Arthritis-Soothing Foods Recommended by Rheumatologists

45. Teff: The Tiny Grain with Giant Benefits

An ancient Ethiopian grain, teff is naturally gluten-free and incredibly rich in nutrients like magnesium, iron, and resistant starch—an inflammation-fighting, gut-friendly fiber. It also contains lysine, an amino acid important for collagen formation and tissue repair. Teff’s low glycemic index helps regulate blood sugar, which is critical in reducing systemic inflammation. Enjoy it as a porridge, in injera (Ethiopian flatbread), or substitute teff flour in baking. Its nutty flavor and dense nutrition make it a standout choice for anyone looking to add joint-friendly grains to their rotation with global flair and science-backed power.

46. Prunes: Not Just for Digestion

Often overlooked, prunes (dried plums) are surprisingly potent in the fight against arthritis. They’re rich in polyphenols and boron—a trace mineral critical for bone and joint health. Studies show regular prune consumption may prevent bone loss and reduce inflammatory markers. Their natural sweetness and fiber content also support gut health, which plays a key role in managing chronic inflammation. Snack on a few prunes daily, toss them into salads or stews, or blend them into smoothies for a caramel-like boost. This age-old pantry staple offers modern joint support in a chewy, antioxidant-rich form.