Anti Inflammatory Diet for Arthritis

Medically Reviewed
June 7, 2018

When it comes to building an anti inflammatory diet for arthritis, the old adage “you are what you eat” holds true. Building your diet around the right foods is one of the most effective natural ways to reduce arthritis inflammation.

And best of all, the foods that help with inflammation are tasty and easy to incorporate into your diet. Many offer other health benefits as well, such as supporting weight loss. Read on to learn which foods fight inflammation.

Anti Inflammatory Remedies for Arthritis In Your Kitchen

Studies show that packing your diet full of foods rich in antioxidants, fiber and omega-3 and -9 fatty acids help reduce inflammation and decrease swelling. Adding more plant-based foods while limiting processed foods, sugar and saturated fats all help ease joint pain and boost immune system function. Here are a few foods to look for in anti inflammatory recipes for arthritis.


Fresh fruits add color and flavor to your diet, all while delivering antioxidants and other inflammation-fighting nutrients. It’s easy to get more fruit in your diet: Simply reach for a fresh piece of fruit instead of a sugary or salty snack, or replace that soda with anti inflammatory juices for arthritis.

While all fruits offer health benefits, focus on these inflammation busters:

  • Berries: Red and purple varieties, like strawberries, raspberries, blueberries and blackberries contain anthocyanins, a type of powerful antioxidant

  • Cherries: Also a rich source of anthocyanins

  • Citrus: Packed with immune-boosting vitamin C

  • Pineapples: Full of bromelain, an anti-inflammatory enzyme

  • Apples: High in healthy polyphenols and fiber

  • Avocados: Deliver heart-healthy monounsaturated fats and antioxidant vitamin E


Remember when mom told you to eat your veggies? As it turns out, she was right! Vegetables pack an inflammatory punch, especially bright or deeply colored varieties such as:

  • Deep green, leafy varieties: Kale and spinach are full of fiber and known inflammation-buster vitamin E

  • Cruciferous veggies: Cabbage, cauliflower and broccoli deliver vitamin K and inflammation-fighting kaempferol

  • Peppers: Packed with carotenoids that reduce inflammation


Numerous studies indicate that certain healthy oils are an important part of an effective anti inflammatory diet for arthritis. Among the most powerful essential oils for arthritis inflammation are omega-3 fatty acids, which are found in cold water fish like salmon, tuna, mackerel, herring and scallops. (Don’t like fish? Don’t worry; some of the best anti inflammatory supplements for arthritis contain omega-3 fatty acids in fish oil.)

Olive oil is another healthy choice. It’s packed with antioxidants and oleocanthal, a natural compound that’s been shown to lower inflammation and fight pain. Avocado oil and sunflower oil also fight inflammation. Replacing your cooking oil with these healthy choices can help fight joint pain.

Nuts, Seeds and Beans

Along with healthy fiber, nuts, seeds and beans help fight inflammation with monounsaturated fats and phytonutrients. They’re a crucial component of any anti inflammatory diet for arthritis and are easy to incorporate: simply sprinkle seeds or nuts on your salad, or replace that ground beef in your burger with black beans. Good choices for anti-inflammatory eating include:

  • Almonds, pistachios, hazelnuts walnuts and pine nuts

  • Sunflower, flax and chia seeds

  • Soy, pinto, black, garbanzo, small red and kidney beans


Along with adding flavor to your dishes, these natural anti inflammatory herbs for arthritis can help with pain and swelling. Fresh herbs such as thyme, basil and oregano deliver antioxidants when used fresh. Curcumin and dried chili peppers don’t just add a hint of heat to your meal, they also fight inflammation.

As you can see, what you eat matters. Some of the best natural remedies for arthritis and inflammation are found right in your kitchen! Contact us today for more information.