Arthritis-Soothing Foods Recommended by Rheumatologists

59. Purslane: Omega-3 Rich Wild Green

Often mistaken for a weed, purslane is actually a nutrient-dense supergreen loaded with alpha-linolenic acid (ALA), a plant-based omega-3 that helps reduce inflammation. It also contains magnesium, potassium, and antioxidants like glutathione and betalain pigments—all beneficial for joint health. With a slightly lemony crunch, purslane can be tossed into salads, blended into smoothies, or sautéed like spinach. Rheumatologists increasingly point to omega-3 sources beyond fish, and this humble green delivers. Easy to grow, easy to love—purslane is a wild secret weapon in your arthritis-fighting toolkit.

60. White Beans: Calcium & Fiber Heroes

White beans—like cannellini and navy beans—are an overlooked source of calcium, magnesium, and anti-inflammatory fiber. They also support gut health, which is critical for modulating immune responses linked to arthritis flare-ups. High in plant-based protein, white beans help maintain muscle mass around joints while their resistant starch content helps reduce systemic inflammation. Add them to stews, mash them for dips, or toss into grain bowls. These creamy legumes aren’t just filling—they’re quietly working behind the scenes to soothe inflammation and support steady, long-term joint health.