10 Foods You Need to Eat to Get Rid of Joint Pain

  • Eating the right foods can help reduce joint pain.
  • Some of the best foods for joint pain relief include ginger, garlic, and chili peppers.
  • Omega-3 fatty acids found in fish, nuts, and seeds also help reduce joint pain.

If you’re dealing with joint pain, you know how debilitating it can be. The good news is that there are certain foods that can help reduce inflammation and joint pain. Keep reading to learn about 10 of the best foods to eat to get rid of joint pain.

1. Ginger

Ginger is a popular spice with anti-inflammatory properties. It contains compounds such as gingerols and shogaols that block inflammatory cytokines and inhibit the development of arthritis. Studies have shown that ginger is just as effective at reducing pain in osteoarthritis patients as ibuprofen. In some trials, researchers found that ginger could help with pain and swelling for people with osteoarthritis and rheumatoid arthritis without causing severe side effects.

You can add ginger to your diet in several ways: Start by adding some fresh or dried ginger to your tea and then gradually increase the amount over time until you get up to the recommended daily dosage (1-4 grams daily). Another idea is to drink honey and lemon juice with grated ginger root before breakfast for an extra energy boost.

2. Bone broth

Bone broth is rich in collagen, a type of protein that helps to support healthy joints. Collagen provides the structure for connective tissue, including cartilage and tendons. Bone broth is also a good source of glucosamine and chondroitin sulfate, two compounds that have been shown to reduce joint pain and stiffness. 

With that said, you can try using some great homemade recipes for making a bone broth soup with carrots, onions, and celery, along with ginger and garlic. And don’t forget to drink the liquid once you are done! The collagen is packed into this liquid, so make sure to try drinking some bone broth every day for better results.

3. Chili peppers

Capsaicin, a substance found in chili peppers, has been shown to reduce inflammation and pain in people with arthritis. Capsaicin works by inhibiting Substance P, a neurotransmitter that plays a role in pain transmission. This makes chili peppers very effective in reducing joint pain.

You can add some chopped chili peppers to your salads and soups or just put them on top of some lean beef for a spicy meal. Whatever works best for you! Get creative with including red chili peppers into your diet, and enjoy the benefits of eating these hot spices!

4. Turmeric

Turmeric is a spice that contains curcumin, an anti-inflammatory compound that has been shown to be effective in treating joint pain. Curcumin works by inhibiting the production of inflammatory chemicals in the body. Adding turmeric to your food can help to reduce joint pain and stiffness.

A 2019 study showed that turmeric is just as effective as an anti-inflammatory drug called diclofenac. According to Healthline, a researcher found that an ingredient in turmeric can reduce knee pain for people who have osteoarthritis.

But, if you want to try using turmeric to treat your joint pain, speak with your doctor first to make sure the turmeric will not interact with any of the drugs you are already taking. There are many different ways to add turmeric to your diet. The best way to get all the benefits is by consuming about a teaspoon or two each day, if possible.

One great idea is to get some fresh turmeric root and chop it up into your soup or salad. Also, you could try making a smoothie out of bananas, berries, and honey along with the powder form of turmeric for an extra antioxidant-rich treat!

5. Garlic

Ginger is another spice with anti-inflammatory properties that can help to relieve joint pain. Ginger also has analgesic effects, which means it can help to lessen pain perception by the brain. Adding ginger to your food or drinking ginger tea can help you find relief from joint pain symptoms. 

6. Green tea

Green tea contains polyphenols, which are antioxidants that have been shown to reduce inflammation throughout the body. Drinking green tea on a regular basis can help to relieve the symptoms of joint pain.

According to researchers, green tea contains compounds called catechins which help fight inflammation and pain. They also found that green tea helped to reduce pain in patients with knee osteoarthritis.

Green tea is also rich in antioxidants known as epigallocatechin 3-gallate (EGCG) and epicatechin gallate (ECG). These antioxidants help fight damage and inflammation associated with arthritis.

You should aim to drink about 2 cups of green tea daily for maximum benefits against pain! If you don’t like the taste, feel free to add some fresh ginger root, honey, or lemon juice to your cup of tea.

This should give you a nice flavor without changing the effects of green tea on your body!

7. Broccoli 

Broccoli is a nutrient-rich vegetable that contains vitamins A, C, and E, as well as fiber and other minerals. These nutrients work together to reduce inflammation and promote healthy joints. In addition, broccoli is a good source of glucosamine, which is often used as a supplement to treat joint pain. 

8. Nuts and seeds

Many nuts and seeds are loaded with nutrients that help reduce joint pain. These include walnuts, pecans, almonds, pumpkin seeds, flaxseeds, and chia seeds, to name a few!

For example, flaxseed contains alpha-linolenic acid, which can get rid of joint pain related to arthritis or gout because it is an anti-inflammatory compound. Also, Omega fatty acids found in nuts and seeds are known to reduce inflammation and arthritis pain.

According to Healthline, studies showed that omega-3 fatty acids-rich foods like walnuts help reduce inflammation associated with joint disease. This means you could try adding nuts and seeds to your diet every day.

9. Fish

According to the Arthritis Foundation, fish, especially oily fish like salmon, tuna, sardines, and mackerel, are rich in Omega-3 fatty acids. These fatty acids have anti-inflammatory properties that can help reduce joint pain and stiffness. In addition, fish is a good source of protein, which is essential for maintaining healthy joints.

10. Berries

Berries are full of antioxidants that help your body combat joint pain. They also contain natural anti-inflammatories that can relieve swelling, stiffness, and pain. The flavonoids in berries have been shown to inhibit enzymes that break down cartilage, reducing arthritis inflammation over time.

According to the Arthritis Foundation, blueberries, strawberries, cranberries, raspberries, and blackberries, are all good choices for people with arthritis.

Learn More: How to Ease Joint Pain


Making small dietary changes can have a big impact on joint pain. Be sure to include these ten foods in your diet if you’re looking for relief. Just remember that while diet plays an important role in reducing joint pain, it’s not the only factor. Be sure to talk with your doctor about other lifestyle changes—like exercise, weight loss, and stress reduction —that may also help relieve your symptoms.

Also read: 8 Natural Painkillers That Help Ease Pain

Similar Posts