Fight Flare-ups with Arthritis Foods

Hungry? Add these common foods to your anti-inflammatory diet.

There are many ways to manage arthritis – maintain a healthy weight, exercise, and take your Synflex®. Many arthritis suffers don’t realize how much the food they eat impacts their condition. Don’t let the word “diet” scare you away. This doesn’t have to be hard – Just keep these foods for arthritis on your grocery list and incorporate them into your favorite meals.

Salmon & Walnuts

Walnuts Food for Arthritis Pain


Omega-3s decrease the production cytokines, the compounds that promote inflammation. They also inhibit the enzymes that trigger it. Fatty fishes also contain Vitamin D, which may prevent swelling and soreness. 

Related Foods

Allergic to almonds? Hate the taste of salmon? Other fatty fish, such as herring and sardines contain high amounts of Omega-3s. Soybeans, flax seeds, and pumpkin seeds do as well.

Incorporate it into Your Diet

Eat at least one gram of Omega-3s per day. For example, one 4 oz. serving of salmon contains about 1.5 grams of Omega-3. Try to eat fatty fish 2-3 times a week. Sprinkle flax seeds or dried soy beans over your salad for lunch.

Extra Virgin Olive Oil

Olive Oil Food for Arthritis Pain


Olive oil contains oleocanthal. This natural compound blocks enzymes that trigger inflammation.

Related Foods

Oleocanthal is only found in extra virgin olive oil. Skip the supplements that containing oleocanthal since they’re costly and derive the compound from extra virgin olive oil in the first place.

Incorporate it into Your Diet

One tablespoon of extra virgin olive oil per day will provide an adequate dosage of oleocanthal. Some salad dressings have extra virgin olive oil as its only oily ingredient. Or, sauté vegetables or meat in extra virgin olive oil instead of butter or vegetable oil. 

Onions and Leeks

Onions Food for Arthritis Pain


Onions and leeks contain quercetin, an antioxidant that inhibits inflammatory compounds. Quercetin works similarly to aspirin and ibuprophen.

Related Foods Black and green tea, capers, apples, red grapes, tomatoes, broccoli, and other leafy greens all contain high amounts of quercetin.

Incorporate it into Your Diet Incorporate at least a half a cup of these foods into your daily diet. With all of the foods that are high in quercetin, it should be easy to add these to your favorite meals. 

Green Tea

Green Tea Food for Arthritis Pain


Green tea contains the antioxidant compounds, polyphenols, that lessen the incidence and severity of arthritis. In fact, the inflammatory chemicals that green tea blocks are some of the same chemicals blocked by costly drugs for autoimmune disorders.

Related Foods

Foods that are rich in polyphenols include black currants, filtered coffee, blueberries, strawberries, plums, and dark chocolate.

Incorporate it into Your Diet

While both green tea and coffee are rich in polyphenols, green tea has less calories and caffeine than coffee. A pitcher of green tea will last days in the fridge. Include blueberries or strawberries with your breakfast. Best of all, you’ll feel better about eating that bit of dark chocolate every once in a while. 

Ginger and Tumeric

Ginger Food for Arthritis Pain


Ginger contains many phytonutrients called gingerols. These are natural anti-inflammatories that have been used in Eastern culture for centuries. Tumeric is a member of the ginger family, and contains curcuminoids. Curcumin acts as a scavenger of nitric oxide and aids in inhibiting COX-2, a pro-inflammatory. Some studies have actually show curcumin to be more effective than many over-the-counter COX-2 inhibitors and NSAIDs.

Related Foods

The inflammatory fighting agents in ginger and turmeric are only known to be in these foods.  

Incorporate it into Your Diet

Tumeric is an extremely flavorful spice found in many Asian dishes such as curry. Try using turmeric on some of your favorite meals for an added twist. Add ginger to your green tea or other favorite drink. Is your stir-fry lacking? Ginger will do the trick.

Other articles that you may find useful:

Arthritis Foods to Avoid

Is Glucosamine an Anti-Inflammatory? It sure is!

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