Eating Well to Support Your Joints
Life with arthritis doesn't have to be boring or tasteless. Eating the right foods can reduce inflammation and promote joint health all while feeling deliciously satisfying and homey. Here are some tasty arthritis-friendly meals you'll love to eat again and again.
1. Baked Salmon With Roasted Vegetables
Omega-3 fatty acids in salmon may reduce inflammation in your joints over time. Baking it keeps salmon soft and chewable without added oils or fats. Combine roasted veggies for fiber and antioxidants without feeling bogged down.
2. Chicken and Vegetable Stir-Fry
Whip up this meal in minutes using your favorite vegetables. Chicken is high in protein that maintains muscle tissue around your joints. Avoid heavy sauces and seasonings that can irritate inflammation.
3. Lentil and Vegetable Soup
Lentils are inexpensive and high in plant-based protein. Hot soup feels great on days when your joints feel stiff or painful. It also softens everything, making this meal easy to chew.
4. Turkey and Avocado Wrap
Turkey is another source of lean protein, while avocado supplies healthy fats for joint health. Rolling them into a wrap cuts down on prep and cleanup time. You’ll get plenty of nutrients without feeling too full.
5. Oatmeal With Berries and Nuts
Easy to digest oatmeal will provide lasting energy to get you through your day. Top with berries to combat inflammation and nuts for healthy fats. Oatmeal works as a dinner option too!
6. Grilled Shrimp With Brown Rice
Busy weeknights don’t have to mean taking takeout. Shrimp cooks quickly and is easy to chew. Serve over brown rice for fiber and blood sugar regulation. This well-rounded meal tastes far from boring.
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7. Spinach and Mushroom Omelet
Did you know eggs are a good source of vitamin D? Your body uses vitamin D to keep bones and joints healthy. Spinach and mushrooms pack in extra nutrients without stealing the show. Make this for breakfast or dinner.
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8. Slow-Cooked Beef and Vegetables
Slow cooking beef breaks down the fibers making it more tender to chew. It also gives vegetables time to soak up flavor without extra salt. Enjoy the comfort of this classic without guilt.
9. Baked Sweet Potato With Greek Yogurt
Sweet potatoes are high in antioxidants and creamy in texture. Top your sweet potato with Greek yogurt instead of butter. You’ll add protein and calcium without sacrificing flavor.
10. Quinoa Salad With Chickpeas
Quinoa is a complete protein that has a mild taste. It’s also light and fluffy, providing bulk to your meal. Chickpeas add substance and will keep you feeling full for hours. Salads can be filling too!
11. Tuna Salad With Olive Oil and Herbs
Swap out mayo for olive oil to lighten things up and improve heart health. Tuna is high in omega-3 fatty acids, which may ease joint pain. Fresh herbs add flavor without overpowering your palate.
Farhad Ibrahimzade on Unsplash
12. Vegetable and Bean Chili
Beans are high in fiber and plant-based protein. Chili heats you up and feels hearty without the need for spice. Simmering the chili softens ingredients, making them easier to chew.
13. Baked Chicken Thighs With Herbs
Chicken thighs are less dry than chicken breasts when baked. Add flavor to chicken thighs with herbs instead of salt or sugar. Comfort food can be easy on your joints too.
14. Whole-Grain Pasta With Tomato Sauce
Whole grain offers more fiber than refined pastas. Tomato sauce is full of lycopene, which may help decrease inflammation. You can fill up on veggies and still have a reasonable portion size.
15. Miso Soup With Tofu and Vegetables
Miso brings umami flavor to the table without much fat. Tofu is soft, easy to chew, and full of plant-based protein. Warm soups are soothing when your joints don’t want to cooperate.
16. Baked Cod With Lemon and Greens
Cod is soft with a mild flavor that’s easy on your teeth. Lemon adds zest to the dish without overpowering it. Round out the meal with leafy greens for extra nutrition.
17. Turkey Meatballs With Zucchini
Turkey meatballs are lighter than beef but just as satisfying. Zucchini adds juiciness and nutrients without altering the flavor. You’ll feel like you’re eating comfort food.
18. Cottage Cheese With Fruit and Seeds
Cottage cheese is an easy source of calcium and protein. The soft texture makes it simple to chew as well. Pair with fresh fruit for natural sweetness and top with your favorite seeds.
19. Vegetable Curry With Coconut Milk
Curry is comforting but not spicy or difficult to digest. Coconut milk brings healthy fats that your body uses to absorb nutrients. Cooked vegetables should be soft and full of flavor.
20. Baked Apples With Cinnamon and Walnuts
This simple dessert option is easy to whip up. Apples are a great source of fiber and walnuts contain anti-inflammatory fats. Enjoy a sweet treat without packing on empty sugar.
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