Food for Arthritis/Joint Pain


Before my clean eating journey, I had terrible joint pain. It was inevitable since my mom’s side has a history of joint- related issues. It didn’t help my joints that my past jobs included being on my feet as a waitress and manager in my twenties, running a daycare, then being a wedding photographer later. Oh, that terrible car accident I was in as well.

I was feeling the pain slowly creeping up over the years and at it’s worse the last couple of years. I’ve never actually been tested for arthritis, but I do believe I might have it. I’ve seen all the joint pain related commercials for all those “miracle” drugs that get rid of the pain, yet could kill you in fifty other ways, cause another problem in your body, and make your left arm fall off-but, at least your joint pain goes away!



So, let’s talk about arthritis; The word arthritis comes from the Greek arthron meaning “joint” and the Latin itis meaning “inflammation”. It affects the musculoskeletal system and is the main cause of disability among people.

No Cure for Most Types of Arthritis

According to the Centers for Disease Control and Prevention (CDC), There are many forms of arthritis. Although there is no cure for it, early diagnosis and appropriate management are important. 

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Food to the rescue!

Your best bet for reducing pain is an anti-inflammatory diet. Here are some common foods that help joint pain and even prevent arthritis.

Omega-3 Fatty Acids: The healthiest of fats for people with arthritis or other inflammatory disorders are omega-3 fatty acids. Omega-3 fish oils can drastically reduce symptoms.  Some of the best foods for omega-3 fatty acids include salmon( I recommend wild), herring, mackerel (not king), sardines, anchovies,  Pacific oysters, ground flaxseeds, chia seeds, walnuts, and seaweed.

Extra-Virgin Olive Oil: A great source of in addition to healthy monounsaturated fats, olive oil contains a natural compound called oleocanthal, which acts the same way as ibuprofen and aspirin does with inflammation.  Substitute olive oil when cooking instead of vegetable oil or butter.  Choose “extra virgin” olive oil; for highest concentration. Think, the stronger the taste, the higher the amounts of oleocanthal.  

Vitamin C: Certain antioxidants may help prevent arthritis and relieve pain. Eating pineapples, bell peppers, oranges, grapefruits, strawberries, lemons, broccoli, kale, potatoes, and brussel sprouts. 

Beta-carotene —Another antioxidant that is found in sweet potatoes, carrots, butternut squash, pumpkins,  cantaloupes, apricots, and spinach.

Anthocyanins — This antioxidant can be found in blackberries, black currents, blueberries, raspberries, cherries, boysenberries, red/black/purple grapes,  cranberries, rhubarb, red onions, and apples.

Vitamin D: An excellent source to reduce the risk and also slow down the effects of arthritis. Include milk (raw if possible), wild salmon,  sardines, herring,  and egg yolks.

Spices:  Turmeric and ginger are excellent spices to use in your recipes. These spices have anti-inflammatory effects and can be used for arthritis treatment.

Avoid these foods if you are feeling joint pain and/or prevent:

Trans Fats: Trans fats are a creation developed by scientists to give baked goods a longer shelf life. Trans fats are the cause of inflammation and other health problems. They may even be worse. You won’t have to go to great lengths to determine whether a food contains trans fats or not. Check labels for trans fat in the food you buy.

Simple and Refined Carbs: Sugar, white-flour baked goods,bread, crackers, white rice, and other refined carbohydrates produce pro-inflammatory compounds.

“Sparkling” Cherry Juice

I drink tart cherry juice mixed with 7 oz of water in the morning and again at night for my joints and to help with sleeping. Here is a recipe for a “sparkling”  cherry juice that’s even fun for kids as well (and good for sore joints/prevent future joint problems) with no added sugar!

4.7 from 6 reviews
Sparkling Cherry Juice
  • One bottle Pure tart cherry juice-will have plenty leftover
  • One bottle Sparkling pure water
  • Cup of Frozen Dark Cherries
  • ice cube tray
  1. Mix one tablespoon pure concentrated cherry juice in each ice cube slot that you need. Freeze for 3-4 hours in freezer. When ice cubes are frozen, take 3-4 Dark cherries and place in glass. Pour 7 oz of sparkling water into glass. Drop two cherry ice cubes into glass-enjoy!
Do you get all your daily fruits and vegetables in? This supplement is what I recommend to all my clients!