pain and, if so, how they work.

“Mostly it’s just healthy eating, with a lot of fruits and vegetables, whole grains, nuts and seeds,” says registered dietitian Ruth Frechman, spokesperson for the Academy of Nutrition and Dietetics.

Fruits, veggies and whole grains are natural inflammation fighters that can also help control your weight. “It’s important to stay at a healthy weight to ease up some of the stress on the joints,” Frechman adds. For every 1 pound of weight you lose, you reduce the load on your knee joint by 4 pounds.

Foods to Try to Ease Arthritis Pain

Remember, there’s no magic food,” stresses Frechman.  But growing evidence suggests that following a healthy diet and adding in specific foods and spices could help fight inflammation and joint pain.

  • Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis, according to a 2013 study involving mice. Admittedly, it’s an early study. But veggies are always a healthy choice. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry.
  • Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement.
  • Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. “This compound may have some effect in limiting cartilage-damaging enzymes,” says rheumatologist Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical School in Dallas.
  • Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. A 2013 study published in Osteoarthritis and Cartilage found that subjects who drank tart cherry juice had improvements in the pain and stiffness of OA.
  • Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. A 2012 review published in the International Journal of Molecular Sciences said that “curcumin could be beneficial in the management of chronic inflammatory-related joint disease,” but authors warned that there is a considerable lack of data regarding side effects and safety. The compound has, however, been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries.
  • Vitamin CAntioxidants in vitamin C may slow the progression of OA, research finds. A 2011 study from the University of South Florida reported that people who took vitamin C supplements were 11 percent less likely to develop knee OA than those who didn’t take the supplements. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, Frechman warns against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.

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15 thoughts on “6 Food Choices to Help Ease Arthritis Pain

  1. My body has been craving cherries, fish, oatmeal, broccoli, cabbage, etc. For a while now my body has been swollen and nothing I.e. lasix, has helped. The foods you mention and I’ve been craving have helped. Reading your article explains a lot. These cravings, all of them have been happening at once, now I’m going to listen to my body. I’ll let you know what happens. Because I am autoimmune disease ridden and if this diet helps, you’ve won me over.

    1. Hang in there and control what you can…. which is what you eat. I know and empathize with what you’re going through… I have all kinds of auto immune and joint pain. It really is unfair!!! I wish you the best. Truly! By the way, Ive got mainly- SLE, and RA and more to be determined by some labs. ❤️

  2. Recently I took up horse riding. With this, managing a canal boat and a boisterous 5 year old grandson who likes me to catch him as he jumps from things I have suddenly almost overnight found myself unable to move without pain, including lifting my legs until I have been up a few hours when I can walk ok but that’s about it. I cannot bend, pick anything up, ache from elbow, neck, knee hip and even carrying a coffee tray this morning hurt. I retired last week so it’s a blow etc. I am going to do yoga, stop lifting, eat the foods you suggest, lose weight so thank you for your advice.

  3. If you start taking turmeric+black pepper+extra virgin olive oil . Mix them up and take half tea spoon of it with lunch or dinner. Plus take some joint easing exercises and daily walk for 20-25minutes. It will cure your osteoarthritis 90%. I am doing it with lot of benefit.Best wishes.

      1. I can see where the combination may be very helpful. Please let me know the ratio of turmeric,black pepper and olive oil. Thank you!

  4. I can attest when I eat all of the above and take tummeric and garlic supplements it does help joint and hip pain. Also exercise and weight control helped immensely. I went from hardly being able to walk without pain to being much more mobile and living a normal life.

  5. dont think it will cure it–certainly will help a bunch with the pain and maybe slow it down —dont know of any cure for arthritis—than you for the help–it works ood at the pain

  6. I ‘Ve just been diagnosed and did’nt know what hit me.
    I have been reading up on it as much as possible and I am trying to put a diet suitable for me.I hope it will bring a bit of relief. I just dread waking up .I know l have to get used to the pain ,hope I will do so soon . I am just wondering ,am I a big sook ? Is there anyone else who feel this way?

  7. Hi Hanna and Sharon,

    I empathize with what you are going through. I am working towards obtaining my nutrition certificate and building a business plan. My focus with be on those with chronic illness such as arthritis and looking to hear from those who are living with such illness. I would like to understand more about what you would like to see in support – I am not soliciting you, just value your input. If you would be so kind to help me understand if anyone every turned you to a nutritionist or homeopathic doctor? Would this be something you might be open too? If so, what would you like to see in terms of support?
    Thank you for any guidance and input you can provide 🙂

  8. I was diagnosed with osteoarthritis several years ago. I looked online

    and found that Blueberries open up all the blood vessels in the human

    body. I take about a teacupful of blueberries with my breakfast cereal

    every morning, and I rarely have any pain anymore. Might be

    worthwhile trying them.

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