The 3 Best Foods for Arthritis Pain

best foods for arthritis

Food Can Help You Fight Arthritis

You likely already know dozens of people affected by arthritis — maybe you suffer from it yourself! Arthritis can impact people at any age, though it tends to show up in the elderly more often. Even if you’re managing the pain, arthritis does not have to slow you down. While it might not be curable, you can alleviate arthritis pain through some simple life changes.

The foods that you eat can actually reduce your arthritis-related symptoms as well as have a positive impact on your overall health. By including these foods in your diet, you can reduce the pain and stiffness you feel all the time. By mindfully eating right and including the appropriate exercise, you can improve the quality of your life dramatically.

3 Foods to Ease Arthritis Pain

Load Up On Fish

3 Foods That Can Help Ease Your Arthritis PainFatty fish is filled with omega-3 fatty acids. This nutrient helps to naturally fight inflammation, thereby reducing your symptoms. This is an optimal solution for people who live near the coast. You can get fish pretty much anywhere, but fresh fish is definitely the best tasting option.

Choose specific days of the week where you eat some type of fish as your protein source for dinner. You can experiment with different types of fish, and try new recipes every week.

If you like fresh fish, this will be easy to incorporate into your diet and help you lead a happier, pain-free lifestyle, as well. If you dislike eating fish, you can also consider taking an omega-3 supplement instead. While it’s not exactly eating fish, it will help you get the nutrients you do get from eating fish and help you move towards a more pain-free life.

The best fish for your arthritis include trout, salmon, herring, tuna and mackerel. Ideally, you should eat 3 to 4 ounces of fish about twice a week.

Cruciferous Vegetables for Joint Health

The cruciferous family includes vegetables like Brussel sprouts, broccoli, and cabbage. These are vegetables that can easily be added to your meals as they pair well with main courses. Cabbage is easily mixed with other greens to form a salad that could be eaten as a main course or paired with something else.

Cruciferous vegetables are rich in a compound known as sulforaphane. This compound is known to slow damage to joint cartilage. This helps to reduce and alleviate symptoms of osteoarthritis. The good news is that these vegetables are easy to find, cheap to buy, and versatile in the kitchen. Raw, steamed, roasted, sauteed, added to a smoothie… you can serve them as a side dish, or use them as the base to your main.

Vitamin C Can Slow the Progression of Arthritis

In a 2011 research study, scientists at the University of South Florida discovered that people who consumed a vitamin C supplement had an 11 percent lower chance of having osteoarthritis in the knee. You can get this benefit without having to take a supplement. Vitamin C can be found in foods like kiwis, strawberries, cantaloupes, pineapples, and tart cherries.

It is important not to go overboard on vitamin C because a dose higher than 65 to 85 milligrams a day can lead to kidney stones.

On top of being a good source of vitamin C, tart cherries have additional qualities that can help your joints. These cherries include a compound called anthocyanin. This gives the cherry its red coloring and it also helps to alleviate joint symptoms. Tart cherries can be a fun snack that not only tastes good but will also help your arthritis as well.


The right foods can help you feel better. You don’t have to live with intolerable pain — or take so many pain medications just to stay on top of the pain. There are many strategies that will let you not only live a normal life and do the activities you love but will reduce your pain and inflammation.

Adding fish to your diet and eating healthier foods can alleviate arthritis symptoms. Other natural techniques can also help. With the right foods, medication, and exercise, you can enjoy your life with less arthritis-related pain.

Before adopting a new diet or exercise plan though, you should consult with an expert to figure out the best options for your needs. They will be able to help you decide how much of each you should have in your diet. Once your new plan is cleared by an arthritis specialist, like those at Sarasota Arthritis Center, you can take the first steps to be pain-free!

Emma is a freelance writer currently living in Boston, MA. For a professional chiropractor, Emma recommends Fulk Chiropractic. To see more from Emma, say hi on Twitter @EmmaSturgis2
Emma Sturgis
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The 3 Best Foods for Arthritis Pain