38 Best Foods to Recover From Arthritis

Arthritis is an autoimmune illness in which your body's immune system assaults your joints. Millions of individuals experience this joint discomfort and are marked by bodily inflammation.

There is no diet or food for arthritis that may completely treat this problem However, several foods have been demonstrated to support bone health, immunity, and inflammation reduction. You can find the list below!

Adding the below-mentioned foods can provide arthritis patients with a balanced diet which may help ease pain and other arthritis symptoms. So, here are the best foods to reduce the symptoms of arthritis –

1. Ginger

In addition to giving teas, soups, and desserts a taste boost, ginger is undoubtedly the best food to recover from arthritis. Because ginger's primary ingredient, gingerol, is a strong antioxidant that may reduce inflammation throughout your body. Also, ginger is an effective treatment for anybody suffering from inflammatory disorders like arthritis.

Furthermore, a 2001 research involving 261 individuals with knee osteoarthritis evaluated the benefits of ginger extract, and 6 weeks later, 63% of participants reported less knee discomfort.

2. Garlic

Research has revealed that garlic prevents the development of early osteoarthritis in addition to being tasty and flavourful. Garlic and its constituents have been proven in several test-tube investigations to have anti-cancer capabilities. These substances also have the potential to reduce dementia and heart disease risk.

Another test-tube study revealed that a particular component in garlic might be able to reduce some of the inflammatory indicators linked to arthritis. Researchers looked at 1,082 twins' diets in one study and found that due to garlic's potent anti-inflammatory qualities, people who consumed more of it had a lower chance of developing hip osteoarthritis.

3. Cauliflower

Including foods high in antioxidants in your diet, like cauliflower, is one of the greatest strategies to reduce arthritis symptoms if you currently experience pain and avoid joint inflammation.

Fortunately, one cup of cauliflower contains 85% of your daily recommended intake of the antioxidant vitamin C, so consuming cauliflower daily can ease the symptoms of arthritis.

4. Fatty Fish

Fish is always a good choice to include in your diet, particularly salmon, tuna, herring, and mackerel. They all contain omega-3 fatty acids, which are anti-inflammatory compounds. Additionally, 33 participants in a small trial were given either fatty fish, lean fish, or lean beef four times per week.

The fatty fish group showed lower levels of certain chemicals linked to inflammation after eight weeks. Vitamin D is also abundant in fish, which can help reduce the development of its deficiency. Low vitamin D levels have been linked to rheumatoid arthritis in several studies, which may add to symptoms.

5. Broccoli

Broccoli deserves a special place in this list of foods good for arthritis. This is because broccoli is a great source of calcium and vitamin C, which are essential to maintaining healthy bones. Sulforaphane, a compound found in broccoli, can halt or reduce the growth of osteoarthritis, a prevalent kind of arthritis that affects over 27 million people.

A study, which examined the diets of 1,005 women, discovered that eating cruciferous vegetables like broccoli was linked to lower levels of inflammatory markers.

6. Lemon

You may quickly start down the road to healthy joints by squeezing some lemon juice into your salad or glass of water. The flavonoid compound naringin, which is present in lemons, can help lessen joint inflammation, reducing joint discomfort and facilitating mobility.

7. Walnuts

Nutrient-dense walnuts are packed with substances that may help lessen the inflammation linked to joint illness. Omega-3 fatty acids, which are proven to lessen arthritic symptoms, are particularly abundant in walnuts.

In one trial, omega-3 fatty acid or olive oil supplements were given to 90 rheumatoid arthritis patients. After that, Omega-3 fatty acid recipients reported less discomfort and a decreased need for arthritic medicine compared to the olive oil group.

8. Green Tea

Green tea has several health advantages in addition to being calming to the palate. In individuals with arthritis, its natural antioxidants reduce inflammation and discomfort while also delaying the rate of cartilage loss. Animal studies have also revealed that it can lessen both the severity and frequency of rheumatoid arthritis.

9. Beans

As a side dish, beans go well with many different types of meals, and you may also choose from a variety of bean soups. For healthy, strong muscles, beans are a great source of protein and fibre. Numerous bean varieties also include magnesium, iron, zinc, folic acid, and potassium, all of which are good for the heart and arthritis.

10. Avocado

Besides being a delightful addition to your preferred salad, avocado is much more. In fact, it's quite effective at reducing the symptoms of arthritis. A study's findings even showed that taking supplements with an avocado-soybean fat mixture is greatly effective in reducing the inflammation associated with arthritis.

11. Spinach

Leafy greens like spinach are a great source of nutrients, and some of their constituents may even be able to help reduce arthritis-related inflammation. For instance, spinach has a lot of antioxidants and plant components that can reduce inflammation and aid in the prevention and treatment of illness.

Additionally, the anti-inflammatory substance kaempferol, which has been demonstrated to lessen the impact of the inflammatory compounds linked with rheumatoid arthritis, is particularly abundant in spinach.

12. Olive Oil

Extra virgin olive oil has heart-healthy lipids and anti-inflammatory effects to minimise or prevent joint discomfort. In general, whenever you cook, use olive oil over butter. This will not only add a characteristic flavour but also be helpful for your health.

Additionally, according to Japanese researchers, foods high in monounsaturated fatty acids, such as olive oil, have been linked to a decrease in the symptoms of rheumatoid arthritis. Another research examined the diets of 333 participants with and without rheumatoid arthritis and discovered an association between olive oil intake and a reduced risk of the condition.

13. Basil

Your joint health can significantly benefit from adding fresh basil leaves to your salad or eggs or from putting homemade pesto on your morning toast. Flavonoids, which are abundant in basil, have been found in studies to be beneficial in reducing a range of arthritic symptoms. So, if you are looking to abate arthritis symptoms, basil is one of the best foods to include in your diet.

14. Grapes

Grapes are rich in nutrients, have a lot of antioxidants, and are also anti-inflammatory. In one experiment, 24 men received either a concentrated grape powder (equal to around 1.5 cups or 252 grams) of fresh grapes or a placebo for three weeks. The experiment proved that the grape powder significantly reduced the blood levels of inflammatory indicators. 

Additionally, Proanthocyanidin, a plant component found in grapes, may have promising benefits for arthritis. For instance, a test-tube research revealed that grape seed proanthocyanidin extract decreased disease-related inflammation.

15. Black Pepper

You may quickly reduce the discomfort associated with your arthritis by adding a little black pepper to your favourite cuisine. Due to its high antioxidant content and antibacterial characteristics, black pepper can help lower the chance of a secondary infection that could exacerbate your arthritic symptoms.

16. Turmeric

It should be no surprise to aficionados of turmeric that this potent anti-inflammatory spice can also help alleviate arthritic symptoms. It is also frequently used as a remedy for skin disorders and stomach ulcers. So, turmeric, which is rich in antioxidants and can help reduce inflammation throughout the body, is an excellent spice to include in your diet to help prevent arthritis.

17. Tart Cherry Juice

Tart cherry juice, made from the fruit of the Prunus cerasus tree, is a beverage that is becoming more and more well-liked. This effective drink has plenty of minerals and health advantages and could even aid with arthritic symptoms.

In one experiment, 58 individuals were given two 8-ounce bottles of tart cherry juice every day for six weeks or a placebo. Tart cherry juice dramatically reduced osteoarthritis signs and inflammation as compared to the placebo. This indicates the effectiveness of tart cherry juice against arthritis.

18. Shallots

Shallots, a tasty member of the onion family, add a delicate, slightly sweet flavour to foods, making them complex and delicious. Fortunately, shallots can also improve the health of your joints if you have arthritis. Also, shallots are high in flavonoids, which are anti-inflammatory substances that help reduce pain and protect joints from further damage.

19. Apple Cider Vinegar

Apple cider vinegar is said to be a cure-all for almost everything that ails the human body. While some of those claims appear dubious, ACV's anti-inflammatory properties are well-established. The anti-inflammatory properties of apple cider vinegar have made it the go-to for many people living with arthritis, with many claiming remarkable results from incorporating ACV into their diet.

20. Cinnamon

The antioxidant properties of cinnamon have long made it a staple of traditional medicine, and those same properties can make it an excellent addition to your joint health regimen. Even if you aren't ready to start sprinkling it on everything, a little bit in your morning coffee or favourite curry recipe has the potential to enhance your joint health considerably.

21. Alfalfa Sprouts

Add alfalfa sprouts to your favourite salad or sandwich for an effective method to enhance the health of your joints. This is because of their high antioxidant and potassium; sprouts can help reduce your risk of muscle cramps, improve your immune system and digestive health, and reduce inflammation in your joints.

22. Squash

The aroma and flavour of creamy butternut squash can be effortlessly included in the menu and is also a fantastic way to enhance the health of your joints. This fruit, which is high in beta-carotene, is an effective way to lessen your discomfort and maintain the strength of your joints, irrespective of your cooking style and preparation.

23. Cucumbers

A small amount of cucumber added to your salad might quickly help stave off arthritic symptoms. Vitamin C, beta-carotene, and a variety of flavonoids are all abundant in cucumbers, and these can assist in lowering inflammation and keeping you up and moving about without any pain.

24. Turnips

There is no incorrect way to incorporate turnips into your diet. You can choose to toss them in olive oil, bake them to make oven fries, or purée them to resemble mashed potatoes. Fortunately, these delectable root vegetables are also packed with antioxidants that support joint health, making them a valuable addition to any armoury against arthritis.

25. Celery

Celery may be a powerful tool in the fight against arthritis and can provide more than just the crunch to your favourite protein-based salads. Moreover, it contains a lot of anti-inflammatory properties, which researchers at the University of Aston in Birmingham have found.

These properties are capable of helping abate the amount of discomfort and irritation in arthritic or pre-arthritic joints. The combination of celery's low-calorie count and high satiety level makes it one of the ideal foods to include in your diet.

26. Carrots

One of the primary steps toward tomorrow's better joints is enhancing the daily intake of beta-carotene. Thankfully, carrots can help you achieve that goal, and about 100 grams of them contain approximately 8285 µg of beta-carotene. Hence, if you are looking to prevent your joints from failing you later in life, increase your intake of orange fruits and vegetables right away, as suggested by Johns Hopkins University researchers.

27. Almonds

With only one food, almond, you can battle high cholesterol, heart disease, hunger, and arthritis. Vitamin E, an antioxidant that is crucial for the health of your joints, is abundant in almonds. Additionally, adding them to sauces, smoothies, and soups is simple and also increases the flavour.

28. Berries

Berries are packed with vitamins, antioxidants, and minerals, which have the potential to contribute to their unusual capacity to reduce inflammation. Berries also include high levels of rutin and quercetin, two plant chemicals that have numerous health advantages.

Fortunately, there are many different berries to pick from if you wish to benefit from these remarkable health advantages. In addition to satisfying your sweet craving, blackberries, strawberries, and blueberries are just a few selections that are rich in nutrients that fight arthritis.

29. Figs

Figs, whether fresh or dried, are a fantastic method to reduce joint inflammation and to up your fibre intake. Figs are a great source of the anti-inflammatory vitamins C, A, and E, potassium, magnesium, and calcium, all of which can help you stay lively as you age. Moreover, figs also include lupeol, a substance that reduces inflammation and arthritis.

30. Oregano

Oregano, a common Italian spice, has significant health advantages in addition to enhancing the flavour of your pasta sauce. Packing in up to 20 times the amount of antioxidants as other popular spices, oregano exceeds many of its competitors in terms of antioxidant content. Additionally, it contains more than 12 times as many antioxidants per gram as a vitamin C-rich orange and more than 42 times as many antioxidants as a typical apple.

31. Pumpkin

Other than carrots, pumpkins are also an excellent source of beta-carotene that may help you achieve better joint health. Fortunately, their versatile flavour makes it simple to incorporate into any dish, and the antioxidant-rich property also makes it healthy. Traditionally a lot of delicacies can be prepared, and it also works in both sweet and savoury meals.

32. Bell Peppers

Bell peppers are rich in carotenoids, a type of antioxidant, and also in vitamin C. In addition to being a fantastic source of beta-carotene, bell peppers also reduce inflammation throughout the body and provide relief for sore joints. However, if you prefer not to consume them raw, consider adding some pepper strips to your preferred salad or filling them with chickpeas and quinoa for a nutritious twist on the classic stuffed pepper.

33. Onions

Although they are not good for your breath, onions are one of the best foods for your joints. These are excellent methods to strengthen your immune system and combat the symptoms of arthritis since they are high in Vitamin C and flavonoids.

34. Asparagus

Asparagus is a green vegetable that may readily boost your joint health because of its strong antioxidant content. Also, whether you grill, roast, sauté, or steam it, the health benefits of asparagus remain intact, and moreover, it also tastes delicious. Additionally, asparagus, which is high in beta-carotene and the vitamins E and C, helps lower inflammation in the body and minimise the symptoms of arthritis.

35. Cabbage

One of the top foods for reducing inflammation is cabbage. This is crucial in any diet for those with arthritis. Fortunately, cabbage also has a low-calorie count and a lot of flavours, which makes it simple to substitute for high-fat and high-carb dishes in meals. You can prepare it by adding some to your soup, salad, or even your sandwich in place of the bread.

36. Cayenne Pepper

Make cayenne pepper a part of your diet to keep your meals spicy and your joints healthy all at once. Capsaicin, the key ingredient found in cayenne pepper and that gives cayenne its flavour, is proven to abate pain and inflammation in arthritic individuals.

37. Honey

Another good food for reducing arthritis pain is honey. Adding honey to your favourite dishes can help you increase the amount of potent antioxidant polyphenols in your diet. This antioxidant can aid in lessening joint inflammation, thus becoming ideal for individuals with arthritis. Additionally, honey has an antimicrobial impact on the body that can also reduce inflammation brought on by various illnesses and infections.

38. Aubergine

Lastly, one of the best foods to eat for arthritis is aubergine. Aubergine, eggplant, or brinjal is undoubtedly a superfood with powerful anti-inflammatory, digestive, and brain-boosting properties. This vegetable has plenty of anti-inflammatory flavonoids and phenolic antioxidants and makes it an ideal remedy for reducing arthritis pain and maintaining the health of your joints.

It has been claimed for centuries that foods can be effective in the battle against arthritis. However, this claim proves to be valid in most cases. There is some medical evidence that diet can positively impact the fight against arthritis, along with some valid theories. Nevertheless, a few of the impactful foods and their effect on arthritis patients are –

• Fruits and Vegetables

Bell peppers, oranges, pumpkins, and papayas are just a few examples of colourful fruits and vegetables that contain the carotenoids beta-cryptoxanthin and zeaxanthin. Multiple researches show that diets high in carotenoids are potent in reducing inflammation. Additionally, vegetables like tomatoes, peppers, potatoes, and eggplant can also reduce joint pain and inflammation.

• Vitamin D

According to a few studies, low blood levels of Vitamin D have been associated with a higher risk of rheumatoid arthritis and osteoarthritis. Furthermore, a few studies also suggest that people with osteoarthritis deteriorate three times more quickly in individuals with a low concentration of Vitamin D than those with acceptable vitamin D levels in their diets. The Institute of Medicine (IOM) currently advises individuals to consume 600 to 800 International Units (IU)/ day. Many experts also suggest taking 1,000 IU of Vitamin D daily.

• Omega-3 Fatty Acids

Dietary fats can have an impact on inflammation, which is a key element in rheumatoid arthritis. This form of arthritis develops when the immune system of the body unintentionally attacks the joints. Fish oil, which is high in omega-3, may be helpful for inflammatory arthritis, such as rheumatoid arthritis.

Apart from knowing what foods are good for reducing arthritis pain, you should also be aware of some foods that are not favourable for people suffering from this disease. As it is now obvious that diet plays a crucial role in maintaining health during arthritis, there are certain foods that you need to avoid to keep yourself abreast with good health.

1. Foods High in AGEs

Molecules called advanced glycation end products (AGEs) are produced when proteins or lipids react with sugars. One of the richest dietary sources of AGEs is high protein and high-fat animal dishes that are grilled, fried, seared, roasted, or broiled. Additionally, a few foods that are high in AGEs are mayonnaise, steak, American cheese, hot dogs, margarine, french fries, etc.

Most importantly, oxidative stress and inflammation may happen when your body produces large amounts of AGEs. Individuals with arthritis, oxidative stress and AGE production are linked to disease progression, and hence it is best to avoid such foods.

2. Foods High in Salt

For those who have arthritis, reducing salt intake may be a wise decision. Shrimp, canned soup, pizza, some cheeses, processed meats, and several other processed foods are examples of foods high in salt. It is interesting to note that some studies believe a diet that includes a high concentration of salt may increase the likelihood of developing autoimmune conditions like inflammatory arthritis.

3. Specific Vegetable Oils

Diets which are low in omega-3 fats and high in omega-6 fats may make rheumatoid and osteoarthritis arthritis symptoms worse. Also, the unbalanced omega-6 to omega-3 ratio found in the majority of Western diets may worsen inflammation. So, increasing your intake of omega-3-rich meals like fatty fish while decreasing your intake of foods heavy in omega-6 fats, such as vegetable oils, may help reduce the symptoms of arthritis.

4. Alcohol

Anyone with inflammatory arthritis should limit or avoid alcohol since it can make arthritis symptoms worse. Alcohol consumption was linked to greater spinal structural damage in a study involving 278 persons with axial spondyloarthritis (inflammatory arthritis that primarily affects the spinal cord and sacroiliac joints).

Another research shows that drinking alcohol may make gout attacks more common and more severe. In addition, prolonged alcohol use raises the risk of osteoarthritis, albeit not all studies have detected a strong association.

5. Highly Processed Foods

Breakfast cereal, fast food, and baked goods are examples of ultra-processed foods that are heavy in refined carbohydrates, preservatives, added sugar, and other potentially inflammatory elements that may exacerbate arthritic symptoms. A study involving 56 RA patients showed that those who consumed more ultra-processed food had greater levels of risk factors for heart disease, including higher levels of glycated haemoglobin.

6. Foods Containing Gluten

Wheat, rye, barley, and triticale all include a group of proteins known as gluten (a cross between rye and wheat). According to a study, avoiding gluten may help with the symptoms of arthritis by reducing inflammation.

7. Red and Processed Meats

Red and processed meat have been linked in several studies to inflammation, which may exacerbate the symptoms of arthritis. For instance, inflammatory markers, including C-reactive protein (CRP), interleukin-6 (IL-6), and homocysteine, are found in high concentrations in diets high in processed and red meats.

8. Added Sugars

If you have arthritis, it is recommended that you should limit your intake of sugar. Candy, ice cream, soda, and many more foods—including less visible ones like barbecue sauce—all include added sugars. According to a research involving 217 persons with rheumatoid arthritis, desserts and sugar-sweetened drink were the two things that were most frequently reported to make RA symptoms worse among 20 other foods involved in the experiment.

Additionally, a study of 1,209 adults aged between 20 to 30 found that those who used 5 or more fructose-sweetened beverages per week had a 3 times higher risk of developing arthritis than those who drank little to no such beverages.

Hence, it is supported by most studies that including the above-mentioned foods to recover from arthritis in your diet can be an effective way to tackle the illness. Moreover, following the dietary recommendations for all the foods mentioned above will enhance your well-being and lower your risk of heart attack and stroke, even if they do not seem to have an impact on your arthritis.