Foods and Supplements to Help Heal Arthritis Naturally


Arthritis is a joint disease that causes swelling and pain in the joints, and either classified as osteoarthritis or rheumatoid arthritis (RA). Osteoarthritis occurs when cartilage between joints wears down causing inflammation and pain. This type of arthritis generally occurs in the joints we most frequently use, such as knees, hips, spine, and hands. Rheumatoid arthritis is caused by an autoimmune dysfunction where the white blood cells destroy the cartilage. The exact cause of RA is unknown, although it may be related to food allergies, bacterial infections, stress, or excess acid in the body.

Top Foods For Arthritis

Flax and chia seeds
High in omega-3s and containing anti-inflammatory properties, you can grind flax and chia seeds and add them to cereals, salads, or smoothies.

Cold water, wild-caught fish
Fish like salmon and mackerel are high in omega-3s, which are anti-inflammatory and will help reduce inflammation in the joints.

Fiber traps acids and other toxins in the digestive system, pulling them out of the body. Try to get five to nine servings of high-fiber fruits and vegetables daily.

Foods high in sulfur
Foods like asparagus, cabbage, garlic and onion help repair damaged bones and cartilage.

Bone Broth
Real bone broth contains collagen that helps rebuild joints and tissues. Try to avoid store-bought bone broth and make your own instead.

Arthritis Foods to Avoid

Sugar is pro-inflammatory, acid producing and can worsen arthritic pain.

Conventional Dairy
Pasteurized dairy is acid-producing and should be avoided.

Gluten can trigger arthritis-like joint pain in some people and it is also a common food allergen.  Avoid bread, pasta, or wheat cereals and any other foods containing gluten.

Trans fats
Trans fats increase systemic inflammation and may increase pain.  Avoid pastries, processed snack foods, or fast food that may contain trans fats.

These vegetables (tomatoes, potatoes, eggplants, peppers) contain solanine, which can trigger an allergic response in some people with arthritis.

Top 5 Natural Arthritis Cures

#1 Fish Oil (1,000mg daily)

People with arthritis need higher doses of omega-3 fats from fish oil to help reduce inflammation.

#2 Turmeric (1,000mg daily)
This may also be called curcumin, which is the active ingredient in this Middle Eastern spice. It is a powerful anti-inflammatory and reduces pain.

#3 Proteolytic Enzymes/Bromelain (500 mg 3x daily)
Found in pineapple, this is a natural anti-inflammatory which also helps reduce swelling.

#4 Glucosamine (1500 mg daily)
This is specific for osteoarthritis as it helps rebuild cartilage and reduce joint pain.

#5 MSM (2,000-8,000 mg daily)
This anti-inflammatory supplement is high in sulfur to help rebuild cartilage.

Bonus Remedies

Drink eight glasses of water daily to flush out toxins and keep joints lubricated.

Low-impact exercise
Consider cycling and swimming since they are easy on the joints and improve circulation.

Essential Oils for Arthritis

Peppermint and wintergreen oil are effective analgesics that cool inflamed joints and reduce pain. You can mix these oils with coconut oil and rub onto joints or make a homemade muscle rub. Frankincense and ginger oil reduce inflammation which improves arthritic pain.


Looking to add some concentrated turmeric into your daily routine? Try taking a turmeric pill.

Check out Dr. Axe’s latest book: Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It.

Want to learn more?

9 Unexpected, Easy Ways to Make Healing Bone Broth

Recipe: Lemon Basil Salmon En Papillote with Asparagus and Zucchini

Recipe: Cherry Cocoa Chia Pudding

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