How Nutrition Help with Joint Pain and Inflammation 

Inflammation and joint pain can be caused by a variety of factors, including injury and diet. While some foods can increase inflammation in the body, there are many foods and supplements that can help decrease inflammation and joint pain. By understanding the role of nutrition in inflammation and joint pain, you can make informed choices about your diet and improve your overall health.

So, let's dive in and learn more about the connection between nutrition, inflammation, and joint pain.

What Causes Inflammation and What is it?

Inflammation comes from any tissue injury to the body. Tissue injury results in a protective reaction from increased blood flow to any area which leads to inflammation and sometimes swelling. When people have inflammation and swelling in or around a joint that can cause pain. There are four main signs and symptoms of inflammation which consist of the following: 

  • Redness
  • Swelling
  • Heat
  • Pain

How Does Nutrition Play a Part in Inflammation and Joint Pain?

Certain food and supplements can help with decreasing inflammation in the body. We were always told sugar will rot our teeth out as a kid, but sugar is the number one food category that causes inflammation. Feeding you the body inflammatory food does not let your body “clear out” or go through the healing process the inflammation causes pain and the build-up of scar tissue. 

trans fatty food adds fuel to inflammation

Eating sugary, fried, and trans-fatty food adds fuel to the fire and keeps your body inflamed. Our bodies process sugar and inflammation as foreign substances and attack them which eventually turns into scar tissue and pain. Decreasing both sugar and trans-fatty food can help keep joints less painful and less stiff.

You do not have to cut out every sugary or trans-fatty food because our body is born craving sugar. Starting small, limiting the number of chips or candy bars is a good start, and finding substitutions is great. In addition, bread, pasta, rice, cereals, whole grains, oatmeal, snack foods, etc are all inflammatory foods. 

Some good foods that have good anti-inflammatory properties are tart cherries, extra virgin olive oil, and fish oil. One effect of fish oil is it can thin your blood so if you are on blood thinner medication consult with your doctor. Grass feed food and meat is a better options for decreasing inflammation.

Light or white meat is a better choice for defaming than darker. All fruits and vegetables are good sources of decreasing inflammation. Red potatoes and sweet potatoes are good food to incorporate but may sure you eat them with some type of protein if you are looking for a healthy carb substance.

Some supplements can be a good option to decrease inflammation and help with joint pain. Turmeric and glucosamine are two well-known supplements that anyone can get over the counter. Any foods that are high in omega 3 or can come in supplements such as fish oil are a fantastic choice to decrease joint inflammation. 

Also working on decreasing inflammation in your gut health (stomach and intestines) can be beneficial to decreasing body and joint inflammation due to everything being processed through your gut.

Other options for supplements that would help decrease joint pain and inflammation include the following: 

  • Manganese 
  • Calcium 
  • Magnesium 
  • Vitamin A 
  • Vitamin B1, B2, B3, B6, B12 
  • Vitamin C 
  • Vitamin D 
  • Zinc 
  • Folic acid 
  • Curcumin 
  • Vitamin E 
  • Beta carotene 
  • Bromelain 
  • Capsaicin 
  • Cats-claw 
  • Garlic 
  • Ginger
  • Resveratrol
vegetables and fruits for joint pain and inflammation

Some of the supplements you can get from certain foods.

  • Manganese is found in nuts, brown rice, beans, black tea, spinach, and many more. 
  • Calcium is found in dairy, yogurt, cheese, nuts, and beans. 
  • Magnesium is found in grains, dark leafy greens, and beans. 
  • Vitamin A you can get from the liver, fish oils, milk, eggs, and leafy greens. 
  • Vitamins B1, B2, B3, B6, and B12 are found in many dark greens. 
  • Vitamin C is found in citrus and many fruits. 
  • Vitamin D is found in oranges and fish.
  • Zinc is found in chicken and red meat.  
  • Folic acid is found in many dark leafy greens, nuts, whole grains, fruits, and fish. 
  • Curcumin is found in turmeric. 
  • Vitamin E is in olive oil, many nuts, meat, dairy, and leafy greens. 
  • Beta carotene is found in yellow, orange, and green leafy fruits and vegetables. 
  • Bromelain is found in pineapple and pineapple juice. 
  • Capsaicin is in hot foods such as chili peppers and cayenne. 
  • Cats-claw is a vine that is mostly grown in South and Central America. It can be in a pill or made into tea. 
  • Garlic 
  • Ginger
  • Resveratrol is found in some berries and nuts. 


Inflammation and joint pain can significantly impact one's quality of life. Fortunately, Dr. Bert Solomon, a Knoxville chiropractor, offers a holistic approach to treating inflammation and joint pain. By combining chiropractic techniques, such as spinal adjustments with proper nutrition and supplements, Dr. Solomon can help patients reduce inflammation and promote healing in the body. By taking a holistic approach to nutrition and health, you can reduce inflammation and joint pain and improve your quality of life.

Contact Knoxville Spine and Sports office today to learn more about how chiropractic care and nutrition can help you find relief from inflammation and joint pain.

Dr. Bert Solomon
A graduate of Life University, Dr. Bert specializes in the diagnosis and treatment of sports-related injuries, as well as spine and extremity musculoskeletal dysfunctions. He has completed his postgraduate studies in Chiropractic Neurology from the Carrick Institute, and Chiropractic Sports Medicine from the University of Bridgeport College of Chiropractic. He was certified in active release technique (ART) in 2007 as a provider for the full body and long tract nerves. He received his CCSP certificate in 2010 from the American Board of Chiropractic Sports Physicians, as well as received his CCEP certificate as an extremity specialist from the Council of Extremity Adjusting. Dr. Bert serves as a consultant for Fitness Together in assessing and evaluating the functional performance of their clients.
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    8029 Ray Mears Blvd, Suite 300
    Knoxville, TN
    Phone: 865-337-5574


    office hours

    7am-12pm & 1pm-6pm
    7am-12pm & 1pm-4pm
    7am-12pm & 1pm-6pm
    7am-12pm & 1pm-4pm
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