The Battle Against Arthritis: Foods That Can Help

Anyone struggling with rheumatoid arthritis understands the pain and inflammation it can cause. Fortunately, these foods can help minimize the symptoms of rheumatoid arthritis.

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Arthritis is a catch-all term used to describe a variety of ailments with symptoms like pain, tight joints, and inflammation. It might interest you to know that arthritis can affect anyone, regardless of gender or age.  Arthritis can be categorized into several types, including osteoarthritis, rheumatoid, and psoriatic arthritis.

Osteoarthritis occurs in joints due to the deterioration of the associated tissue around the bones. Rheumatoid arthritis is a condition where the body’s own immune system destroy joints and tissues.  

If you have swelling around your body, there are a few possible explanations. Sometimes inflammation is a result of positive action carried out by your body’s immune system. However, most inflammation is due to disease, obesity, or specific food sources like sugar and processed meat.  Fortunately, you don’t always have to take medication to reduce this swelling.

There are certain food items that tend to mitigate inflammation and minimize the pain you experience around your joints.  

Here, the focus will be on the best foods to eat if you’re struggling with arthritis:

Raw oats

Raw oats are viable sources of nutrients, antioxidants and resistant starch. Oats have resistant starch content which supports the activities of beneficial bacteria which results in less inflammation, improved digestion, and less gas buildup.

If you can’t eat more raw oats, food sources like whole grains, flakes and granola bars could do the trick. 


Ginger is considered to be a source of antioxidants due to its gingerol, shogaol, and paradol content.  

These bioactive components, especially the gingerols, have a limiting effect on inflammation.  Also, if you’re feeling nauseous, chewing on ginger could be quite helpful.  

Dark Chocolate

Have sweet teeth? You’ll love this one. As dark chocolate gets broken down in the stomach, its flavanol content – which forms the basis of its health benefits – is released.  

This group of bioactive components speeds up the production of anti-inflammatory biochemicals while suppressing others.  

Also, consuming dark chocolate has been confirmed to lower blood sugar levels through the activity of its bioactive components.  Don’t salivate just yet as the dark chocolate in question must have a cacao content of at least 70%.  

Fortunately, dark chocolate that meets this criteria can be found in health food stores close to you.    


Fatty fishes like salmon, when freshly caught, have been shown to have anti-inflammatory benefits. The oily fish contains omega-3 fatty acids, which have anti-inflammatory benefits in addition to its effect on cognitive functions.

Green Tea

Green tea owes its anti-inflammatory benefits to its EGCG and polyphenol content. However, be mindful of the brand of green tea as some tend to add certain chemicals that might reduce the beneficial effects of the beverage.


We couldn’t avoid including broccoli on this list. Leafy vegetables are often known to make the shortlist of anti-inflammatory food sources, and broccoli is at the top of this list.

The herb has a host of bioactive substances that relieve inflammation. And you can worry less about your overall health as the vegetable has its fair share of vitamins like Vitamin K.


Most food sources that are packed with antioxidants tend to have a positive impact on inflammation. Berries are no different. They don’t just curb inflammation as these antioxidants have been shown to improve the condition of those struggling with cardiovascular diseases.


If you’re looking to reduce inflammation without having to worry about your calorie intake, then mushrooms can help. The fungus has low-calorie content, but you get loads of vitamins, fiber and protein.  

To maximize the anti-inflammatory effect of mushrooms, you need to be wary of applying excessive heat to the mushrooms as the bioactive substances at the center of its benefits is destroyed by high temperature.

Extra Virgin Olive Oil

The antioxidant content of extra virgin olive oil (EVOO) gives it anti-inflammatory benefits.  

With its healthy fatty acids like oleic acid and bioactive compounds like polyphenols, EVOO not only has a calmative effect on inflammations, but it is known to help people struggling with cardiovascular diseases.

To make things even better, you can seamlessly include the oil into your meals. Just do away with that regular oil and add EVOO to your diet, and you’ll be amazed by the result. 

Final Thoughts

No one can downplay the impact of dietary intake on the wellbeing of those living with arthritis and the appearance of symptoms.

Fortunately, potent biochemical compounds found in certain food items can provide anyone struggling with inflammation and arthritis with some much-needed relief.

When you combine your medications and therapies with diets that are rich in some of the highlighted food sources such as salmon, berries and raw oats, several symptoms of arthritis are likely to be abated.