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Recent studies suggest that one of the best ways to combat inflammation may be by watching what you eat.

“Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, Professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

For arthritis sufferers, whose disease is defined by the inflammation of their joints that lead to symptoms ranging from uncomfortable to debilitating, this is groundbreaking news. This could mean that by choosing your food carefully, you can reduce your risk of experiencing the painful symptoms of arthritis.

Whether or not the link between certain foods and inflammatory conditions can be proven without a shadow of a doubt, we at Dr. Arthritis believe that eating healthy is critical to maintaining your joint health anyway. If such studies help you cut out processed foods, carbs and sugars from your diets, and will only require minor tweaks to your weekly grocery list, then why not give it a try?

That said, we wanted to give you a simple checklist to keep as a handy reference. Print this list out and let it serve as a daily reminder of what you should eat to maintain healthy, pain-free joints.

The 10 Foods That Should Be On Your Grocery List


1. Fish rich in omega-3 fatty acids

Go for at least a portion of either salmon, fresh tuna, sardines, and mackerel per week.

2. Whole grains

Swap processed carbs (white bread and pasta) and go for wholemeal loaves, oats and brown rice.

3. Olive Oil

Swap traditional cooking oil with this Mediterranean staple. Big plus, you can also use it as salad dressing or as additional flavoring for steamed vegetables.

4.  Citrus Fruits

Stock up on grapefruit, lemons and limes.

5. Green Tea

Try ditching your regular cup of morning coffee for this antioxidant rich alternative.

6. Garlic

Already a regular kitchen staple, be sure to add healthy portions into your favorite recipes.

7. Natural spices

Ginger, rosemary, turmeric, cayenne, cinnamon, cloves are just some examples.

8.  Broccoli

Some studies have identified sulforaphane, a compound in broccoli, as the key to slowing the progress of osteoarthritis.

9. Bone Broth

Create your own homemade broth by boiling meat bones to draw out minerals that your body can absorb.

10. Fermented foods

Good bacteria is good for keeping your immune system strong. Try adding live yogurt, sauerkraut, or kimchi into your daily diet.

As always, when in doubt, talk to your physician and ask them about your dietary options given your condition.

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