Whether you are dealing with osteoarthritis, recovering from an injury, or managing chronic inflammation, here are the foods that work with your treatment—not against it.

1. Colorful fruits & vegetables

Packed with antioxidants that calm inflammation.
Examples: berries, leafy greens, bell peppers, tomatoes.

2. Omega-3 rich foods

These help reduce joint swelling and protect cartilage.
Examples: salmon, tuna, walnuts, chia seeds, flax.

3. Whole grains

Stable energy + less inflammatory response than processed carbs.
Examples: quinoa, brown rice, barley, oats.

4. Legumes & plant-based proteins

Fiber + protein without the inflammation that can come from heavy saturated fats.
Examples: lentils, chickpeas, black beans, tofu.

5. Spices that fight inflammation

Tiny ingredients, big impact.
Examples: turmeric, ginger, garlic, cinnamon.

Foods That Can Worsen Inflammation

It’s not just what you add—it’s what you limit.

• Processed sugars

• Fried Foods

• Excess alcohol

• Red and processed meats

• Refined carbs (white bread, pastries, etc.)

These foods can trigger inflammatory pathways, making joint pain and stiffness more intense.

Other Diet-Based Strategies to Reduce Joint Pain

✔ Stay hydrated

Your joints are cushioned by fluid—water helps keep that system working.

✔ Balance your plate

Aim for:

• 50% fruit/veg

• 25% whole grains

• 25% lean or plant-based protein

✔ Consider a Mediterranean-style approach

Studies consistently show it reduces systemic inflammation and supports long-term mobility.

✔ Maintain a healthy weight

Every extra pound adds pressure to knees, hips, and ankles. Even modest weight loss can significantly reduce joint pain.

Diet Helps—But It’s Only One Part of the Plan

Nutrition is powerful, but it works best when combined with expert orthopedic care. At Greater Orlando Orthopedic Group, we help patients create treatment plans that support:

• Pain reduction

• Mobility and function

• Long-term joint health

• Daily lifestyle improvements

From physical therapy and non-surgical options to advanced surgical treatments, we’re here to help you move better—starting now.

Ready to Take Control of Your Joint Health?

If you are dealing with knee pain, hip pain, chronic inflammation, or a recent injury, our orthopedic specialists can help you build a plan that tackles the problem.

👉 Learn more or schedule a visit: (407) 977-4130.