Arthritis-Soothing Foods Recommended by Rheumatologists

53. Barley: Ancient Grain, Modern Joint Support

Barley is often overshadowed by quinoa or oats—but it deserves a seat at the arthritis-friendly table. This hearty, nutty grain is packed with beta-glucans, a type of soluble fiber shown to lower inflammatory markers and support immune balance. Its magnesium content helps reduce muscle cramps and supports bone health. Unlike many refined grains, barley digests slowly, helping regulate blood sugar—a crucial factor in chronic inflammation. Use it in soups, grain bowls, or as a base for warm salads. With its chewy texture and deep nutrition, barley quietly delivers big benefits for long-term joint health.

54. Mung Beans: Ancient Ayurvedic Relief in a Bowl

Tiny but mighty, mung beans are a staple in Ayurvedic healing for their anti-inflammatory and detoxifying properties. Rich in polyphenols, protein, magnesium, and potassium, they help regulate inflammatory pathways while supporting heart and gut health. Their fiber content also promotes a healthy microbiome—crucial for modulating immune response in arthritis. Mung dal (split mung beans) is easy to digest and soothing during flare-ups. Enjoy them as soups, stews, or khichdi (a gentle rice-lentil blend). With their mild taste and nutrient density, mung beans offer joint-friendly nourishment grounded in centuries of Eastern wisdom.