Joint pain manifests for many reasons and often at the worst times. Whether you’re dealing with a lingering injury, arthritis, or another issue, inflammation is often the source of discomfort. Diet may reduce this reaction in your body, and there are a few key foods to try. Speak with your physician and orthopaedic doctor about incorporating the following into your meals.

Which Foods Help Relieve Joint Discomfort?

1. Olive Oil

Olive oil contains oleocanthal, which shares many similarities with nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and aspirin. By suppressing the enzymes that contribute to inflammation, you’ll reduce joint pain. 

If you typically cook with butter, try using olive oil instead; extra virgin olive oil is best since it goes through less refining and retains more of its nutrients. You can also incorporate it into your diet by adding it to those morning smoothies or using it as a dipping sauce. 

2. Fatty Fish


Omega-3 fatty acids are a well-known compound for reducing joint inflammation because they suppress a hormone called cyclooxygenase that causes it. Salmon, anchovies, and bluefin tuna have some of the highest levels, all containing more than 1,000 MG. Design a meal around baked fish or a salmon steak, take a tuna sandwich to the office for lunch, or try a pizza with anchovies as a topping.

3. Ginger

Ginger has been used for centuries to treat countless medical issues—including joint pain. It’s a natural inflammatory with positive effects demonstrated in clinical trials. It primarily blocks compounds that contribute to joint inflammation. If you enjoy cooking, add ginger to flavor your meals or garnish your plate. If you like drinking tea, ginger is a fantastic ingredient to add. 

4. Garlic

Garlic has many anti-inflammatory qualities and reduces the risk of joint problems, like arthritis. Many rub the oil on their hands to provide relief to sore muscles and joints. Like ginger, it’s easy to add to your diet. Chop fresh garlic for a salad, saute it, or take a supplement approved by your orthopaedic doctor.


If you’re seeking orthopaedic care in Hilo, HI, contact the office of Peter A. Matsuura, M.D. Dr. Matsuura emphasizes personalized care and uses state-of-the-art tools to address joint pain and sports injuries. He’s committed to helping patients enjoy long-term joint health, and you can explore his full scope of services online. Connect on Facebook for more health tips and call (808) 969-3331 to schedule an exam.