I’ve compiled 8 powerful healthy foods and natural supplements that’ll help you reduce joint pain and inflammation naturally. I also included a list of foods to stay away from that cause inflammation and will sabotage your efforts.
I do want to mention before getting started that chronic inflammation is different from acute inflammation. Acute inflammation happens after an acute injury and is the body’s natural response to heal the tissue.
Chronic inflammation is often due to an autoimmune condition or imbalance that needs to be investigated. This type of inflammation is toxic to the body and you want to do everything you can to find the cause and help your body heal.
The best way to find the cause of the inflammation is to visit your doctor and get blood work done. That’s how I found out I had spinal arthritis.
The list of foods and supplements below helped me reduce joint pain and arthritis symptoms naturally. I was looking for a natural way to deal with my condition and I tried multiple things. The following suggestions were the most helpful in my healing journey:
Full disclosure: this post contains affiliate links, I was not paid to promote any of these products. I only mention products I personally used and trust…and if you purchase using my affiliate link, I get a small commission. You won’t pay more.
8 Foods and Supplements to Reduce Joint Pain Naturally
If I had to choose one item from the full list, it’d be bone broth.
Bone broth is rich in collagen and additional nutrients that are the building blocks of our bones (joints and discs). The powerful healing nutrients in bone broth supports the immune system and can help your body reduce inflammation naturally.
This leads to a natural reduction in arthritis and joint pain. I went through a strict daily bone broth regimen when I was diagnosed with ankylosing spondylitis (rare spinal arthritis) and it did wonders for my body.
If you don’t want to bother making your own bone broth, check out Bare Bones bone broth. They are a family-owned small business and they make high-quality bone broth products.
Bone broth is amazingly healing and will help restore your gut bacteria (more on that below). Leaky gut has been linked to many autoimmune conditions including rheumatoid arthritis.
Fermented vegetables are important because they’ll improve your digestive system and help restore your gut. Studies have shown a link between an unhealthy gut microbiome and arthritis (1). I personally don’t make my own fermented vegetables so I get them from an organic store (make sure the vegetables are raw and fermented)
Here’s a list of my most favorite fermented foods:
- Kombucha (I can drink a gallon of this stuff. I love kombucha!)
It was until recently that I actually tried CBD oil. I noticed its effects right away. I haven’t personally used hemp oil while I was in pain (It wasn’t that common back then)…but when I tried it recently, it improved the quality of my sleep.
I used to have so many crazy nightmares (that sometimes even woke me up in the middle of the night), but somehow since starting taking hemp oil, those nightmares stopped and I wake up feeling so rested. Not sure if it’s the effect of the oil but it’s just an observation.
If you’re new the CBD oil. You can check out the American Hemp Oil company here: American Hemp Oil.
Hemp Oil Extract:
Hemp oil can be a great introduction to hemp products. It’s full-spectrum hemp oil, and 100% organic.
PS: what I love about this company is that they also have raw hemp extract chocolates and gummies.
PPS: the company also gave me a special discount code for my audience: enter HEMP10 to save %10 off at the checkout. I’m not getting paid to promote them. I’ve actually tried this product myself.
Garlic has amazing anti-inflammatory properties. It also fights bacteria and helps reduce cold symptoms.
Here’s how I actually consume garlic…I slice off the heads of the garlic to expose a bit of the surface, then I drizzle with olive oil and add some salt. Then, I wrap it in aluminum foil and roast it in the oven for about 30 minutes.
Turmeric And Ginger:
There are so many scientific research papers published showing how turmeric powder was able to reduce arthritis pain (2) just as well as strong anti-inflammatory drugs…minus the side effects.
I love adding them to soups, juices, and smoothies. I also love making turmeric or ginger lattes… Below you’ll find a whole e-book of smoothies that contain turmeric or ginger.
Also, here’s a great turmeric supplement to consider if you can’t consume turmeric on a daily basis.
I honestly thing collagen protein should only be taken if you’re not consuming bone broth. This is the protein powder I’ve used for a while. I took it when I used to get excruciating pelvic pain, and it helped a lot.
As I mentioned below. The most effective natural way to reduce joint pain naturally is going to be through restoring your gut bacteria. Probiotics are a powerful way to accelerate healing. Of course, make sure to consult with your doctor first.
This is the brand of probiotics I use and has worked well for me without any side effects. I’m taking them right now actually. (I had to take antibiotics for a recent chest infection…oh well!)
Your diet should be heavy in vegetables and greens. My favorite way to eat my greens is by making chicken vegetable soup. I add kale and spinach and they taste amazing cooked. You can also make green smoothies…
Here’s a green smoothie recipe I made that is packed with anti-inflammatory properties.
Now that we covered the 8 best foods to reduce joint pain and arthritis symptoms…I want to cover foods to avoid that may cause inflammation or sabotage your healing.
Foods To Eliminate That Cause Inflammation
No, I am not saying beans are unhealthy or bad. Not everyone has issues with beans. But I personally did.
it wasn’t until I eliminated beans from my diet that I started noticing what they were doing to me.
I was experiencing immediate pelvic pain and bloating right after consuming beans.
If you consume a lot of beans, maybe try eliminating them from your diet for a few weeks and monitor how you’re feeling.
Not all grains are bad, but gluten can definitely increase inflammation in the body and disrupt the digestive system.
When I went through an elimination diet, I stopped eating grains for about 3 months. Then I introduced oats.
Currently, I only consume oats and brown rice which have been fine.
I love bread, so I buy gluten-free bread.
Also, when I started introducing grains back in. I started with one item at a time. This allowed me to monitor my body’s response each time I add a food item. If I get a negative response, I know I may have a food sensitivity to that specific item.
Do I really have to include this one here? But hey, a great alternative is Kombucha!
Again, stay away from any deep-fried, processed, or packaged food. Most fast-food is fried or cooked in soy. Your body will never heal from inflammation if your nutrition is very acidic and contains inflammatory foods. You’ll be fighting an uphill battle.
If you’re craving something, just make it. You can substitute just about anything nowadays…and I have a full blog category to help you make delicious treats that are anti-inflammatory and extremely healthy.
Don’t forget that nutrition is just one part of the formula. You also need to move to keep your joints healthy and mobile. Exercise reduces inflammation in the body. Once your nutrition is on point, and you add safe, low-impact exercises into your life, you’ll be amazed at how fast you’ll heal.
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