Anti-Inflammatory Foods for Your Joints: What to Eat More Often

Many people with knee pain wonder what role food plays. The honest answer is that no food can repair a knee or replace treatment. But what you eat every day affects your body weight, your energy and processes in the body that are linked to inflammation. A varied diet built around vegetables, fish, olive oil and simple, unprocessed foods is often recommended for people with joint problems. This article shows which foods are worth eating more often and which ones are better kept in moderation.

What food can and cannot do

Food works slowly and in the background. A single meal or a single "superfood" will not change how your knee feels. What matters is your overall way of eating over months and years. A healthy diet can help you keep a healthy weight, which takes load off the knees, and it supports the health of your whole body. Think of it as one building block next to movement, strong muscles and good sleep.

Foods worth eating more often

• Oily fish. Salmon, mackerel and sardines contain omega-3 fatty acids, which are often mentioned in connection with inflammation.
• Olive oil. Cold-pressed olive oil is a basic part of the Mediterranean way of eating and a good choice for salads and meals.
• Vegetables. Leafy greens, cabbage, peppers and other colorful vegetables bring fiber, vitamins and plant compounds. Try to fill half of your plate with them.
• Berries and fruit. Blueberries, strawberries, cherries and apples are a tasty way to eat more plant foods.
• Nuts. A small handful of walnuts or almonds is a good snack or addition to breakfast.
• Legumes and whole grains. Lentils, chickpeas and oat flakes keep you full for longer and help you keep your weight under control.

Foods to keep in moderation

• sweet drinks, sweets and cakes with a lot of added sugar,
• processed meat, such as sausages and salami, and fried fast food,
• products made from white flour, in large amounts,
• alcohol, especially if you drink regularly or in larger amounts.

You do not need to give these foods up completely. It helps to eat them less often and in smaller portions.

Body weight matters too

Every extra kilogram means more load on the knees with every step, on the stairs and when you get up from a chair. That is why a balanced diet combined with regular movement is one of the most useful things you can do for your knees. For many people, even a moderate weight loss can make everyday life easier. More about this is in our article on risk factors for knee osteoarthritis.

Simple ways to start

• fill half of your plate with vegetables at lunch and dinner,
• choose fish more often than processed meat,
• drink water or unsweetened tea, not sweet drinks,
• keep a small portion of nuts or fruit at hand for snacks.

Small changes that you keep up for a long time bring more than a strict plan that you give up after a few days.

A few important notes

If you have gout, some foods, such as offal, some seafood and alcohol, need special attention. More about this is in our article on gout in the knee. If you have diabetes or kidney disease, or take medication regularly, talk to your doctor before you make big changes to your diet or start taking supplements. A soft knee sleeve can be a pleasant addition on the way to more movement, because it gives a feeling of support and keeps the knee warm. Healthy eating, movement and a comfortable sleeve work best together.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.