As we age, joint pain increases due to issues like arthritis, osteoarthritis, osteoporosis, past injuries and other joint conditions. Minimally processed, whole foods including brightly colored fruits and vegetables, healthy fats, and lean proteins may help relieve inflammation and other symptoms that lead to joint pain.

Eating foods that help reduce inflammation may improve and reduce joint pain. Following a nutrient-rich, anti-inflammatory diet may also have other health benefits, such as improving heart health.

What the Experts Say

Researchers have found that what people eat can affect their joint health. In one survey study of 217 people with rheumatoid arthritis, a chronic condition that causes joint pain, reported that their diet affected their symptoms.

A 2023 study that looked at dietary approaches to improving symptoms of osteoarthritis, such as joint pain and inflammation, suggests that certain diet patterns can improve joint symptoms.

The study supports additional research that suggests a diet including high volumes of the following foods may help relieve joint pain:

• Nuts
• Legumes
• Seafood
• Fruits and vegetables

These and other foods that contain anti-inflammatory properties, such as antioxidants and phytochemicals, may help reduce joint pain and slow the activity of some diseases that can contribute to it.

Eating a diet high in nutrients and low in processed foods, trans fats, and added sugars may also help older adults reach or maintain a healthy weight. Maintaining a moderate weight can help relieve strain and wear on joints, which may help reduce joint pain.

Beneficial Diets to Improve Joint Health

The Mediterranean Diet

Older Adults who follow the Mediterranean diet typically prioritize foods like fruits and vegetables, whole grains, legumes, and healthy fats. People should eat moderate amounts of seafood and poultry and limit dairy and red meat.

The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet involves eating a varied, portion-controlled diet that includes fruits and vegetables, fish, poultry, nuts, whole grains, and low fat dairy. The diet restricts salt, sugar, fats, and red meat. Fruits and vegetables contain potent antioxidants and vitamins that may help reduce inflammation.

Fruits and Vegetables

Antioxidants, such as the compound anthocyanin in red, purple, and blue fruits, help to neutralize free radicals, which are the unstable molecules that cause cell damage and inflammation.

Citrus and some other fruits are high in vitamin C, which promotes joint health and supports the immune system. Vegetables like leafy greens are high in vitamin K and may help reduce inflammatory markers in the blood.

Fruits and vegetables also provide fiber, which may reduce joint pain and improve joint health. Fiber could reduce an inflammation marker in the blood called C-reactive protein (CRP).

Eating plenty of fiber may also improve gut health, which may also contribute to lower inflammation levels in the joints and can help individuals maintain a moderate weight.

Fruits and vegetables that may help reduce joint pain include:

• Berries: strawberries, cherries, blueberries, and raspberries
• Citrus Fruits: oranges, grapefruits, and limes
• Leafy Green Vegetables: spinach, lettuce, kale, and cabbage
• Broccoli

Healthy Fats

Healthy fats can help reduce levels of CRP and interleukin-6, another protein that contributes to inflammation.

Olive oil, a source of healthy fats, contains a compound called oleocanthal. According to the Arthritis Foundation, this compound may have properties similar to nonsteroidal anti-inflammatory drugs.|

Healthy fats that may help improve joint pain include:

• Oils, including olive, walnut, and avocado
• Nuts, such as almonds, walnuts, and pistachios
• Avocados
• Oily fish, such as salmon, sardines, and tuna

Various protein sources have properties that may help reduce inflammation and improve joint pain. These include:

• Oily fish: Fatty or oily fish contain omega-3 fatty acids, which help mediate inflammatory responses in the body. Research has found that omega-3 fatty acids could help relieve pain and improve joint function in older adults with osteoarthritis.
• Poultry: Poultry, such as chicken, is also a source of omega-3 fatty acids, and may help reduce inflammation that leads to joint pain.
• Nuts: Nuts contain protein and healthy fats. Various studies have found that eating nuts may lower inflammation, which could improve joint pain.
• Beans: Beans, such as kidney beans, pinto beans, and red beans, contain protein, fiber, and antioxidants. Eating beans may help reduce CRP levels, lower inflammation, and improve joint pain.

Whole Grains

Whole grains may have anti-inflammatory benefits that help improve joint symptoms. Whole grains are rich in fiber, which may help reduce inflammation and help individuals maintain a moderate weight.

Whole grain foods that could help promote joint health include:

• Brown rice
• Quinoa
• Whole wheat flour
• Bulgar
• Oatmeal

Dairy Alternatives

Researchers have found conflicting evidence on how dairy affects inflammation and joint pain.

A review of 52 studies found that dairy products typically have anti-inflammatory effects, except in people who have an allergy to cow’s milk.

However, some of the studies in the review found that dairy contributed to higher levels of inflammation, which could cause or worsen joint pain. The researchers suggest these effects may be due to other factors, such as chronic inflammation from obesity, and saturated fat in high fat dairy products.

Dairy products like milk, yogurt, and cheese are rich in vitamin D, calcium, and proteins that promote bone and muscle health. Healthy bones and muscles could help improve symptoms of joint pain in older adults with arthritis.

Dairy alternatives for older adults with a sensitivity or allergy to cow’s milk include:

• Almond milk
• Oat milk
• Soy milk
• Rice milk

Foods to Avoid

Certain foods may worsen inflammation and cause or worsen joint pain. These include:

• High sodium foods: Eating excessive amounts of foods high in salt could increase symptoms of joint diseases.
• Trans and saturated fats: These fats may increase inflammation and make it harder to maintain a moderate weight, which could affect joint health.
• Added sugar: Excessive consumption of sugar-sweetened foods and beverages can contribute to inflammation, increase the risk of joint diseases and lead to weight gain.
• Refined carbohydrates: Foods high in refined carbohydrates, such as white bread and various baked goods, could increase inflammation and affect weight management.
• Processed and red meats: Red and processed meats could trigger inflammation and worsen symptoms of joint diseases.

Best Practices to Reduce Joint Pain in Older Adults

Various foods contain antioxidants, specific vitamins, fiber, and other properties that can help improve inflammatory joint pain.

Including fruits and vegetables, healthy fats, specific protein sources, and whole grains in the diet may help reduce inflammation and joint pain.
Dietary approaches such as the Mediterranean and DASH diets provide helpful guidelines for joint-healthy eating.

Adjusting your eating habits and diet can greatly improve your joint pain and overall health! Give it a try!