What foods are best for reducing arthritis inflammation?

Foods rich in omega 3 fatty acids, antioxidants and healthy fats help lower inflammation and support joint comfort.

Is vegetarian food good for arthritis?

Plant-based foods like lentils, beans, vegetables, fruits and seeds are often easier to digest and less inflammatory for joints.

What foods should arthritis patients avoid?

Processed foods, sugary items, excess salt and red or processed meats can increase inflammation and worsen joint discomfort.

Best Foods for Arthritis That Help Reduce Pain and Swelling

Ananya Mishra

Dec 28, 2025, 20:15 IST

Arthritis causes joint pain, stiffness, and reduced movement, affecting people of different age groups today. Along with medical care, the right food choices can help manage symptoms naturally. Anti-inflammatory foods, protein-rich options, and healing spices can support joint health and reduce discomfort, while avoiding certain foods may prevent pain from getting worse over time.

Arthritis

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Arthritis is a condition that causes problems in the joints such as pain, swelling, stiffness and even reduces mobility. It is usually found in people around the age of 40 to 50 years old. However these days it is increasing among young people in their 20s or 30s as well.
There are some foods that can provide relief to people with this condition by easing pain or reducing swelling.

Anti-Inflammatory Foods

Omega 3 Foods

Image credit : Freepik

Anti inflammatory foods help in reducing swelling and redness caused in the joints.
Foods rich in Omega 3 reduce inflammation and are beneficial for people with arthritis. Fatty fish like salmon or sardines, walnuts, flax seeds are rich sources of Omega 3.
For cooking extra virgin olive oil can be used for its anti inflammatory fats.
Colorful fruits and vegetables like berries, bell peppers, oranges and spinach are rich in vitamins and antioxidants that help in production of collagen.

Protein-Rich Foods

To keep the muscles and joints strong, a protein rich diet is essential.
Lean proteins like fish, eggs, lentils, beans, paneer are great for arthritis as they do not cause inflammation.
Plant based proteins are usually a better option for arthritis.

Spices and Herbs

Some spices or herbs are known to reduce inflammation.
Turmeric, ginger, cinnamon or garlic are great for joint pain relief.
To increase the absorption of turmeric it can be had with black pepper.

Foods to Avoid

Image credit : Freepik

Processed, oily and sugary or high sodium foods and drinks are known to increase inflammation in the body. They can make joint pain and swelling worse.
Too much red meat or processed meats can also increase water retention and should be avoided by people with joint pain issues.

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Frequently Asked Questions (FAQs)

What foods are best for reducing arthritis inflammation?
Foods rich in omega 3 fatty acids, antioxidants and healthy fats help lower inflammation and support joint comfort.
Is vegetarian food good for arthritis?
Plant-based foods like lentils, beans, vegetables, fruits and seeds are often easier to digest and less inflammatory for joints.
What foods should arthritis patients avoid?
Processed foods, sugary items, excess salt and red or processed meats can increase inflammation and worsen joint discomfort.