If you currently experience knee aches and pains, you probably already take a variety of over-the-counter or prescription medications to ease the constant stiffness and inflammation.in your joints But what if there was another way to decrease the pains caused from arthritis, osteoporosis or just overuse? Many studies have actually found that the food you eat can help ease knee pain. According to several recent studies, foods that are high in processed sugar cause inflammation in your joints, in turn causing the pain in your knees.

Inflammatory Foods That Can Cause Pain

Many highly-processed foods contain high levels of sugar, sodium and fat. These give some of your favorite treats a long shelf life and can also make them taste more delicious. It’s probable that many of your favorite treats land on the “highly-processed” list—pasta, bread, crackers, chips, cookies, candy, etc. These highly-processed foods can heighten levels of inflammation inside your body and cause the physical pain in your knees and other joints, especially since your joints are so susceptible to inflammation. Continually eating these highly-inflammatory foods could lead to ongoing joint pain, or more crippling cases of arthritis or osteoporosis.

Luckily, there are many types of food that can actually relieve some of your joint pain — and even ease the burden of arthritis or osteoporosis.

Mediterranean Diet

Recently named one of the best diets and lifestyle changes, the Mediterranean diet boasts many health benefits. Studies have even found that these benefits are similar to those attributed to anti-inflammatory drugs. This is because the Mediterranean diet focuses on unprocessed and fresh foods, preaching the importance of fruits, vegetables and legumes. These are complemented by unsaturated fats like olive oil, red wine and fish. The diet also suggests lowering your intake of dairy and red meat — both potential causes of inflammation.

Fatty Fish

Fish such as salmon, mackerel and trout contain high levels of omega-3 fatty acids and vitamin D. Studies have found that fatty acids have many anti-inflammatory benefits, while vitamin D can strengthen your joints and prevent deficiency. Because of this, the American Heart Association recommends at least two servings of fatty fish each week. Those who have incorporated more fatty acids in their diet have reported less morning stiffness and less need for pain relieving medication.


Strawberries, blueberries and raspberries all contain high levels of antioxidants, vitamins and minerals. Studies found that women consuming two servings of berries each week reported lower levels of inflammation and pain. These sweet fruits also contain quercetin and rutin, both of which have been found to ease joint pains and inflammation associated with arthritis.

While watching what you eat can certainly ease some of the pain that comes with arthritis and osteoporosis, there are definitely other paths you should pursue if suffering from aching joints. Pay a visit to a chiropractor, like a knee pain doctor in Mesa, AZ at LifeCare Chiropractic, who can work with you to determine the root of your knee pain. They will these create a customized plan incorporating diet choices and other lifestyle changes to help you manage your aching joints.