The 20 Best And Worst Foods For Managing Knee Pain (The Surprising Impact Your Diet Can Have On Joints)
According to The Washington Post, about one in four adults suffer from chronic knee pain. Knee pain is mostly caused by osteoarthritis and sometimes the only way to get rid of it is through knee replacement.
Most would like to avoid that route, which is why they should learn which foods can have a positive and negative effect on their knee pain.
Best: Cherries Can Also Treat Gout
Those with chronic knee pain should try eating some cherries, especially tart varieties. Cherries get their red color from plant chemicals called anthocyanins.
The anthocyanins also help people reduce inflammation. Studies have shown that tart cherries reduce flare-ups in people with gout because they dissolve the hard crystals formed at the joints.
Worst: Cooking Oil Has Too Much Omega-6
Someone who is dealing with chronic knee pain needs to stay away from foods with omega-6 fatty acids.
These can be found in most cooking oils such as corn, vegetable, and peanut, but can also be an ingredient in salad dressing or mayonnaise. Omega-6 can boost the number of inflammatory chemicals in the body.
Best: Walnuts Can Help People Lose Weight
When it comes to healthy nuts, walnuts are at the top of the list. These have a bunch of omega-3 fatty acids and antioxidants, which can help soothe knee pain.
While walnuts have a bit of a higher calorie count, studies have found that eating them regularly can reduce junk food cravings and help people lose weight.
Worst: Red Meat Is Highly Inflammatory
One of the worst foods to consume if you suffer from chronic knee pain is red meat such as beef, lamb, or pork.
Red meat has high levels of inflammatory markers with lots of trans fats and hydrogenated oils that can make knee pain a lot worse. One way to supplement red meat is to try a plant-based diet.
Best: Whole Grains Are Good At Getting Rid Of Inflammation
Those who want to get rid of their knee pain should try including more whole grains in their diet. Whole grains can reduce inflammation, especially inflammation caused by exercise.
Some healthy whole grain options include brown rice, oatmeal, quinoa, barley, and bread made with whole-grain flour. Remember to skip the refined grains because they cause a lot of inflammation.
Worst: Skip The Alcohol
Alcohol isn't great for anyone's health in general, but it's also one of the worst things someone with chronic knee pain can consume.
Large quantities of alcohol can interfere with pain relief and other medications that people may be taking to treat their knee pain. Also, alcohol can lead people to get symptoms of arthritis and gout.
Best: Mustard Essential Oil
Mustard essential oil is extremely helpful with chronic knee pain. (Be sure to get essential oil, as pure mustard oil is not safe to consume.)
Mustard essential oil provides a little spice and helps promote healthy blood flow in areas of the body that are inflamed. It can also be applied topically.
Worst: Canned Soup Is Loaded With Sodium
People with chronic knee pain should stay away from most canned soups. This product has extremely high levels of sodium.
Salt attracts water to the body's cells, which can significantly aggravate knee pain and joint inflammation. Instead, try making soup at home where you can control all of the ingredients.
Best: Why You Should Drink Apple Cider Vinegar Daily
There are a ton of health benefits for those who regularly consume apple cider vinegar. Not only can it relieve knee pain if someone drinks it, but it can also be applied topically.
If someone drinks about two tablespoons of apple cider vinegar per day, it can dissolve toxins within the knee that spark inflammation.
Worst: Fast Food Contains MSG
One of the key ingredients to avoid when someone has chronic knee pain is MSG. Also known as monosodium glutamate, it's a food additive that causes joint inflammation and pain.
MSG can most commonly be found in fast food, especially many Chinese dishes. Now, many Chinese restaurants will let customers know if certain items contain MSG.
Best: Red Peppers Are An Excellent Source Of Collagen
Red peppers are one of the healthiest options and can provide relief for those with chronic knee pain.
These contain high levels of vitamin C, which supports the production of collagen. Collagen provides structure to joints and connects muscle to bone, so it's important that people get enough collagen in their diet.
Worst: Candy May Not Be Worth It
Sugar is one of the most common ingredients in foods across the United States, but having too much can cause many negative health effects.
Eating sugary foods such as candy, ice cream, and soda can cause high blood sugar, which releases molecules that can irritate tissues and joints. Sugar can also lead to obesity, heart disease, and more.
Best: Pineapple Has Anti-Inflammatory Effects
While some fruits have sugar, they still have a ton of health benefits. Pineapple can be a great food to help soothe knee pain.
Pineapple contains an anti-inflammatory called bromelain, which is perfect for treating osteoarthritis. Bromelain also has anti-inflammatory effects, can relieve symptoms of sinusitis, help with weight loss, and more.
Worst: Cereal Is Ultra-Processed
It's best to skip highly-processed foods if you have chronic knee pain. This can be found in most breakfast cereals, fast food, and baked goods.
Foods that are high in refined grains, added sugar, preservatives, and other potentially inflammatory ingredients have the power to worsen knee pain. They also can contribute to obesity.
Best: The Many Powers Of Avocado
Not only are avocados one of the tastiest foods, but they are also one of the healthiest. These green, creamy fruits provide people with tons of healthy unsaturated fat.
Most of the unsaturated fat is made up of oleic acid, which have been found to significantly reduce inflammation. Also, avocado is one of the only foods that can minimize the ability of other foods to cause inflammation.
Worst: Pizza Is Loaded With Salt
Those with knee and joint pain should be aware of which foods to limit or eliminate altogether.
Pizza has high amounts of sodium and other highly processed ingredients that lead to severe inflammation. A study found that mice who were fed a higher salt diet ended up having more severe cases of arthritis.
Best: Replace Ibuprofen With Turmeric
If you love curry, then you're in luck. Curry contains a lot of turmeric, which can do wonders on achy knees. This is because turmeric has a lot of curcumin.
Curcumin has actually been used for centuries as an herbal medicine because it helps treat people with inflammatory issues. Eating turmeric can be as powerful as taking ibuprofen for pain relief.
Worst: There Are Dangerous Molecules Inside Bacon
Foods that contain advanced glycation end products (AGEs) will most likely do harm to someone with chronic knee pain.
When these molecules accumulate in high amounts in the body, it causes oxidative stress and inflammation. AGEs are commonly found in foods such as bacon, pan-fried or grilled steak, roasted or fried chicken, and broiled hot dogs.
Best: Look Out For This Active Ingredient In Ginger
Not only can ginger be eaten to gain healing properties, but it can also be applied topically. The active ingredient that allows knee pain to subside is gingerol.
Gingerol is a strong anti-inflammatory substance and it is often found as an ingredient in medication given to those who suffer from arthritis.
Best: Carrots Were Used As An Ancient Chinese Medicine
Some may not know that an ancient Chinese remedy for relieving knee pain is eating carrots. This is because carrots are packed with beta-carotene and vitamin A, which have powerful anti-inflammatory properties.
In order to get the most benefits out of carrots, it's best to eat them cooked. Having two servings per day can significantly decrease knee pain.
