We look at foods that reduce inflammation in the joints and show you what Indian food is good for arthritis.

Arthritis can be a challenge to manage, but little changes to your lifestyle can go a long way in helping you manage the condition and ease symptoms. So what is a healthy diet for arthritis? We look at foods that reduce inflammation in the joints and show you what Indian food is good for arthritis.

Fatty Fish

Fatty fish like rohu, Indian salmon(rawas), mackerel(bangda), and sardines are a great source of inflammation-fighting omega-3 fatty acids. Consumption of omega-3 fatty acid rich food could help with the early morning stiffness as well as pain that is characteristic of rheumatoid arthritis. Swap out mutton or chicken with fish once or twice a week if you eat meat regularly. You can have them as spicy kebabs, in delicious fish curries, or pan fried (in very little oil) with a masala.


Spice up your diet with the anti-inflammatory effects of ginger, garlic, cinnamon, and turmeric – they’re known to help with arthritis. They even help with digestion, making them especially beneficial.

Green Leafy Vegetables

Stock up on your palak and methi but also experiment with other green leafy vegetables like kale, as well as greens from beetroot or moringa(drumstick). You can add them to daals, turn them into gravies for koftas or meats, or make quick and easy stir-frys with them. They’re anti-inflammatory and nutrient-rich, containing vitamin C and E.

Beans and Legumes

Beans and legumes feature on lists of best foods for knee joints and other parts of the body prone to rheumatic pain. Foods consumed regularly around the country like whole green moong, black-eyed peas (lobiya/chawli) and lentils are other popular Indian legumes that are high in fiber. High fiber intake is linked to lowered inflammation (as indicated by lower levels of CRP or C-reactive protein, an inflammation marker) in the body, making fiber-rich foods a smart choice if you have arthritis. What’s more, the protein they contain helps with maintaining the muscle that surrounds and supports your joints.


Jowar flour, ragi flour, and kuttu or buckwheat flour are popular traditional Indian wholegrains. They’re rich in fiber, making them a healthy option for those with arthritis. Try making rotis, dosas, and pancakes with these flours instead of inflammation-causing refined white flour. Barley, dalia, and millets are easy to include in your diet as breakfast options, made into savoury porridge or upma.


Nuts are full of protein, fiber, and nutrients and benefit those with either rheumatoid arthritis or osteoarthritis. The calcium and magnesium that they contain help with keeping your bones strong. Almonds, walnuts, and pistachios can be eaten as a snack on their own or added into curries to thicken them and add flavour. You can also sprinkle some into your porridge, khichdi, or salads for crunch.

Green Tea

Add a healthy beverage to your diet for joint pain to complete this food makeover! Green tea brewed in hot water is beneficial as it contains polyphenols(inflammation-fighting antioxidants) that help reduce the pace of cartilage breakdown. The EGCG (epigallocatechin-3) green tea contains reduces rheumatoid arthritis-related joint damage as well.

Pain Relief Remedy for Arthritis

Pain relief gels can help you cope with the symptoms of arthritis. A good pain relief remedy like Omnigel is both effective and easy-to-use. Simply apply this topical remedy to the affected joints to get pain relief and use it as per the instructions to keep benefiting from its effect. What makes this Diclofenac gel especially good is that it also reduces associated inflammation, stiffness, and swelling, making it easier to move around and use those joints. 

Omnigel is available at pharmacies across the country and online and is also sold as a pain relief spray. Omnigel is a portable and fast-acting solution to your arthritis symptoms, so don’t hold back from using this remedy.

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