Foods that reduce knee painDo You Have Knee Pain? Maybe These Foods Can Help

Knee pain is one of the most common types of joint pain and definitely some of the most life changing. If you’ve ever experienced chronic knee pain you know how the little things, like walking down your steps at home, can now become painful. If you’re reading this because you have knee pain you most likely injured your knee in some sort of accident or you slowly developed knee pain, or arthritis, from years of wear and tear. Now what? What are some of the simplest ways to reduce knee pain?

Eat the right foods. Some foods have been proven to reduce knee pain significantly. Since you have to eat anyways, you might as well try to alleviate some pain, right?

Eat Fish to Reduce Knee Pain

Fish and fish oil pills are not always at the top of everyone’s list of favorite foods. However, if you do any search on foods that reduce knee pain, fish is typically the first thing to appear. Why?

Fish oil contains omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have been studied and proven to reduce inflammation. If you ever see someone with knee pain you will immediately see the swelling and inflammation. Besides reducing inflammation these fatty acids reduce the activity of the proteins that contribute to osteoarthritis. These fatty acids also have the potential to decrease the enzymes that reduce cartilage and inflammatory properties.

Eat Almonds to Reduce Knee Pain

Maybe you should put some almonds on your salmon. Almonds are rich in vitamin E, which is known to have antioxidant powers. According to, a website dedicated to knee pain:

“A study (International Journal of Rheumatic Diseases, 2009) compared the knees of 42 people undergoing knee surgery: 32 with severe osteoarthritis and 10 with non-arthritis injuries. Researchers found less vitamin E in the knees of the osteoarthritis patients, implying that they were getting less of the vitamin’s protective benefits.”

What does this study indicate? The study is basically saying that the people who didn’t consume as much vitamin E were at risk of increasing their chances of developing osteoarthritis. The patients weren’t consuming vitamin E so they weren’t taking advantage of the vitamin’s protective benefits, which increased their odds of developing osteoarthritis.

Drinking Orange Juice Can Reduce Knee Pain

If you do an online search to find the best foods to reduce knee pain, oranges and orange juice are another very popular answer. Apparently oranges have healing properties as well. Let’s get specific.

According to the Arthritis Foundation,

“Citrus fruits – like oranges, grapefruits and limes – are rich in vitamin C. Research shows that getting the right amount of vitamin aids in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis (OA).”

The foundation goes on to say that oranges are especially helpful with reducing the pain in people who have rheumatoid arthritis and osteoarthritis.

Foods To Avoid

We mentioned the foods that help get rid of knee pain however what are some foods to avoid. Some foods like fish, and oranges have anti-inflammatory properties, this only means there has to be some foods that cause inflammation. Or foods that make your symptoms worse. The list of foods that make knee pain worse is too long so we narrowed down the essential ingredients.

  • Sugar
  • Alcohol
  • Saturated Fats (Pizza and cheese)
  • Aspartame (Sugar substitute)
  • MSG (Asian food, soy sauce)
  • Refined Carbs (Bread, rolls, crackers)
  • Omega 6 Fatty Oils (corn oil, salad dressing, vegetable oil)
  • Trans Fats (donuts, margarine)
  • Gluten (pasta)

Of course the foods we are exposed to the most would be the foods that cause our knee pain to flare up. How many fast food restaurants did you pass on your way to work or on your daily commute? I bet a more the difficult question would be, how many of those fast food restaurants have anything on their menus that do not contain the ingredients stated above.

Overall, the key to avoiding knee pain is to eat healthy to begin with. There are foods that cause your pain to subside or flare. However, many of us are experiencing knee pain because we didn’t eat correctly in the first place.


  • (July, 2014). 4 Foods that May Help Fight Knee Osteoarthritis,
  • (August, 2015) 12 Best Foods For Arthritis,