What Science ACTUALLY Says About Anti-Inflammatory Diet for Joint Pain & Arthritis

I review how weight loss and an anti-inflammatory diet can each independently help reduce symptoms related to rheumatoid arthritis, osteoarthritis, joint pain, and chronic inflammation. I also go over what foods to incorporate into an anti-inflammatory diet.

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► ABOUT ME

Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a YouTube channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.

Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.

Dr. Peng’s sports medicine clinic is located in Campbell, California.

► Disclaimer

My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[jameshuddle]

This diet works for me. I have had arthritis. I was taking an anti-inflammatory med, Meloxicam. My last Dr suggested I reduce my carbohydrates. I will have a new Dr this year, as that Dr moved to Florida. I have watched 40 or 50 videos on diets. I have been thinking the extreme diets are not the best. The Mediterranean diet
With the low carbs works great for me. I now eat a 3 egg omelet in the morning with mushrooms and garlic. My lunch is a smoothie made with blueberries and strawberries. In the smoothie is half a teaspoon of each turmeric/ginger/cinnamon, also a piece of banana, and a large tablespoon of apple sauce. I do add an ounce or two of coconut milk. The smoothie is only about 10 oz. A can of sardines and a teaspoon of fiber completes lunch. Diner is a salad with beets and a whole avocado, and an egg with tuna and mayo. I eat no bread. I know it works because I have had this diet for over a year. When my inti inflammatory drug ran out, I did not have the joint and whole body soreness. Now, I only take a low dose statin and low dose aspirin. 73 years young, lol.

[snowman]

I was suffering with early stage arthritis with painful knees, elbows, wrists and hips which was preventing me from doing physical work. I researched my symptoms and experimented with going on a Keto low carb diet, eliminating vegetable and seed oils and eventually progressed to a carnivore diet dropping all carbs. Four years on all my inflammation and pains have disappeared, lost weight and lowered blood pressure. I can now walk and work as normal again.

[PaulinaMansz]

Arthritic hip here. I have been on this type of “anti inflammatory” diet for the past few years and the pain was only getting worse. I reached the bottom and had to do something. I got rid of lectins rich foods (beans, legumes, tomatoes, etc), added home made rich beef bone broth, added more meat and fat. I Reduced carbs intake to 80g per day. The inflammation is gone, I’m almost pain free. Some fruit increase the inflammatory response due to sugar spikes. Grains are no fun either.

[dawnbehrens]

Thank you Dr. Peng. I am a gastric bypass patient who had the surgery in 2006 but I did not lose all the weight I should have and now I have slipped into bad habits and no exercise. So arthiritis has been painful again. this will help me get back on track. Thanks so much.

[Nancy-wngt]

My grandpa only eats local food like beans, rice etc. And very rarely eat glass noodles. He is a healthy man at almost 77 years of age. ❤

[Retiredmco]

Yes Dr Peng I lost 80 pound's over last 14 months. And yes I've noticed a greatly reduced amount of pain in my knees, hips and low back. REALLY enjoy your expertise!

[candyclews]

I found dairy to be a real issue. Eventually I gave it up completely and now I can sleep deeply, with no arthritic shoulder pains.

[phildendron]

thanks again Dr. Peng …you are kind and helpful, pleasant and goodlooking doctor…beautiful inside and out.

[deborahclayton]

I discovered the healing power of turmeric. Golden milk has made a huge difference in my debilitating hip bursitis journey.

[Jonases_]

i'm a huge meat eater as to why i developed psoriatic arthritis. so i ditched sugar, dairies, nightshades and meats. my pain reduced for like 50%. and i lost 70 lbs along with fasting. i only eat fruits and veggies. this is very true

[marisamanley]

Thank you Dr. Peng I learned something today. from here in UK 🇬🇧

[janellison]

I was diagnosed with RA 13 years ago, with my rheumatologist telling me that I have a rather severe form. Fortunately, I have been stable the vast majority of the time. My doctor never discussed nutrition with me. In the last approximately 18 months, I have focused on anti-inflammatory foods. The only lab marker of inflammation that he checked was sedimentation rate 3-4 times a year. It kept rising although I was doing well. Apparently, this is normal as we age. Nevertheless, after I started focusing on anti-inflammatory foods, my sed rate went from 35 to 20 in 4 months, and to 9 four months later. When it went to 20, I informed him of my diet change. He said "maybe" the diet contributed. I just had a CRP done, and the result was at the low end of average risk. I know I feel a lot better overall.

[francescapoteet]

The weight I have out on is DUE to the pain of the arthritis and past injuries I have had. Not the other way around.

[gl]

Great video. What would you suggest / recommend in the case of someone’s arthritis in their their knees have gotten to the point of bone in bone? Thank you.

[raeyteklit]

Thank you dr for the information you gave us.I need to elaborate about Rheumatoid Arthritis .

[chiingekang]

Thank you so much for your info n help a lot of people. God bless you abundantly

[rebeccahorwitz]

The severe pain of arthritis made me stop all exercise. How ironic. I should have kept going and eaten a better diet.

[mauramohammed]

Yes I agree is low insulin level to reduce inflamation

[jadeorchid]

I left out wheat and that really helped, I have IBD wheat is very bad . I only have fish, vegetables and fruit now with tea

[Wyn]

Good information! I started limiting my daily calories to 1, 600 about 10 years ago & lost 132 lbs. I’m 75 & have no doubt I’d be in wheelchair by now if I hadn’t done that. I follow a fairly anti inflammatory diet but can see from what you presented that I can do better.