Top Ten Anti-inflammatory Foods For Osteoarthritis

Knowing which foods have anti-inflammatory properties is essential for everyone especially if you experience aches and pains regularly.  Anti-inflammatory foods are especially helpful if you suffer from any type of arthritis. Osteoarthritis (OA) is the most common form of arthritis.  Osteoarthritis begins with the breakdown of joint cartilage which results in pain, stiffness, swelling and tenderness. The joints are most often affected, but osteoarthritis can also change the shoulders, elbows, wrists and ankles.

Anti-inflammatory Foods 

Salmon, mackerel, sardines are full of omega-3s (good fat). Research tells us omega-3 fatty acids significantly reduce joint pain.  Healthy fats may also enable people taking non-steroidal anti-inflammatory drugs (NSAIDs) to reduce their dosage or discontinue use.

Mixed Berries packed with antioxidants.  Antioxidants protect your body against inflammation and free radicals.

Green Tea possesses anti-inflammatory properties which may help reduce pain from OA.

Bananas are high in magnesium and potassium. These minerals help increase bone density.  Magnesium is also known to alleviate symptoms of arthritis

Orange juice is full of vitamin C which is essential for the development of healthy cartilage.  A deficiency of vitamin C might lead to the development of weak cartilage.

Pineapple contains a digestive enzyme called Bromelain which may help reduce inflammation.

Turmeric and ginger contain massive amounts of anti-inflammatory properties.  I love adding a herby turmeric dressing to all our salads.

Inflammatory Foods To Limit Or Avoid

Food Intolerances.

Sugar may cause inflammation.

Salty foods inhibit the absorption of calcium, deters collagen production, causes loss of bone mass and reduced joint space.  Enjoy Himalayan rock salt which is full of vitamins and minerals.

Processed and refined foods.

Trans fat and saturated fat may clog up your arteries.

Dairy may promote cholesterol build-up and can instigate inflammatory responses.

Controllable Risk Factors

Healthy Diet  

Healthy food packed with healthy omega-3’s (chia, flaxseeds, pumpkin seeds, hemp seeds, and salmon) to reduce joint inflammation.  Unhealthy fats may contribute to your risk of developing osteoarthritis.


A lack of activity weakens muscles and bones, decreasing flexibility and support at the joints.  It eventually leads to pain and stiffness. At the same time, over-exercising can also be harmful to the joints.

Strong Muscles

If muscles surrounding your joints are weak, you are more prone to develop osteoarthritis in those joints. Strength training and yoga can help you build muscle, which strengthens your bones and provides protection against osteoarthritis.