Arthritis is a term for a class of illness that cause pain, swelling and stiffness in the joints. The can influence people of all ages, genders and also ethnic backgrounds.

You are watching: Foods that fight inflammation and joint pain

There are many different varieties of arthritis. Osteoarthritis is one type, which creates in joints with overuse. Another form is rheumatoid arthritis, an autoimmune condition in which her immune system attacks your joints (1, 2).


*
Share top top Pinterest
Fortunately, over there are plenty of foods that can ease inflammation and may aid relieve few of the joint pain linked with arthritis.

In fact, one survey discovered that 24% that those through rheumatoid arthritis reported the their diet had actually an affect on the severity of their symptoms (3).

This short article will look in ~ 10 of the best foods come eat if you have actually arthritis.


Fatty fish ranges such together salmon, mackerel, sardines and trout space high in omega-3 fat acids, which have been displayed to have actually potent anti-inflammatory effects.

In one small study, 33 participants were fed either fat fish, skinny fish or lean meat four times every week. ~ eight weeks, the fat fish group had diminished levels of specific compounds related to inflammation (4).

An evaluation of 17 studies found that acquisition omega-3 fatty acid supplements reduced joint pains intensity, morning stiffness, the number of painful joints and use of ache relievers in patients with rheumatoid arthritis (5).

Similarly, a test-tube study verified that omega-3 fat acids diminished several inflammatory markers the are involved in osteoarthritis (6).

Fish is also a good source of vitamin D, which can aid prevent deficiency. Multiple research studies have uncovered that rheumatoid arthritis may be linked with low levels of vitamin D, i m sorry could contribute to symptom (7, 8).

The American love Association recommends consisting of at least two servings of fat fish in your diet each week come take advantage of the valuable anti-inflammatory nature (9).

Summary: fat fish is high in omega-3 fat acids and also vitamin D, both the which may be helpful for reducing inflammation and also the severity that arthritis symptoms.


Garlic is jam-packed with health and wellness benefits.

In part test-tube studies, garlic and also its materials have been presented to have actually cancer-fighting properties. They additionally contain compounds that may lower the threat of heart disease and dementia (10, 11).

Additionally, garlic has actually been shown to have an anti-inflammatory result that may assist decrease symptom of arthritis.

In fact, some research study has shown that garlic may boost the duty of details immune cell to assist strengthen the immune system (12).

In one study, researchers analyzed the diet of 1,082 twins. They discovered that those that ate more garlic had a decreased risk of i know good osteoarthritis, most likely thanks to garlic’s solid anti-inflammatory nature (13).

Another test-tube study showed that a certain component in garlic can decrease several of the inflammatory markers associated with arthritis (14).

Adding garlic to your diet could advantage both arthritis symptoms and also overall health.

Summary: Human and test-tube researches have discovered garlic may possess anti-inflammatory properties, and also that eat it may be linked with a decreased risk the osteoarthritis.


Besides adding a to explode of flavor come teas, soups and also sweets, ginger may also aid ease the symptoms of arthritis.

A 2001 examine assessed the results of ginger extract in 261 patients through osteoarthritis the the knee. After six weeks, 63% of participants experienced enhancements in knee ache (15).

One test-tube study additionally found that ginger and its materials blocked the manufacturing of substances that promote inflammation in the human body (16).

Another study uncovered that treating rats with ginger extract decreased levels the a particular inflammatory marker affiliated in arthritis (17).

Consuming ginger in fresh, powdered or dried type may minimize inflammation and aid in reducing symptoms of arthritis.

Summary: Ginger has been shown to mitigate symptoms the arthritis. Test-tube and also animal research studies have additionally found it may decrease inflammation, but an ext research in human beings is needed.


It’s no secret that broccoli is one of the healthiest foods items out there. In fact, the may even be linked with lessened inflammation.

One study that looked in ~ the diets of 1,005 women uncovered that the input of cruciferous vegetables like broccoli was connected with reduced levels of inflammatory mite (18).

Broccoli additionally contains important contents that could help reduce symptom of arthritis.

For example, sulforaphane is a compound discovered in broccoli. Test-tube researches have shown that it block the development of a kind of cell involved in rheumatoid arthritis breakthrough (19).

An animal study likewise found the sulforaphane can reduce the manufacturing of certain inflammatory mite that contribute to rheumatoid arthritis (20).

While an ext studies in human beings are needed, these test-tube and also animal examine results display that the compounds in broccoli may help decrease symptom of arthritis.

Summary: Broccoli has been linked with decreased inflammation. It additionally contains sulforaphane, which may have actually anti-inflammatory properties, follow to test-tube studies. An ext research is required to look in ~ the effects of broccoli in humans.


Walnuts are nutrient-dense and also loaded v compounds the may aid reduce the inflammation linked with share disease.

One evaluation of 13 studies verified that eating walnuts was connected with lessened markers the inflammation (21).

Walnuts are particularly high in omega-3 fatty acids, which have been displayed to to decrease the symptoms of arthritis (5).

In one study, 90 patients v rheumatoid arthritis take it supplements of one of two people omega-3 fat acids or olive oil.

Compared come the olive oil group, those who received omega-3 fatty acids experienced reduced levels that pain and also were may be to mitigate their usage of arthritis drugs (22).

However, many existing research focuses on the impacts of omega-3 fatty acids in general on arthritis. Additional studies are forced to learn an ext about the results of walnuts, specifically.

Summary: Walnuts space high in omega-3 fatty acids, which could alleviate arthritis symptoms as well as inflammation.


Tons that antioxidants, vitamins and also minerals room crammed into each offer of berries, which might partially account for your unique capability to diminish inflammation.

In one research of 38,176 women, those that ate at the very least two servings that strawberries per week to be 14% much less likely to have an elevated level that inflammatory markers in the blood (23).

Additionally, berries are rich in quercetin and rutin, 2 plant compounds that boast a huge number of benefits for your health.

In one test-tube study, quercetin was found to block few of the inflammatory processes linked with arthritis (24).

Another study provided rats quercetin and rutin supplements, both that which lessened arthritis-related inflammation (25).

Fortunately, if you want to take advantage of this impressive health and wellness benefits, yes a wide variety of berry to choose from. Strawberries, blackberries and blueberries are just a few options the can accomplish your sweet this and carry out plenty of arthritis-fighting nutrients.

Summary: berry contain antioxidants that have actually been shown to to decrease arthritis-related inflammatory markers in test-tube and animal studies.


Leafy greens choose spinach are complete of nutrients, and some that their materials may actually be able to aid decrease inflammation brought about by arthritis.

Several research studies have found that a greater intake that fruits and vegetables is attached to reduced levels of inflammation (26, 27).

Spinach, in particular, has plenty the antioxidants and plant compounds that deserve to relieve inflammation and aid fight an illness (28).

Spinach is especially high in the antioxidant kaempferol, which has actually been displayed to to decrease the results of the inflammation agents associated with rheumatoid arthritis (29).

A 2017 test-tube research treated arthritic cartilage cells v kaempferol, and also found it reduced inflammation and also prevented the progression of osteoarthritis (30).

However, an ext research is needed to examine the impacts of spinach and also its components on people with arthritis.

Summary: Spinach is rich in antioxidants, including kaempferol. Test-tube research studies have found that kaempferol have the right to reduce inflammation and slow the development of osteoarthritis.


Grapes room nutrient-dense, high in antioxidants and possess anti-inflammatory properties.

In one study, 24 guys were provided either a concentrated grape powder the was tantamount to around 1.5 cup (252 grams) of new grapes, or a placebo day-to-day for 3 weeks. The grape flour effectively diminished levels the inflammatory mite in the blood (31).

Additionally, grapes contain number of compounds that have actually been presented to be helpful in the treatment of arthritis. For example, resveratrol is an antioxidant current in the skin that grapes.

In one test-tube study, resveratrol showed potential because that helping stop the thickening of the joints linked with arthritis by impede the development of rheumatoid arthritis cell (32).

Grapes also contain a plant compound dubbed proanthocyanidin, i beg your pardon may have promising impacts on arthritis. Because that example, one test-tube study proved that grape particle proanthocyanidin extract decreased inflammation concerned the an illness (33).

Keep in mind that these space test-tube studies using concentrated doses the antioxidants much greater 보다 the amount you would consume in a typical serving.

Further research study is needed to determine how these results may translate to humans.

Summary: Grapes have anti-inflammatory properties and contain compounds that may help reduce inflammation. However, extr studies in human beings are needed.


Well-known for its anti-inflammatory properties, olive oil may have a favorable result on arthritis symptoms.

In one study, mice to be fed extra-virgin olive oil for six weeks. This aided stop the advancement of arthritis, alleviate joint swelling, slow cartilage destruction and decrease inflammation (34).

In another study, 49 participants v rheumatoid arthritis consumed one of two people fish oil or an olive oil capsule every day because that 24 weeks.

At the finish of the study, levels of a particular inflammatory marker had diminished in both teams — through 38.5% in the olive oil group and also between 40–55% in the fish oil group (35).

Another examine analyzed the diets of 333 participants with and without rheumatoid arthritis, finding that olive oil intake was linked with a lower risk of the an illness (36).

Although more research is essential on the impacts of olive oil ~ above arthritis, consisting of olive oil and also other healthy fats in her diet have the right to definitely advantage your health, and also may likewise reduce arthritis symptoms.

Summary: Olive oil has actually been displayed to reduce inflammation and also may be connected with a reduced risk that arthritis. One animal study found that it might slow arthritis progression and ease symptoms.


Tart cherry juice is one increasingly famous beverage acquired from the fruit that the Prunus cerasus tree.

This potent juice offers a large array the nutrients and health benefits, and also may even help reduce the symptoms of arthritis.

In one study, 58 participants received either 2 8-ounce (237-ml) party of sour cherry juice or a placebo every job for six weeks.

Compared come the placebo, sour cherry juice considerably decreased symptoms of osteoarthritis and also reduced inflammation (37).

In an additional study, drinking tart cherry juice for three weeks decreased the levels of inflammatory mite in 20 women through osteoarthritis (38).

Be sure to look for an unsweetened selection of tart cherry juice to make certain you don’t consume excess added sugar.

In combination with a healthy diet and also other arthritis-fighting foods, a offer of unsweetened tart cherry juice every day may help decrease some of the symptoms of arthritis.

See more: Flea And Tick Natural Remedies For Dogs, 5 Home Remedies For Fleas On Dogs

Summary: Studies present that sour cherry juice could lower inflammation and alleviate part symptoms of arthritis.