Foods That Help with Arthritis and Joint Pain

By Andrea Cohen
Published 12/19/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Foods That Help with Arthritis and Joint Pain

If you live with arthritis or struggle with sore, stiff joints, what you eat can make a big difference in how you feel. Inflammation is one of the main drivers of joint discomfort, and certain foods can either calm it down or make it worse. By focusing on foods that help with arthritis and joint pain—and limiting foods that cause painful joints—you can support your body and move more comfortably.

The Best Foods to Eat with Arthritis and Joint Pain

Here’s a list of foods that can help ease joint stiffness, reduce inflammation, and support long-term joint health:

  • Fatty fish – Salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids. These healthy fats help reduce inflammation, making joints feel less stiff and swollen. Aim for two servings each week.
  • Nuts and seeds – Almonds, walnuts, and flaxseeds are small but powerful. Just a handful a day provides healthy fats and plant-based protein that support your joints.
  • Colorful fruits and leafy greens – Berries are full of antioxidants that protect joints, while citrus fruits add vitamin C to support cartilage. Dark greens like spinach, kale, and broccoli deliver bone-strengthening vitamins.
  • Olive oil – A staple in the Mediterranean diet, olive oil contains anti-inflammatory compounds. Swap it for butter or processed oils when cooking or making dressings.
  • Turmeric and ginger – These spices contain natural compounds that reduce inflammation and may help ease pain and swelling in joints.
  • Whole grains and beans – Foods like brown rice, lentils, sweet potatoes, and black beans provide fiber and nutrients that fight inflammation and fuel your body.
  • Green tea – Rich in antioxidants, green tea may help protect cartilage and is an easy, soothing drink to include in your routine.

Healthy Recipes to Ease Joint Pain

These recipes include some of the foods that help ease arthritis and joint pain. They’re delicious and nutritious in other ways, too.

  • Almond Crusted Salmon
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This crunchy, flavorful salmon is packed with omega-3s and healthy fats that can help calm inflammation and keep joints feeling their best.

  • Heart Healthy Sesame Tuna Steak
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Light, fresh, and full of omega-3 fatty acids, this tuna dish is a tasty way to help ease stiff or achy joints.

  • Heart Healthy Berry Fruit Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Sweet berries and kiwi bring a burst of antioxidants that may fight inflammation and support joint comfort.

  • GLP-1 Kale and Sweet Potato Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    Loaded with colorful veggies and lean protein, this hearty salad gives your body nutrients that help keep joints strong and energized.

  • Green Lentil Soup
    Photo Credit: Baldwin Publishing Staff Photographer
    35 mins

    Warm and satisfying, this fiber-rich soup helps fight inflammation and can be a soothing choice for achy joints.

  • Heart Healthy Ginger Chicken
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    With its zesty ginger and lean chicken, this dish offers natural anti-inflammatory benefits that may ease joint pain.

How Diet Supports Joint Health

The nutrients in these foods and recipes—such as omega-3s, antioxidants, and vitamins—help calm the inflammation that makes joints hurt. A Mediterranean-style diet, which emphasizes fruits, vegetables, fish, healthy fats, and whole grains, is one of the best eating patterns for reducing arthritis symptoms.

Maintaining a healthy weight also matters. Carrying extra pounds puts stress on your hips, knees, and other joints, often making arthritis pain worse. Even small amounts of weight loss can ease the pressure and improve mobility.

Foods That Cause Joint Pain

Just as some foods help, others can make arthritis worse. Here’s a list of foods that cause joint pain and increase inflammation:

  • Processed snacks and baked goods, which are high in refined sugar
  • Fried foods and fast food, which are loaded with unhealthy fats
  • Red and processed meats, which may trigger inflammation
  • Excessive alcohol or soda, which can worsen swelling and stiffness

These are common foods that cause muscle and joint pain, and cutting back on them can make it easier to manage arthritis symptoms.

Simple Ways to Make Changes In Your Diet

You don’t have to change your diet overnight. Start small with these easy tips:

  • Add berries to your oatmeal or yogurt in the morning
  • Snack on a handful of nuts instead of chips
  • Use olive oil instead of butter or margarine
  • Replace salt with turmeric or ginger when cooking
  • Choose fish or beans a few times a week instead of red meat

Eating the right foods won’t cure arthritis, but it can make a real difference in how your joints feel day to day. By focusing on foods to eat with arthritis and joint pain—and avoiding foods that cause painful joints—you’ll give your body the support it needs to stay active, reduce inflammation, and protect long-term joint health.

 

*No information provided by Health eCooks in any blog or recipe is a substitute for medical advice or treatment for any medical condition. Health eCooks strongly suggests that you use this information in consultation with your doctor or other health professional. 

 

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