6 Food Options to Help Relieve Arthritis Pain

For many years, people have claimed that certain foods in their diet reduce joint pain and inflammation due to arthritis. Researchers continue to investigate whether foods and spices can actually play a role in relieving joint pain, and if so, how they work.

"For the most part, this is a healthy diet, with lots of fruits and vegetables, whole grains, nuts and seeds," says registered dietitian Ruth Frechman, spokesperson for the Academy of Nutrition and Dietetics.

Fruits, vegetables, and whole grains are natural inflammation fighters that can also help control your weight. "Maintaining a healthy weight is important to relieve some of the stress on the joints," adds Frechman. For every pound of weight you lose, you reduce the load on your knee joint by 4 pounds.

Foods to Try to Relieve Arthritis Pain

Remember, there is no magic food, ”emphasizes Frechman. But mounting evidence suggests that following a healthy diet and adding specific foods and spices could help fight inflammation and joint pain.

Broccoli, Brussels sprouts, and cabbage. These vegetables are part of the cruciferous family and are packed with a compound called sulforaphane, which helps slow cartilage damage in the joints due to osteoarthritis, according to a 2013 study with mice. It is true that it is an early study. But vegetables are always a healthy option. Try adding broccoli, Brussels sprouts, cabbage, kale, or cauliflower to your salad or stir fry.

Fatty fish. Fatty fish like salmon, tuna, trout, and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you're not a big fan of fish, ask your doctor about taking an omega-3 supplement.

Garlic. Garlic is a member of the allium family, which also includes onions and leeks. These items contain a compound called diallyl disulfide that can help with various conditions, including arthritis. "This compound may have some effect in limiting the enzymes that damage cartilage," says rheumatologist Scott Zashin, MD, a clinical professor at the University of Texas Southwestern School of Medicine in Dallas.

Cherry pie. Some people with arthritis have found relief with products made with tart cherries. The ingredient in cherries that helps with joint symptoms is the same ingredient that gives this fruit its red color: anthocyanin. A 2013 study published in Osteoarthritis and Cartilage found that subjects who drank tart cherry juice improved OA pain and stiffness.

Turmeric. One of the best-researched inflammation fighters is not a food at all, but a spice. Tumeric contains a compound called curcumin. A 2012 review published in the International Journal of Molecular Sciences said that "curcumin may be beneficial in the management of inflammation-related chronic joint disease," but the authors cautioned that there is a considerable lack of data regarding the effects secondary and safety. However, the compound has been used for centuries in India to prevent inflammatory diseases. You will find this yellow spice in Indian cuisines, especially in curries.

Vitamin C. Antioxidants in vitamin C can slow the progression of OA, research finds. A 2011 study from the University of South Florida reported that people who took vitamin C supplements were 11 percent less likely to develop knee OA than those who did not take the supplements. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, Frechman cautions against taking supplements with much higher doses of 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.

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