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Five Anti-Inflammatory Foods for Joint Health

Table of foods including salmon, garlic, olive oil, almonds, avacado, and more.

According to the Centers for Disease Control and Prevention (CDC) over 54 million people have arthritis.

That means that 23 percent of all adults are suffering from nagging joint pain that can inhibit them from enjoying the activities they love.

While it can be difficult to live with, there are ways to manage the symptoms that are often associated with arthritis and one of them is to make adjustments to your diet.

Five Anti-Inflammatory Foods for Joint Health

Fatty Fish

Salmon, mackerel and tuna have high levels of Omega-3 fatty acids and vitamin D. Both of these have been found to help reduce inflammation. For non-fish eaters, consider fish oil supplements as an alternative to reap the benefits to reduce inflammation.

Tart Cherries and Berries

Tart cherries, blueberries, raspberries, strawberries and blackberries are the perfect snack for who are experiencing aches and pains from arthritis. Berries can help keep your symptoms at bay, as all of these fruits are high in antioxidants which helps fight inflammation.


Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts contain high amounts of fiber, calcium, magnesium, zinc, Vitamin E and Omega-3 fats, all of which have anti-inflammatory effects. Nuts are also heart-healthy, making them a great snack!


Not only does garlic add a boost of flavor to any dish, it can also help fight inflammation.

Garlic contains an anti-inflammatory compound known as diallyl disulfide which limits the effects of pro-inflammatory cytokines.

In short, the anti-inflammatory nature of garlic can help fend off inflammation and pain that’s often associated with arthritis.

Olive Oil

Olive oil is known as a food that can combat the symptoms of arthritis thanks to the monounsaturated fats and antioxidant compounds.

When determining which type of olive oil to use, opt for extra virgin olive oil which is the least refined, meaning it’s packed with the compounds linked to reducing joint damage in those suffering from rheumatoid arthritis.

Bonus: Food to Avoid

Just as there are foods that you should add to your diet to aid in joint health, there are foods that you should avoid as well.

For example, you should steer clear of mono-sodium glutamate AKA MSG.

This food additive is commonly found in prepared Asian food, Chick-Fil-A, and other soups and dressings to enhance the flavor of the dish.

While it might make food more flavorful, it can also trigger inflammation in your body which can lead to those dreaded aches and pains.

Although these foods do not act as a cure for arthritis, they can help fight inflammation and manage your symptoms.

At Phoenix, we’re committed to helping you feel like yourself again. If you’re interested in taking it a step further and learning more about how to manage and alleviate the symptoms of arthritis with physical therapy, find a Phoenix Physical Therapy location near you and schedule an appointment.

Source: Penn Medicine