Advanced Bone & Joint

Anti-Inflammatory Diet for Knee Pain: Foods That Help Alleviate Inflammation

What can an anti-inflammatory diet do for managing knee pain? Knee pain affects people of all ages and can result from an injury or a chronic condition. Along with other non-invasive treatments available, one way to effectively manage knee pain is by following an anti-inflammatory diet.

An anti-inflammatory diet effectively reduces inflammation, supports the body’s healing process, and eases pain in the knee joint. Eating nutrient-rich foods can also significantly improve your quality of life.

An Anti-Inflammatory Diet for Knee Pain

Managing chronic knee pain can be aided by making simple changes to your diet. You can easily incorporate anti-inflammatory foods into your meals if you know which ones to include.

Here are some examples of anti-inflammatory foods that you should add to your grocery list:

Fruits and Vegetables

Naturally high in antioxidants, fruits and vegetables can help your body fight against oxidative stress. This causes a chemical imbalance in the body that may lead to inflammation. They also help maintain overall health as good sources of various vitamins and minerals.

Some examples of healthy fruits and vegetables are the following:

  • Green, leafy vegetables, such as kale and collards, are rich in calcium and vitamin D.
  • Cruciferous vegetables, like broccoli, are rich in vitamins K and C.
  • Deep orange and red vegetables, such as pumpkin, bell peppers, tomatoes, and carrots, are rich in vitamin A.
  • Citrus fruits that are high in vitamin C, like oranges, limes, and grapefruits.
  • Berries such as strawberries, cherries, and blueberries are rich in antioxidants, vitamin C, and fiber.

Whole Grains

Whole grains are high in fiber, which helps promote gut health and a healthy immune system, which are essential in controlling inflammation. Whole grain foods are also minimally processed and preserved, making them good additions to your anti-inflammatory diet.

Excellent sources of whole grains include:

  • Whole grains, such as wheat, rye, buckwheat, and millet
  • Quinoa
  • Oatmeal
  • Brown rice

Plant-Based and Lean Protein Sources

Lean protein sources are low in fat and cholesterol. Fortunately, these aren’t hard to find and incorporate into your diet. Certain cuts of beef, including lean meat products, can be requested and purchased at grocery stores or butcher shops.

Fish rich in omega-3 fatty acids can help fight inflammation present in the body. Omega-3 acid is an essential fat in the body that can’t be naturally produced, which is why adding this to your regular diet can help maintain health and reduce inflammation. Examples are:

  • Wild tuna
  • Salmon
  • Mackerel
  • Trout
  • Herring

Nuts, such as almonds and walnuts, are high in zinc and unsaturated fats. They are also high in calcium and magnesium, which promote good bone health. Nuts are an excellent protein source to add to your daily meals.

Soy is an excellent source of protein and fiber, while still being low in fat. Plant-based protein is also heart-healthy and generally inexpensive. Other plant-based protein sources include:

  • Legumes, like dried beans and peas
  • Soy and soybeans like tofu
  • Lentils and lentil pasta
  • Seeds like chia, hemp, and flax

Healthy Fats

Olive and avocado oil are full of heart-healthy and monounsaturated fats, which neutralize inflammation. Similar to fish, it also contains omega-3 fats. It can easily substitute high-fat saturated oils, such as palm oil.

Low-fat dairy products, like Greek yogurt, cheese, and milk, have calcium and other vitamins necessary for bone health and fighting inflammation.

Herbs and Spices

Herbs and spices are top choices in an anti-inflammatory diet because they are easy to add to any meal. Turmeric contains the antioxidant curcumin, which is responsible for its yellow color and anti-inflammatory benefits. Garlic reduces the production of inflammatory enzymes in the body.

Anti-inflammatory herbs and spices also include:

  • Black pepper
  • Cardamom
  • Cinnamon
  • Garlic
  • Ginger
  • Rosemary

Foods to Avoid

An overall healthy diet reduces inflammation. As you add anti-inflammatory food to your diet, it’s essential to know which foods to watch out for and limit, including:

  • Processed and fried foods –Processed meat such as sausages and burgers, as well as fried food like French fries, have processed ingredients that cause inflammation.
  • Sugary drinks and snacks –Food and beverages containing refined starches and added sugars are less nutrient-dense and promote inflammatory indicators such as an elevated heart rate.
  • High in sodium foods – Eating too much sodium can lead to high blood pressure and inflammation. These include pre-packaged meals, commercially prepared food, and more.

Knee Pain Relief in O’Fallon, St. Peters, and Wentzville, MO

Your diet matters when it comes to managing knee pain. An anti-inflammatory diet is just one of the many ways you can combat inflammation and relieve knee pain.

If you or a loved one is interested in making dietary changes or want to explore other options to manage knee pain, Advanced Bone & Joint can help you! Here at Advanced Bone & Joint, we offer comprehensive orthopedic services and treatment for many conditions, including those that concern the hip and knee.

Consult with our highly-trained providers and friendly staff today at (636) 229-4222. You can also schedule an appointment online using our secure online appointment request form.

We look forward to serving you!