19 Best Food For Arthritis

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Are you suffering from arthritis related joint pain? Here is a list of the best food for arthritis that will help ease your joint pain problems.

If you are old, and feel pain in different joints of your body or have a problem moving around, you may have arthritis. It is a disease that can affect either one joint or several joints of your body with age. 

Nearly one in every two people above 65 suffer from arthritis. You may find difficulty standing after sitting for a long time or have a problem walking or climbing stairs. The decrease in mobility makes it challenging for you to participate in activities you used to enjoy, such as shopping, going for a walk, or visiting friends and families. 

Best Food For Arthritis

Sometimes the condition can become so severe that you cannot perform your daily activities. These all changes in your old age can put you also in depression.

There is no permanent cure for arthritis. However, certain foods can strengthen your bones, improve your immune system and fight inflammation. Adding such foods to your diet can help relieve pain and other symptoms of arthritis. This article lists some of the best foods for arthritis. So, you can continue reading the article for more information.

What Is Arthritis?

Arthritis is swelling or tenderness of one or more joints in your body. It is one of the leading causes of disability in older adults in America.

What Are The Types Of Arthritis?

There are three types of arthritis. I am discussing them below.

#1. Osteoarthritis

Osteoarthritis is quite commonly found in older adults. It happens when your joints undergo wear and tear or are overused. It can also occur because of obesity, joint injuries or when the joints on your body undergo extra stress.

Osteoarthritis mainly affects the joints that bear weight, like your knees, spine, hips or feet. Once you suffer from osteoarthritis, the cartilage that covers the ends of your bone gradually breaks down, and you don’t have a cushion left on your joints.

The damaged cartilage will make your movement painful. You can hear an unusual sound when the broken cartilage rubs on the surface of the bones.


  • Pain while walking
  • Difficulty in climbing stairs, combing hair or bending
  • Morning stiffness
  • Joint soreness
  • Lack of coordination
Best Food For Arthritis

#2. Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune disease that means the immune system attacks the joints in your body. It leads to inflammation and can severely damage your joints if you don’t treat it. You may get lumps on your skin on the joint areas that receive pressure like knuckles, elbows or heels.


  • Morning stiffness which lasts for several hours to most time of a day
  • Pain, swelling and stiffness in your hand, shoulder, knees, feet, jaw and neck.

#3. Psoriatic Arthritis

Psoriatic arthritis can cause inflammation of your skin and joints. It usually affects the tip of your elbow, scalp, naval areas, and the skin around your genital areas.


  • Swelling of fingers and toes.
  • Affects only one joint or several joints in your body. For instance, psoriatic arthritis can affect only one knee or your spine or your fingers and toes.

What Are The Foods That Will Help Me In Reducing Arthritis Pain?

Food is just like medicine for your body. You can eat foods rich in antioxidants, anti-inflammatory and analgesic properties that will help you reduce pain and stiffness in various joints of your body.

I am listing below some foods that will help you reduce arthritis pain and simultaneously improve the health of your heart.

#1. Green Tea

Green tea is rich in polyphenols and antioxidants. It can reduce inflammation and slow down the destruction of your cartilage. 

Studies have even shown a natural antioxidant present in green tea called epigallocatechin -3-gallate(EGCG) that helps damage the cells and block the production of molecules that causes rheumatoid arthritis

Best Food For Arthritis

Green tea is known for its medicinal properties only because of the compound EGCG. However, other minerals are present to help improve your physical and mental health. For example, your green tea contains caffeine which can enhance brain function and memory. But green tea does not contain caffeine as much as coffee.

Try to have green tea two times a day to reap the benefits. It’s better if you use tea bags rather than powdered form because the powdered form is a bit processed and will not be that much helpful in reducing arthritis disease. Green tea is excellent for treating both rheumatoid arthritis and osteoarthritis.

#2. Fish

You can have fatty fish like salmon, tuna, sardines, mackerel at least 3-4 ounces twice a week to reduce the inflammation caused by arthritis. 

These fish are rich in omega-three fatty acids, which are beneficial for the health of your heart. Buying fresh fish can be expensive for you. You may opt for frozen fish or buy canned sardines, salmon, and tuna, with less sodium content.

If you don’t eat fish, you can take supplements with omega-three fatty acids like flaxseed oil, krill oil, and others.

#3. Berries, Apples, Pomegranates

Berries are loaded with antioxidants. It protects your body against free radicals and molecules that can damage cells and organs. You can have blueberries, blackberries, strawberries, cranberries, and raspberries for reducing pain caused by arthritis. 

Additionally, berries are a rich source of two plant compounds called quercetin and rutin, which are beneficial for your health. You can eat these berries either fresh, frozen or in dehydrated form. But make sure to add varieties of berries to your diet in a week.

Best Food For Arthritis

Apples are also loaded with antioxidants and fiber. You can have an apple each day to reduce the pain caused by arthritis. Pomegranates are a rich source of tannins that can fight the inflammation caused by arthritis. You can have pomegranates either directly or add them to a salad or put it in yogurt to reap the benefits.

#4. Vegetables

You can add anti-inflammatory vegetables like broccoli, brussels sprouts, mushrooms and cauliflower to your diet. Adding these vegetables to your diet can reduce the pain and stiffness caused by arthritis. 

You can consume these vegetables either by stir-frying or in salad form. You cannot make big changes in your diet overnight. But you introduce arthritis-friendly foods slowly to increase your overall health and manage the pain caused by arthritis.

#5. Canola And Olive Oils

You can skip the vegetable oil and corn oil and start using canola and olive oils. These oils have a good balance of omega-three and omega-six fatty acids, which are pretty crucial for the health of your heart. 

A component called oleocanthal is present in olive oil, which has anti-inflammatory properties and helps in reducing the joint pain caused by arthritis.

#6. Grapes

Grapes are a rich source of antioxidants and have anti-inflammatory properties. Additionally, it contains several compounds like proanthocyanidin, which is beneficial in treating arthritis.

Best Food For Arthritis

Fresh red and black grapes contain a healthy compound called resveratrol, which is beneficial for cardiovascular health.

#7. Tart Cherry Juice

Tart cherry gets its red color, anti-inflammatory properties, and antioxidant properties from the anthocyanin flavonoid.

Tart cherry juice is derived from the fruit of the Prunus cerasus tree. The juice is highly beneficial for your body because it is loaded with calcium, iron, magnesium, omega three, and omega-six fats. It contains even antioxidants and other plant compounds, which are beneficial in treating arthritis.

You will find some varieties of tart cherry juice in the market, containing a lot of sugar. You need to opt for an unsweetened variety of tart cherry juice to reap benefits.

#8.Ginger And Turmeric

Ginger and turmeric have anti-inflammatory properties, which help in reducing the symptoms of arthritis. Both ginger and turmeric are widely used in Indian and Chinese cuisine. 

You can sprinkle these spices on your favorite food or beverages. They will add a little kick to your favorite dish. A small amount of ginger is also helpful in settling an upset stomach.


Nuts are rich in protein and low in saturated fats. They are a good source of fiber and even do not have cholesterol. You can eat nuts directly or add them to yogurt, salad, or your favorite dish to boost proteins. But prefer to eat unsalted nuts to limit sodium in your diet.

Best Food For Arthritis


Salsa is a rich mixture of tomatoes, onion, and other vegetables. You can mix salsa in your daily food to increase the intake of vitamin C, antioxidants, and fiber. Having salsa in your diet helps in alleviating pain caused by arthritis.

#11.Dark Chocolate

You can have dark chocolate for reducing symptoms of arthritis. But till now, studies have not been done to recommend the amount of dark chocolate taken to reduce inflammation.

If you enjoy dark chocolate, try to have more than 70 percent higher cocoa content in the dark chocolate. The higher the cocoa content, the lesser the amount of sugar in the candy.

#12. Spinach

You can have leafy green vegetables like spinach to reduce inflammation caused by arthritis. Spinach has antioxidants and other plant compounds that help you fight the disease. Studies have shown that kaempferol, an antioxidant present in spinach, helps reduce inflammation and slow the progress of osteoarthritis.


Garlic has a lot of health benefits. Studies have shown that the components of garlic have cancer-fighting properties. Additionally, it has compounds that can lower the risk of heart disease and reduce the symptoms of dementia.

Garlic has an anti-inflammatory effect which can reduce the pain caused by arthritis. Some research has also shown that garlic enhances your immune system. So, try to add garlic to your diet to reduce the pain caused by arthritis and increase overall health.


You can have dairy products like milk, yogurt, and cheese to decrease the pain caused by arthritis. Dairy products are a rich source of calcium and vitamin D which increases the strength of your bones. 

Best Food For Arthritis

It even contains proteins that help in increasing the strength of muscles. You can choose low-fat dairy options to maintain your body weight.

#15.Whole Grains

A high level of CRP(c -reactive protein) in the blood is an indicator of inflammation. You can have whole grains to lower the level of CRP in your blood. You can have brown rice, oatmeals to decrease the pain caused by arthritis. Whole grains are excellent for treating rheumatoid arthritis.

#16. Try Soyabean

If you don’t love to eat fish, you can try healthy soybean to reduce the joint pain caused by arthritis. Soybeans are rich in protein and fiber and have low-fat content.

#17. Try Beans

Beans contain fiber and a nutrient that lowers the CRP in your blood. They are an excellent source of protein which is quite essential for building muscles.

A few types of beans are rich in magnesium, folic acid, iron, potassium, and zinc, which are beneficial for your body’s immune system and cardiovascular system. Try to have pinto beans, red beans, and kidney beans to grab the benefits. Beans are excellent for treating rheumatoid arthritis.


Watermelon has high anti-inflammatory properties. Studies have shown that intake of watermelon can reduce the CRP level in your blood.

Best Food For Arthritis

Watermelon has a high level of carotenoid beta-cryptoxanthin, reducing the risk of rheumatoid arthritis. Additionally, watermelon is loaded with lycopene which lowers the risk of cancer and cardiovascular disease. Watermelon contains 92 percent water which is quite beneficial for hydrating your body.

#19. Red Wine

Red wine contains a compound called resveratrol which has anti-inflammatory effects. Studies have shown that moderate drinking of red wine can reduce the risk of rheumatoid arthritis.

What Foods Can Make Arthritis Worse?

  • Food containing gluten
  • Food high in salt
  • Processed food
  • Added sugar(try to limit your sugar intake if you have arthritis)

Wrap Up

Arthritis can lead to joint pain and stiffness in various parts of your body. The pain can be mild to severe. If it is severe, you have to take assistance in doing daily activities.

So it’s better to keep arthritis in control by taking proper medication as prescribed by your doctor and eating healthy foods which are good in reducing joint pain. I have listed above a few foods that will help you reduce inflammation and joint pain caused by arthritis.

I hope this article has given you valuable information and please don’t forget to share this article with someone searching for the particular information. You can ask me any queries related to foods that can help in treating arthritis in the comments section below.