The Best & Worst Types of Food for Knee Pain

What you eat can affect the health and functionality of your joints. Understandably, tips like maintaining a healthy weight, specific exercises, and even some over-the-counter medications can help alleviate the pressure on your knees. However, certain types of food can influence the level of pain and inflammation in your knees.

Best Foods for Knee Pain

1. Omega-3 Fatty Acids / Fish Oils

Omega-3 fatty acids have been shown to reduce inflammation, swelling, and pain that are associated with knee pain. You can easily obtain omega-3 fatty acids in cold water fish such as salmon, tuna, sardines, and much more. In addition, because these fish contain omega-3 fatty acids, they can help you reduce the duration of stiffness that is often associated with arthritic knee joints.

2. Nuts and Seeds

Nuts and seeds contain high amounts of magnesium, l-arginine, vitamin E, and Omega-3 fatty acids. These substances have been shown to regulate inflammation and prevent cells from releasing inflammatory cytokines which may worsen knee pain.

You don’t need many nuts and seeds in your diet to take advantage of these beneficial properties because the seeds and nuts are packed with these essential minerals, vitamins, and omega-3 fatty acids that reduce knee pain.

You can begin by adding minute amounts of almonds, flaxseeds, and chia seeds to enjoy their knee pain-alleviating properties. Peanuts, walnuts, and shelled pistachios are also great for reducing knee pain.

3. Lentils and Beans

Lentils and beans are great sources of minerals, proteins, flavonoids, and fibers that can be excellent food products for knee pain. In addition, they have great anti-inflammatory and regenerative properties that can help restore functionality and mobility to injured knees. We recommend adding black beans, chickpeas, and soybeans to your diet.

4. Whole Grains

Whole grains such as wheat, barley, and amaranth can help you ease chronic knee pain thanks to their anti-inflammatory properties. Compared to processed grains, they’re better sources of fiber, and other components, such as magnesium and selenium which are potent antioxidants that limit free radical production and help to reduce knee pain.

5. Olive Oil

Olive oil is popularly known as an unsaturated “healthy” fat. Olive oil contains omega-3 fatty acids as one of its chief constituents. Just as we’ve mentioned, this group of fatty acids is healthy for knee pain. You can begin by replacing your regular oil with olive oil. Ideally, you can use extra virgin oil to cook your meals.

Worst Types of Food for Knee Pain

1. Sugary Foods

Sugary foods represent some of the food to avoid if you have knee pain. Sugars increase muscle and joint inflammation by releasing pro-inflammatory substances in your body. This worsens your knee pain. Therefore, reduce your sugar intake or replace your sugars with non-sugar sweeteners such as sucralose and aspartame which may be right for you.

2. Alcohol

Extensive alcohol consumption has been associated with an increased risk of developing knee osteoarthritis. Alcohol is one of the things you should avoid if you have knee pain because it depletes your body of water and nutrients, which in turn increases inflammation and worsens knee pain.

3. Red Meat

Multiple joint conditions such as arthritis and gout have been linked to high consumption of red meat. Red meat contains heme protein which is a pro-inflammatory agent that can increase the pain and swelling that are associated with knee pain.

Red meats like beef, and pork can provoke inflammation and heighten joint pain. You can begin by going meatless most days of the week, reducing your portion sizes, or replacing red meat with fruits and fiber-filled carbs.

4. Processed Foods

Processed foods like sausage, bacon, and mayonnaise can trigger inflammation when they accumulate in your bloodstream, so they are some of the worst types of food to avoid for knee pain. If you read the label on a packaged meal or snack, and most of the ingredients are processed, you should steer clear.

5. Salt or MSG

Salt contains high amounts of sodium which is linked to hypertension and inflammation. In addition, salty foods like pizza, canned foods, pretzels, and more are known to cause fluid retention, which is directly correlated with inflammation. These foods can worsen knee pain. Instead of consuming salty foods, switch to fresh fruits and veggies, and legumes, and drink plenty of water.