Maintaining a nutritious diet is an outstanding strategy for combating inflammation, and it is highly sought after. Joint inflammation can arise from various conditions, such as inflammatory arthritis, lupus, and physical injuries. This inflammation can lead to swollen and painful joints as the immune system discharges chemicals to combat infections or irritants. The extent of the impact can vary, affecting a single joint or causing widespread swelling throughout the body, depending on the underlying cause.
When joints become inflamed, the blood vessels around them dilate so more blood can reach the affected area. Then, white blood cells travel to inflamed joints to kickstart healing. Acute inflammation helps fight off foreign invaders and threats, but chronic inflammation can wreak havoc on the body’s immune system.
In the case of an injury, swelling and pain usually subside after a few days to a week. However, people with persistent inflammation may have to manage symptoms throughout their life using various treatments. Sometimes, a healthy lifestyle that includes a balanced diet can alleviate or reduce the pain from joint inflammation. Below, we’ll discuss a few nutritious foods you can add to your meal plan to promote healthy joints.
8 Foods That Soothe Joint Inflammation
1. Garlic
Garlic contains high amounts of sulfate, a bioactive component crucial to cartilage production and repair. Studies show that taking garlic supplements can help reduce joint inflammation and other symptoms of arthritis. A survey of 70 females with RA who took a 1,000 mg dose of garlic supplement for eight weeks showed promising results. Participants had reduced joint pain and blood markers for the disease following the study period.
Incorporating garlic into your diet may also diminish joint inflammation, although this has not yet been definitively proven by studies. Nevertheless, garlic is rich in potent antioxidants and nutrients that are advantageous for your overall well-being.
2. Green tea
Green tea is renowned for its high nutrient and antioxidant content, and Dunn notes its capacity to diminish inflammation. Animal studies have also indicated that it may lessen both the occurrence and severity of rheumatoid arthritis.
“To reap the benefits, aim for two servings a day, either hot or cold,” Dunn notes. “Be sure to use tea bags and not the powdered tea mixes, which are more processed. If you drink the decaffeinated variety, make sure the process is all natural.”
3. Fatty fish
If you suffer from joint inflammation, incorporating fatty fish like salmon or trout into your diet is advisable. These types of fish are rich in omega-3 fatty acids, known for their anti-inflammatory properties. This was evidenced by a study involving 176 individuals who consumed at least two servings of fish weekly. The study observed that these participants exhibited fewer markers of disease compared to those who consumed less than one serving per month.
Other studies show that eating fish and vegetables as part of a balanced diet can reduce rheumatoid arthritis (RA) symptoms. Fish also contains plenty of Vitamin D, which can benefit people with rheumatoid arthritis since they often have a deficiency in this nutrient.
If you suffer from joint inflammation caused by arthritis, try eating fish at least two to four times per week to help manage symptoms.
4. Ginger and turmeric
Owing to the active compounds present in ginger and turmeric, these plants are recognized for their anti-inflammatory properties. They are commonly incorporated in the culinary traditions of China and India.
The scientific data on recommended daily or weekly intakes of ginger or turmeric are mainly with supplemented doses, but a healthy sprinkling of these spices on foods or in beverages could bring limited health benefits, Dunn says. They’ll even add a little kick to your favorite dishes. Moreover, small amounts of ginger can help settle an upset stomach.
5. Broccoli
Cruciferous vegetables, such as broccoli, are rich in sulfate. They contain a biologically active compound known as glucosinolate, which aids in reducing inflammation. A study examining the diets of over 1,000 women revealed that regular consumption of broccoli correlated with lower levels of inflammatory markers. To avoid digestive issues, it is advisable to cook broccoli by steaming or boiling rather than consuming it raw.
6. Walnuts
Regularly consuming walnuts can also help fight joint diseases because of their high alpha-linolenic acid content. This type of omega-3 fatty acid is commonly found in plant-based foods and can reduce inflammation. One study, including 5,013 people, found that those who ate more walnuts had the lowest inflammation levels.
7. Berries
Berries, including strawberries, blueberries, and blackberries, are rich in powerful antioxidants known as anthocyanidins. These compounds are beneficial in boosting collagen production. Collagen is a crucial protein that constitutes two-thirds of the dry weight of cartilage found in knees and other joints. As individuals age, their bodies produce less collagen, which can lead to increased joint inflammation. Consequently, incorporating foods that promote collagen production into your diet is essential.
Berries are beneficial for enhancing collagen production in the body and reducing inflammation. A small-scale study revealed that participants who ingested 40g of dried blueberry powder daily over four months experienced improvements in knee osteoarthritis symptoms. Additionally, strawberries have been found to diminish inflammation in individuals suffering from knee osteoarthritis, according to another research finding.
The abundance of vitamins and minerals found in berries may contribute to their anti-inflammatory properties. Numerous studies have associated increased fruit and vegetable intake with lower levels of inflammatory biomarkers. To enjoy these benefits, consider incorporating blackberries, blueberries, or strawberries into your daily diet.
8. Olive oil
Olive oil is beneficial in reducing joint inflammation and easing the symptoms of arthritis. It is a key component of the Mediterranean diet, which includes the advantage of lessened joint pain among its many benefits.
Further research indicates that specific compounds found in olive oil may initiate autophagy, which is a natural process that removes dysfunctional cells from the body. Moreover, an additional study examined the impact of administering extra-virgin olive oil to mice over a period of six weeks. The researchers concluded that the progression of arthritis was halted and there was a reduction in inflammation throughout the duration of the study.
Foods That Can Irritate Joint Inflammation
Now that you are aware of the anti-inflammatory foods to include more frequently in your diet, let's explore the foods that you should minimize or eliminate.
- Fried foods
- White bread, pastries, sweets, sugary cereals, and other refined carbs
- Dairy
- Soda
- Fatty meats
- Alcohol
- Sugar
- Saturated fats and trans fats
These food items and beverages contribute to inflammation within the body as they are not natural. The body perceives these substance-like foods as a threat and reacts by producing inflammatory compounds.
While dairy does not affect everyone adversely, individuals with lactose intolerance are advised to steer clear of it whenever feasible. Consuming a diet rich in whole, fresh foods, similar to those previously mentioned, may help alleviate joint inflammation and enhance overall well-being.