5 Foods for Your Joint Health

Healthy Whole Foods on a Table

With the fall back time change right around the corner, shorter days and cooler temps are upon us! Naturally, most people will start to crave heartier “comfort” foods as the seasons change – but that doesn’t mean you have to toss your health and wellness goals out the window. This is especially important for those living with joint pain or arthritis because the foods you eat can have an impact on your joint health. In this article, we share 5 of our favorite foods that can help your joint health while still delivering on flavor and variety.

What Types of Foods are Best for Joint Health?

While there is no “cure-all” diet for joint pain, the foods you choose to eat can play a role in helping or harming your joint health. Specifically, certain fruits and vegetables, lean proteins, and healthy fats are believed to help reduce inflammation while offering other health benefits. And, when you replace processed foods and sugars with these types of foods, you are more likely to stick to your weight goals, improve your heart health, maintain more energy throughout the day, and sleep better at night. In other words – there’s nothing to lose by tweaking your diet to include more whole, natural, lean foods.

That said, everything is easier said than done when it comes to making significant dietary changes. So, we talked with AROmotion’s own Robert Dean, M.D., and asked him to list his 5 favorite foods that anyone can incorporate into their diet to promote better joint health. These selections can be used to prepare a variety of recipes across breakfast, lunch, dinner, and snacks and are readily available at your local grocery store (in other words, Dr. Dean did not select any hard-to-find or super expensive ingredients).

Before we dive into the list, please remember to always talk with your doctor before making any significant dietary changes and/or if you have any food allergies or sensitivities.

5 Foods for Your Joint Health
Olive Oil

Not that long ago, it was believed that adopting a low-fat or fat-free diet was the best path to health and wellness. Since then, more research has emerged to prove that healthy fats are an essential part of the human diet. That’s why olive oil is our top pick for cooking oil, dressings, or other recipes that call for fatty oils. Not only is it packed with healthy fats and antioxidants, but research has also indicated that it can help reduce inflammation which can have a positive impact on your joints.

Olive Oil Being Poured Into Glass Bowl


This fish is rich in omega-3 fatty acids which studies have shown to have the ability to reduce inflammation. Additionally, it’s loaded with healthy protein that will help keep you fuller for longer! With so many recipe options out there including many of the ingredients on our list, you can always find new and delicious ways to prepare this popular fish.

Raw Salmon with Seasoning on Wood Board


The perfect natural flavor enhancer to many dishes, garlic is low in calories and high in antioxidants. It is also believed to have immune-boosting properties, which is why garlic supplements are often used to reduce the duration of common colds. Whether you spread it roasted onto whole grain bread or use it sparingly for flavor, this is an easy and delicious addition to your daily diet.

Garlic on Table with Rosemary Sprigs


Looking to satisfy your sweet tooth with fewer sugars and calories? Berries are a fantastic option! Berries contain antioxidants that have shown in some studies to reduce inflammation, are naturally low in calories, and can be used in a variety of ways. We love them blended in a morning smoothie, sprinkled over Greek yogurt, or accompanied by light whipping cream for a guilt-free desert.

Mixed Berries in Jar on Table


This ancient spice may be best known as the flavor and color-driver in curry, but there’s a reason why it’s been a staple in Eastern medicine for centuries. Its most powerful compound, curcumin, has powerful anti-inflammatory and antioxidant properties.  And, there are many ways to enjoy its unique flavor outside of curries, including turmeric teas, soups, and hearty cold-weather recipes that are sure to hit the spot. (Check out some great ones from The Kitchn here.)

Turmeric on Table

Now that you know how delicious boosting your joint health can be, it’s time to hit the grocery store and develop your own unique recipes that will keep you full and healthy all season long. Remember, these are just tips to help benefit your joint health over time. If you are experiencing joint pain that is preventing you from doing the things you love, you should talk with your doctor about your treatment options. Our Board-Certified Physicians are also here to help and can offer a  free consultation to see if you are a candidate for our non-surgical, FDA-approved procedure to treat knee, hip, and shoulder pain. Just fill out the form below and an  AROmotion team member will contact you.

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