Top anti-inflammatory foods to help reduce joint pain

While nutrition alone can’t cure joint pain or arthritis, including the right foods in our diets may help reduce joint pain. Dietician and health coach Jamie Noffke outlines the link between what we eat and how that could impact joint pain and arthritic symptoms.

Arthritis consists of various medical conditions that cause inflammation of the joints. The most well-known of these conditions are osteoarthritis and rheumatoid arthritis.

Osteoarthritis is the most common joint condition among older Australians, especially those aged 75 years and over.¹ The tissue around a joint (usually in the knees, hips, spine, finger joints and big toe) becomes slowly inflamed, causing pain and stiffness.²

Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the body’s healthy tissues, including the lining of the joints.³ This leads to joint pain, swelling and damage. Rheumatoid arthritis usually affects smaller joints in the hands or feet.

If you’re experiencing joint pain, you’ve probably already armed yourself with help and guidance from your GP around lifestyle and exercise and maybe tried some remedies from the pharmacy. But did you know that your supermarket also holds the secrets to easing joint pain?

Eating certain foods can either help reduce inflammation or increase it.

Highly processed foods containing high levels of sugars, unhealthy fats and additives can actually cause inflammation in the body.

Fruits and vegetables that are rich in antioxidants, and food containing omega-3 fatty acids such as oily fish, can support cell growth and function and reduce inflammatory response in the body.

The good news is that you don’t have to change your entire diet or say goodbye to your favourite foods to see some benefits.

Here’s what to add to your shopping basket on your next supermarket visit.

The Mediterranean diet is based on the traditional eating habits of countries like Italy, Greece and Spain. Its focus on fresh fruit and veggies, seafood, nuts and healthy fats makes it a great option if you want to manage inflammation. Even a handful of nuts and seeds can work wonders with their inflammation-fighting fats.⁴

Here are some easy ways to give your current diet a Mediterranean flavour:

• Focus on eating a variety of fruits and veggies, extra virgin olive oil, nuts, whole grains and legumes.
• Eat oily fish and seafood at least twice a week.
• Eat moderate amounts of eggs, poultry and dairy.
• Limit red meat to no more than twice a week.

The Mediterranean diet is considered one of the healthiest not only because it helps reduce inflammation, but also because it prevents weight gain and lowers the risk of fractures.

Research shows that carrying excess weight could put you at a higher risk of developing osteoarthritis in the knees, hips and hands.²

This simple salad is packed with anti-inflammatory ingredients full of antioxidants and omega-3 fatty acids thanks to the tuna, olives, parsley and spinach. And you get an added Vitamin C and calcium boost from the orange.

• 1 1/2 tbsp tahini
• 1 1/2 tbsp lemon juice
• 1 1/2 tbsp water
• 90g light tuna chunks in water, drained
• 4 Kalamata olives, pitted and chopped
• 2 tbsp feta cheese
• 2 tbsp parsley
• 2 cups baby spinach
• 1 medium orange, peeled or sliced

Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley, then stir to combine. Serve the tuna salad over baby spinach with the orange on the side.

Three other elements that should be part of an anti-inflammation diet are omega-3 fatty acids, polyphenols and vitamin C.

Omega-3 fatty acids are healthy fats that give your body energy and support its many functions, including the immune system. They’re usually found in oily fish (salmon, tuna, sardines), walnuts, flax and chia seed, canola oil and tofu.

Polyphenols are plant compounds with antioxidant properties that can help reduce inflammation. Many plants contain polyphenols, including blueberries, leafy greens, apples, green tea and even coffee. As a treat, throw in some dark chocolate with at least 70% cocoa solids.

Vitamin C is a natural antioxidant that helps to rid the body of free radicals, which can damage cells and tissues and trigger inflammation. Good sources are citrus fruit, strawberries, potatoes, broccoli and capsicum.⁵

The fruit, seeds and nuts in this delicious dish packs a powerful anti-inflammatory punch with a good dose of omega-3 fatty acids, polyphenols and Vitamin C. Better yet you can have it for brekkie, dessert or just a tasty snack.

• 1/2 cup low-fat milk or unsweetened plant-based milk
• 2 tbsp chia seeds
• 1 tsp pure maple syrup or honey
• 1/8 tsp vanilla extract
• 1/2 cup fresh blueberries, divided
• 1 tbsp toasted slivered almonds, divided

Stir together milk (or other non-dairy milk beverage), chia, maple syrup and vanilla extract in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days. When ready to serve, stir the pudding well and spoon half into a bowl. Top with half of the blueberries and almonds. Repeat those 2 steps.

Turmeric, black pepper, ginger and garlic aren’t just kitchen staples, they’re also inflammation-fighting powerhouses.⁶

Turmeric has compounds with medicinal properties, its most important being curcumin.⁷ This spice can be easily stirred into rolled oats, curries and dhal. Enhance its benefits by pairing it with black pepper in marinades, salad dressings and even smoothies.

Cinnamon is a baker’s favourite spice which also has anti-inflammatory properties. Use it to add a burst of flavour to sweet and savoury dishes or even coffee or tea.

Garlic and ginger are also powerful combos that can be used in everything from stir-fries to marinades and rubs. Try adding them to your favourite dishes for an extra kick of flavour.

• 1 cup low-fat milk or plant-based milk
• 1 tbsp grated fresh turmeric (available at larger supermarkets)
• 1 tsp maple syrup or honey
• 1 tsp grated fresh ginger
• 1 pinch ground pepper
• 1 pinch ground cinnamon for topping

Blend milk, turmeric, maple syrup or honey, ginger and pepper until smooth. Pour into a small saucepan and heat over medium-to-high heat until steaming hot but not boiling. Transfer to a mug and sprinkle cinnamon over the top. If you don’t have a blender, add the ingredients into the saucepan and follow the rest of the steps. Then strain the liquid into a mug.

Diet, alongside exercise and other healthy lifestyle choices, is a great way to support joint health but it’s not a cure or magic solution.

If joint pain is starting to impact your life, speak to your GP who can do an assessment and recommend a course of treatment and pain management.

Arthritis Australia offers support and advice for those living with arthritis. Visit their website or call them on 1800 011 041.

Pain Australia works towards improving the quality of life for those living with pain. Visit their website for resources and support, including their National Pain Services Directory