Written by 12:12 am Anti-inflammatory foods, Diet & Nutrition

10 Anti-inflammatory Foods to Add to Your Diet for Knee Pain Relief


Chronic knee pain can be a major source of distress. Possible causes are arthritis, aging, injury, and/or being overweight. Eating an anti-inflammatory diet can help reduce the pain. This diet can also improve overall health, as these foods contain essential vitamins and minerals.

In this guide, we will look at 10 anti-inflammatory foods that can help knee joint inflammation. These include:

  • Plant-based proteins
  • Fruits and vegetables
  • Nuts and seeds
  • Herbs and spices
  • Omega-3 fatty acid-rich fish
  • Probiotic-rich dairy foods (yogurt)
  • Whole grains with high fiber
  • Healthy fats such as olive oil or avocados
  • Eggs
  • Green tea
  • Coffee

We will also consider how including these items in your daily diet can help to ease chronic knee pain.

Omega-3 Fatty Acids

Omega-3 fatty acids are a must for good health. They can help lower inflammation and joint pain. Research suggests that when one has arthritis or another joint condition, levels of omega-3 in the body are low. Adding anti-inflammatory foods to your diet is an excellent way to get these essential fats into your system.


Salmon is an amazing source of Omega-3 fatty acids. These essential fats aid human health and can lower the risk of certain diseases. Omega-3s are great for cardiovascular, cognitive, and joint functions. They should be part of a balanced diet with fruit, vegetables, and healthy fats.

Plants like hemp and flaxseed oil have Omega-3s, but animal sources are more concentrated. Cold water fish like mackerel and sardines, and especially salmon, are top sources. Wild salmon is best for Omega-3 content. Different species have different levels, so research which have the highest concentration. King salmon and sockeye have the highest recommended serving size.


Walnuts are a great source of omega-3 fatty acids. These fatty acids help protect against many chronic illnesses, such as heart disease and arthritis. They may even slow down the aging process! Walnuts contain ALA, making them one of the richest food sources of omega-3s. Plus, they are high in fiber, protein, magnesium, and vitamin E.

When buying walnuts, choose raw or dry-roasted over salted. Make sure to store them in an airtight container or Ziploc bag. Remember, eat walnuts in moderation. They are calorie-dense, so be careful not to overindulge!

Chia Seeds

Chia seeds are packed with essential fatty acids. Especially Omega-3 ALA (alpha-linolenic acid). It’s a polyunsaturated fat, and one of the few plant sources. Omega-3 ALA is great for reducing inflammation, and aiding healthy skin, heart health, brain development, memory, concentration and vision.

Eating a single tablespoon of chia seeds per day will give you 18% of your daily recommended intake of Omega-3 ALA. They also have Omega-6 linoleic acid (LA), stearidonic acid (SDA) and gamma linolenic acid (GLA). So vegans and vegetarians can benefit from this amazing superfood!


Turmeric is a hit herb! It’s related to ginger and is usually used in Middle Eastern and Asian cooking. Curcumin, the active ingredient, has been studied a lot for its anti-inflammatory effects. It works like nonsteroidal anti-inflammatory drugs, but with fewer bad side effects. You can add turmeric in powder form or as a fresh root to stir fries, casseroles and more!


Ginger has been used to cure ailments for centuries. It has anti-inflammatory properties like non-steroidal anti-inflammatory drugs. To use it you can drink ginger tea, add it to food, or take ginger supplements. Ginger essential oil can be applied topically for knee pain and stiffness caused by injuries or illnesses.

Research shows ginger reduces pain in people with knee conditions like arthritis or tendinopathy.


Garlic is full of nutrients that protect and repair your body. It has flavonoids, which are antioxidants that fight inflammation. Plus, Allicin helps reduce joint pain caused by arthritis.

Garlic also boosts your immune system and combats infection. Aim to eat one or two cloves a day. Raw or pressed cloves are best. Or use minced garlic in your cooking.

Green Leafy Vegetables

Green leafy veggies are your best friends in preventing future damage. Nutritionists and dietitians agree that dark green leafy veggies like kale, arugula, spinach and collards should form the base of your anti-inflammatory diet. These veggies have high amounts of vitamins A, C, K and calcium. Antioxidants in them reduce inflammation in joint diseases like osteoarthritis and rheumatoid arthritis. Dietary fibre in them helps your digestive system function well.

Spinach has magnesium which relaxes tense muscles, giving relief from pain. Eating dark greens improves quality of life, joint stiffness and overall health.


Pineapple is a tropical fruit packed with vitamins, minerals, enzymes and anti-inflammatory compounds. It’s a great choice for anyone with knee pain due to inflammation. Bromelain, an enzyme in pineapple, reduces pain and swelling. Plus, it helps digest proteins and promotes healing. Quercetin, another compound, is an antioxidant with anti-inflammatory properties. It also prevents damage from free radicals.

Pineapple is nutritionally amazing! It has vitamin C, copper, potassium, thiamine and folate which all help fight inflammation. If you’re looking to ease knee pain caused by inflammation, add pineapple to your diet!


Avocado is awesome! It’s anti-inflammatory and full of nutrients. It has antioxidants, fatty acids and vitamins like B6, folate and vitamin K. Plus, potassium and magnesium. All these help reduce inflammation. And avocados are also full of fiber which supports gut health and helps manage inflammation.

You can add avocado to tons of dishes. Smoothies, salads, toast, omelets or veggie dishes. It adds flavor and nutrition. Yum!

Bone Broth

Bone broth has been a dietary staple for thousands of years. It is made by boiling animal bones in water for hours. It is loaded with anti-inflammatory proteins and minerals. It can help reduce joint pain and inflammation. People have anecdotally reported relief from consuming it.

Studies suggest that it can support cartilage health. It contains GAGs which help keep the joints healthy and strong. GAGs also help maintain electrolyte balance, nutrient absorption, heart health and digestive tract health.

Bone broth is easy to digest. It is perfect for those with weakened immune systems or digestive issues. It is high in protein, making it great for post-workout recovery. It is also high in calcium and magnesium – two essential minerals for strong bones:

  • Calcium for strong bones and teeth
  • Magnesium for muscle and nerve function

Olive Oil

Olive oil contains oleocanthal, an anti-inflammatory compound that works like ibuprofen. Studies found that people with knee osteoarthritis experienced less pain and stiffness when they followed a Mediterranean diet with olive oil.

Olive oil is great for dishes such as fish and eggs. It has a low smoke point, so it’s not suitable for grilling or frying. To boost your intake of monounsaturated fats, use it for salad dressings or to add flavor to cooked food. Drizzle some over veggies before roasting them. Olive oil makes veggies taste delectable – everyone will be asking for more! It can even be used in baking cakes and muffins to keep them moist.


The foods you eat can influence your wellbeing and joint condition. Eating anti-inflammatory foods can help ease pain and better your knee function. Put these 10 anti-inflammatory foods in your diet, to keep your joints healthy and decrease knee suffering.

  • Including anti-inflammatory foods is only one way to lessen chronic knee pain.
  • If you experience long-term knee agony, it’s wise to talk to a healthcare professional. This way you get an exact diagnosis and a plan to reduce pain over the long term.

Frequently Asked Questions

Q: What are the best anti-inflammatory foods for relieving knee pain?

A: Some of the best anti-inflammatory foods for relieving knee pain include fatty fish such as salmon, tuna and mackerel; leafy greens such as kale and spinach; nuts and seeds such as walnuts and flaxseeds; fruits such as blueberries and cherries; and vegetables such as broccoli, cauliflower and sweet potatoes.

Q: Are there any other dietary changes I can make to help relieve knee pain?

A: In addition to increasing your intake of anti-inflammatory foods, you can also reduce your intake of foods that may be causing inflammation in your body, such as processed and refined foods, saturated and trans fats, and foods with added sugar. Eating a balanced diet, rich in fiber and lean proteins is also recommended.

Q: Is there anything else I can do to help reduce knee pain?

A: In addition to dietary changes, you may also find relief from knee pain by exercising regularly, stretching, using heat or ice, and using over-the-counter pain medications such as ibuprofen or acetaminophen. If you are still in pain, it is best to consult your doctor for further advice.