20 Foods to Ease Joint Pain


Achy and stiff joints? You may be one of the 20% of Americans with arthritis (if you haven’t already been diagnosed).

Dealing with arthritis on a daily basis can be a real drag. Medicines don’t always seem to work. Stretching and exercising seem daunting.

But in addition to those two methods of management, you may want to make adjustments to your diet.


Studies show that removing saturated fats, trans fats, and excessive salt, sugar, or alcohol can decrease inflammation and pain in affected joints.

Instead, follow food guidelines such as found in the Mediterranean Diet. This diet is high in vegetables and olive oil content with a moderate protein intake. It also emphasizes using spices to flavor food instead of salt. Research has found that the Mediterranean Diet may significantly decrease symptoms of arthritis while protecting unaffected joints.

Some of the following foods are found in the Mediterranean Diet.

Foods to Eat for Arthritis Management

  1. Fatty fish or fish oil
  2. Whole grain
  3. Dark leafy greens
  4. Broccoli
  5. Nuts
  6. Soy
  7. Milk
  8. Peppers
  9. Tomatoes
  10. Beets
  11. Ginger
  12. Turmeric
  13. Garlic
  14. Onions
  15. Olive oil
  16. Berries
  17. Tart cherries or juice
  18. Green tea
  19. Citrus
  20. Beans


If you aren’t keen on completely changing your diet, it’s okay! Try adding a combination of a few of these foods to your diet each day and take note of how your joints feel.

You may find that implementing a healthier diet, plus following your doctor’s recommendations for medicine and exercise, will work wonders for your pain.