In osteoarthritis, inflammation plays a role in the degeneration of cartilage and pain, so a diet rich in anti-inflammatory foods can help minimize these effects of arthritis, says Serena Poon, a certified nutritionist and celebrity chef. Oatmeal is an anti-inflammatory and checks off the ‘filling’ protein must-have for mealtime, while berries are some of the most antioxidant and polyphenol-rich options available.
“These foods powerfully counteract inflammation and have been shown to help slow the progress of arthritis specifically,” says Poon.
Walnuts are also packed with omega-3 fatty acids, which provide anti-inflammatory benefits.
Don’t forget the chia seeds, which serve as a source of plant omega-3s, the highest found in nature, as well as soluble fiber, says Wendy Bazilian, DrPH, RDN. They will grow in the liquid, keeping you satisfied for longer.
To make it extra yummy, Bazilian recommends stirring in some ginger (which is also anti-inflammatory and analgesic!), and maybe a drizzle of honey or pure maple syrup for sweetness.
For your beverage? Choose green tea over coffee, says Sarah Koszyk, MA, RDN.
“Green tea is packed with antioxidants, such as EGCG, which reduces inflammation and decreases joint damage,” says Koszyk. “Polyphenols, other antioxidants, further reduce inflammation, which is beneficial for people who have arthritis,” she adds.