8 Foods That Relieve Joint Pain

Medically Reviewed By William C. Lloyd III, MD, FACS

Written By Judith Hurley on June 22, 2021

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  Eat to Ease Joint Pain

  Painful, stiff, or swollen joints can make it tough to get through the day. Research shows that some foods can dial down inflammation and help relieve joint pain. Here are eight foods that might help your aching joints.
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  1. Salmon

  Certain types of fish are rich in oils called omega-3 fatty acids. These healthy fats block inflammation and help relieve the morning stiffness and joint tenderness associated with arthritis. Fish with the most omega-3 fats are salmon, tuna, herring, and mackerel.
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  2. Cherries

  Cherries get their vibrant red color from anthocyanin compounds. These potent antioxidants can reduce inflammation. Some research shows that cherries protect against arthritis and help relieve arthritis symptoms.
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  3. Quinoa

  Do you have celiac disease or gluten sensitivity? People with these conditions can develop joint pain if they consume wheat, barley, or rye. To avoid aching joints, choose quinoa and other gluten-free grains such as amaranth, rice, and millet.
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  4. Olive Oil

  A staple of the Mediterranean diet, olive oil contains a substance called oleocanthal. Just like the anti-inflammatory drug ibuprofen, oleocanthal blocks COX-1 and COX-2 enzymes that trigger inflammation. This may partly explain how a Mediterranean diet lessens the joint pain and stiffness associated with rheumatoid arthritis.
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  5. Turmeric

  This golden yellow Indian spice has a slightly bitter taste. It's an important ingredient in curries and other Indian dishes. Turmeric contains the compound curcumin, which has been shown in animal studies to protect joints from inflammation.
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  6. Green Tea

  Green tea is loaded with antioxidants called catechins. Laboratory studies show that one of these substances, epigallocatechin-3-gallate (EGCG), can protect joints from the type of cartilage damage that occurs in osteoarthritis.
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  7. Broccoli

  Sulforaphane is a strong sulfur-containing antioxidant found in broccoli and other vegetables in the cabbage family. Sulforaphane suppresses cytokines, substances that ramp up inflammation. Animal studies have shown that sulforaphane can lessen joint inflammation and decrease the severity of arthritis.
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  8. Whole Grains

  Whole grains—such as whole wheat bread, oatmeal, and brown rice—might help keep your joints healthy by reducing inflammation. In a study of overweight adults, those who switched from refined grains to whole grains for 12 weeks had much lower levels of C-reactive protein (CRP), a marker of inflammation.

8 Foods That Relieve Joint Pain

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