16 December 2025
The Best Diet for Joint Health: Foods to Fight Inflammation
Eat your way to less pain. Discover the best anti-inflammatory foods for arthritis and which foods to avoid for healthy joints.
Can what you eat make your knees hurt? Yes.
Certain foods trigger inflammation (swelling/pain), while others calm it down.
The Good Guys (Anti-Inflammatory)
- Omega-3 Fatty Acids: Found in fish (Salmon, Mackerel), walnuts, and flaxseeds. They block inflammatory cytokines.
- Berries: Blueberries and strawberries are packed with antioxidants.
- Leafy Greens: Spinach and kale (no pun intended) are rich in vitamins.
- Turmeric & Ginger: Natural painkillers used in Ayurveda for centuries. Curcumin (in turmeric) is a potent anti-inflammatory.
- Nuts: Almonds and walnuts.
The Bad Guys (Inflammatory)
- Sugar: Soda, sweets, and pastries spike insulin and inflammation.
- Processed Meats: Sausages and bacon.
- Refined Carbs: White bread and white pasta.
- Excess Alcohol: Dehydrates tissues and increases gout risk.
Takeaway
Adopting a Mediterranean or whole-food diet helps twice:
- It reduces chemical inflammation.
- It helps you lose weight.
Your kitchen is your first pharmacy.
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