Anti-Inflammatory Foods for Joint Pain

Inflammation not only causes discomfort and stiffness, but it can also negatively impact your daily life, inhibiting you from doing the things you love most. Medications can only go so far in helping to find relief if you aren’t feeding your body with the proper nutrients.

Several foods may help reduce your inflammation. Here are four anti-inflammatory foods you can incorporate into your diet to ease your joint pain:

Fatty Fish

Fatty fish, including tuna, sardines, salmon and mackerel are high in omega-3 fatty acids, which contain anti-inflammatory effects. According to the Arthritis Foundation, “omega-3s interfere with immune cells called leukocytes and enzymes known as cytokines, which are both key players in the body’s inflammatory response.”

The human body cannot produce omega-3 fatty acids on its own, but there are many ways you can get your dose of this healthy fat. Consuming fatty fish or taking a supplement is the best way to get the benefit of omega-3s. It is important to note that fish rich in omega-3 tend to also be high in mercury, which may have toxic effects if eaten in large quantities. The FDA offers a helpful chart to guide individuals on the best fish to eat and the correct frequency for most adults.


Berries like raspberries, strawberries and blueberries are filled with antioxidants, minerals and vitamins that reduce inflammation and boost immunity. Research has shown that berries contain polyphenol compounds purported to have anti-inflammatory activity in humans.

Berries are a great way to decrease inflammation within the body and are easy to incorporate into your diet. You can eat them plain, blend them in a nourishing smoothie, or top them over oatmeal or yogurt.

Cruciferous Vegetables

Cruciferous vegetables, such as spinach and broccoli, are another anti-inflammatory food that may help provide you with joint pain relief. According to the Arthritis Foundation, cruciferous vegetables have a natural compound called sulforaphane. Research has shown that sulforaphane blocks the inflammatory process and may slow down cartilage damage in osteoarthritis (OA).


Garlic is a tasty, fragrant vegetable that has many healing properties. Not only can garlic help reduce cardiovascular disease risk by lowering your cholesterol, but it also has anti-inflammatory benefits. Garlic contains diallyl disulfide, which is an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines.


Contact The Steadman Clinic

If you experience chronic joint pain, it may be time to see a physician to assess your pain. Schedule an appointment with The Steadman Clinic. Our world-renowned orthopaedic specialists can help develop a detailed diagnosis and treatment plan for your joint pain.