Inflammation and Joint Pain: Foods to EAT and to AVOID!

Fall is here and winter is approaching. This is a good time for people to prepare their bodies for the cold seasons. We focus on preparing our homes and cars for the winter so we should do the same for our bodies.

Numerous people have been approaching me for remedies for arthritis, joint pain, and inflammation so I decided to write this blog to help people understand where certain causes of inflammation may originate from.


Believe it or not, but some of our pains can come from our foods that we eat. This affects those who suffer from arthritis pain, inflammation and joint pain, gout and body aches overall.

What you should stock up on for the winter months to avoid inflammation!


1. Vegetables

Sulfur is a natural source of Methylsulfonylmethane (MSM), which has demonstrated an incredible ability to curb joint inflammation and pain. The Arthritis Foundation states that MSM exerts an analgesic (pain reliever) effect on the body by muting nerve impulses that transmit pain. These vegetables below should definitely be in your diet.

1. Asparagus

2. Garlic

3. Onions contain high amounts of sulfur

4. Cruciferous vegetables such as broccoli, bok choy, cabbage, and cauliflower.

2. Fish

Some seafood is rich in omega-3 fatty acids, which fight inflammation. In a 2017 study in Arthritis Care and Research, researchers observed an inverse correlation between fish consumption and RA disease activity. The Academy of Nutrition and Dietetics recommends consuming three to four ounces of fish twice weekly. Several studies also suggest that fish oil supplements may help reduce joint pain and swelling, morning stiffness, and disease progression among individuals with RA. The best seafood sources for an arthritis diet are cold-water fish such as

1. Salmon

2. Sardines

3. Fresh tuna

Consuming 600 to 1,000 mg of fish oil every day appears to alleviate RA symptoms.


3. Beans and Legumes

Legumes are a rich source of protein and compounds that combat oxidative stress and inflammation. Beans such as pinto and kidney also help protect the immune system.

4. Nuts

Nuts contain fats, vitamins, and minerals that lower levels of C-reactive protein (CRP), a marker of inflammation.

1. Walnuts

2. Almonds

3. Pine nuts

4. Pistachios

5. Oils

Some plant oils can boost an arthritis diet with antioxidant and anti-inflammatory benefits. Healthy unsaturated fats help lower joint pain and CRP levels.

1. Olive oil provides polyphenols associated with reduced RA joint damage.

2. Grapeseed and avocado oils contain vitamin E, which fights inflammation and helps stimulate the growth of cartilage cells.

3. Walnut oil: The polyunsaturated fatty acids in walnut oil can reduce inflammation and strengthen the cardiovascular system.



Foods you should AVOID!


1. Artificial EVERYTHING! & Heavy Gluten

Avoiding these foods and increasing intake of wholesome foods may also help individuals lose weight, which in turn relieves stress on bones and joints.

1. MSG - which is used as a flavor enhancer, has for decades been popularly linked to various health problems, such as headaches and allergic reactions.

2. Refined sugar

3. Artificial sweeteners such as aspartame, saccharin, sucralose, sorbitol, and acesulfame K

4. Hydrogenated oils and trans fats

5. High omega-6 oils

6. Heavily processed, gluten-heavy grains

2. Solanine: Natural Pesticide

1. Tomatoes

2. Eggplants

3. Potatoes

DID YOU KNOW: These foods contain a natural pesticide called Solanine which is a glycoalkaloid poison. It can occur naturally in any part of the plant, including the leaves, fruit, and tubers. Solanine has pesticide properties, and it is one of the plant's natural defenses. It can cause aches and pains in your body if the vegetable is too acidic from the solanine. If you do not suffer from any of these then it should be harmless to you.

The Bottom Line


People with RA should avoid foods that suppress immunity and trigger inflammation, as these may intensify symptoms and promote the onset of other ailments. Limit or eliminate these foods that research links to compromised immunity, weight gain, joint swelling, and pain.

During this time, we should be building up our immune system and making our body stronger.

There are many herbs and spices we can use to help us get that boost naturally. Turmeric and Cinnamon, I put these together because they have anti-inflammatory capabilities. Ginger is good for the winter because it helps with stomach issues, and detoxify you. Thyme can be used for natural respiratory issues like phlegm and sinuses. Most importantly, Garlic! One of the best immune boosters there is and Sage is good for sore throats and cough.


Shop the herbal compass for your inflammation and joint pain needs, immunity boosters and respiratory care packages! For adults and children.