Arthritis-Soothing Foods Recommended by Rheumatologists

49. Mustard Seeds: Tiny but Mighty Inflammation Fighters

These tiny seeds pack a surprisingly powerful punch against inflammation. Mustard seeds contain selenium and magnesium—two minerals known for their role in reducing joint swelling and regulating inflammatory response. They also offer isothiocyanates, compounds with antioxidant and anti-arthritic properties. In Ayurvedic and traditional medicine, mustard seed poultices have long been used for arthritis pain relief. Add whole seeds to pickles or curries, use ground mustard in dressings, or try mustard oil in moderation for massage. When used thoughtfully, these often-overlooked seeds can subtly support your joints while adding a bold flavor boost to everyday meals.

50. Black Beans: Fiber-Rich Friends for Joint Support

Black beans aren’t just a pantry staple—they’re an arthritis ally. Packed with anthocyanins (also found in berries), black beans fight oxidative stress and help reduce inflammation. They’re also a fantastic source of plant-based protein, folate, magnesium, and soluble fiber, which promotes a healthy gut microbiome—crucial for reducing systemic inflammation. Their low glycemic index helps keep blood sugar steady, another factor in joint health. Add them to tacos, salads, stews, or blend into bean burgers. Delicious, budget-friendly, and versatile, black beans offer sustained energy and subtle relief in every spoonful.