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Healthy Snacks that Ease Arthritis Pain

Foods rich in analgesic, antioxidant, and anti-inflammatory properties can help reduce arthritis-related pain. Here’s a rundown of some such foods

Whole Grains

There’s a wide variety of whole grains that we can include in our diet—from bulgur and quinoa to farro. These whole grains, which offer additional nutrients and fiber, are better suited than common choices like white rice. Other whole-grain options to consider are teff (used in Ethiopian flatbread) and freekeh (a staple of Middle Eastern cuisine).


Fish like sardines, tuna, salmon, and mackerel are rich in omega-3 fatty acids, known to reduce inflammation. The Arthritis Foundation recommends eating a three- to four-ounce serving of these fish twice a week to protect the heart and decrease inflammation. Buying fish from the frozen section or canned sardines is one way to ensure affordability. Canned fish with low sodium helps keep sodium levels in check.

Ginger and Turmeric

Both turmeric and ginger, widely used in Indian and Chinese cuisines, have anti-inflammatory properties. Consuming ginger in small quantities also helps relieve an upset stomach. The scientific data on the benefits of turmeric and ginger is primarily based on consuming supplements.

Olive and Canola Oils

These two varieties of oil are rich in essential fatty acids like omega-3 and omega-6. Oleocanthal in olive oil is anti-inflammatory and especially good for heart health.


Nuts have high protein content, low saturated fats, and no cholesterol. Eating them alone or as a part of salads, yogurt, or other healthy dishes helps one get that extra boost of protein.

Apples, Berries, and Pomegranates

Apples are rich in antioxidants and fiber and help curb the desire to eat unhealthy snacks. Berries like raspberries, blackberries, cranberries, boysenberries, and strawberries also have high antioxidant content and arthritis-fighting power. People can eat them fresh, frozen, or dehydrated (without sugar). Pomegranates, categorized as berry fruits, contain tannins that help fight arthritis-induced inflammation.

Green Tea

Green tea is rich in antioxidants and nutrients and is capable of reducing inflammation. Research studies performed on animals also showed that green tea could decrease the incidence and severity of rheumatoid arthritis.

Consuming plenty of vegetables, dark chocolate (70% or higher cocoa content), and salsa may also help relieve arthritis pain.