10 Best Diet Meal Plan & Food Nutrition Practices for Bone and Joint Pain

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Any number of physical conditions and medications can lead to bone and joint pain. Whether symptoms are mild, moderate, or severe, the pain can make even daily tasks difficult. This discomfort is caused by inflammation in the bone, cartilage, ligaments, muscle, or tendons. Most people are referring to arthritis when they talk about bone and joint pain, which can occur in many different parts of the body. Even though this condition can result from any number of diagnoses, there are natural remedies, including one’s diet, that can help to offset the symptoms and discomfort.

Food & Nutrition Diet (Meal Plan) for Bone and Joint Pain

#1 Recommended Breakfast Diet for Bone and Joint Pain

Yogurt Strawberry Food Diet

Getting enough vitamins and minerals first thing in the morning is crucial to longevity and pain-free life. Fruits are chock-full of Vitamin C while many dairy products and fortified cereals contain decent amounts of Vitamin D and calcium. Individuals might try one of these cereals or oatmeal combined with a piece of fruit and some milk or perhaps some yogurt with some fruit and nuts. The whole grains will keep them satisfied until lunch while providing nutrients such as essential minerals.

#2 Recommended Lunch Diet for Bone and Joint Pain

Whole Grain Food Diet

Some people have bone and joint pain because of excess weight. The more extra weight a person is carrying around, the more extra pressure there is on the body. Focusing on fresh fruits and vegetables, lean protein, and whole grains will be the best defense against poor health and bone and joint discomfort. For example, a plate piled high with veggies is a great base for a healthy lunch. Add in some lean protein such as lentils, grilled chicken breast, or fish and then a few whole grains such as quinoa or farro. This type of meal doesn’t have to be boring; there are herbs and spices that individuals can add to suit their taste buds. In fact, many herbs and spices have anti-inflammatory qualities so they will help ease the symptoms of bone and joint aches.

#3 Recommended Dinner Diet for Bone and Joint Pain

Salmon Fish Food Diet

This type of pain is often exacerbated by a diet that consists of inflammatory foods. Therefore, adopting a meal plan that includes lots of anti-inflammatory foods and beverages will help to decrease symptoms. For example, omega-3 fatty acids have these types of properties and they’re found in several types of fish as well as nuts and seeds. Incorporating a fish such as salmon or tuna into the evening meal will provide adequate protein as well as the omega-3s that the body needs. Round out the meal with a variety of veggies that will provide the body with antioxidants. These nutrients are anti-inflammatory and even anti-aging and will help to reduce the pain and discomfort.

#4 Recommended Snack Diet for Bone and Joint Pain


Nuts are great for snacking on and they contain the omega-3 fatty acids that fight off pain and achiness in the bones and joints. Combine them with yogurt to get the calcium and vitamin D that the bones need. Berries are another example of natural relief from aches and pains.

#5 Recommended Drinks for Bone and Joint Pain

Matcha Green Tea Powder

Many people (doctors included) tout the benefits of the Mediterranean diet. This is a way of eating that emphasizes whole foods, healthy fats, and wine in moderation. Yes, what people drink is just as important as what they eat. It turns out that a glass of red wine can be good for the joints. This is because of its resveratrol, which is anti-inflammatory, protects bones, and regulates the immune response in arthritis. Studies show that resveratrol also reduces the progression of osteoarthritis. For people who aren’t big wine fans, green tea also reduces inflammation and fights off bone loss.

#6 Recommended Herbs for Bone and Joint Pain

Ginger Food Diet

There are many anti-inflammatory herbs that have been used by ancient cultures for thousands of years. The health science of Ayurveda touts the pain-reducing benefits of herbs such as boswellia, ginger, and turmeric. These herbs can be taken in capsule form or as an addition to a prepared dish. Meadowsweet (or mead wort) is an herb that can be infused into a tea. For joint pain, people usually steep the water with the meadowsweet in it and then use it for a warm compress. Similar herbs that might help include horsetail and nettle. Chamomile, eucalyptus, and rosemary in essential oil form are also known to have pain-relieving properties.

#7 Recommended Fruits for Bone and Joint Pain

Berries Food Diet

Berries are high in antioxidants so they’re good to have around. In fact. Many fruits have the nutrients and antioxidants to fight off inflammation and pain. The only exception is oranges.

#8 Recommended Vitamin/s for Bone and Joint Pain

Best Vitamin D Supplements

Most people have heard about the winning combination of calcium and Vitamin D. This is because the body absorbs calcium much better when Vitamin D is present. Calcium strengthens bones and teeth and Vitamin D amplifies calcium’s efficiency. Dark leafy greens and dairy products will provide these nutrients, although supplementation might be necessary for some individuals. Vitamin C is great for overall health and immunity; plus, it also plays a role in the development of connective tissue.

#9 Recommended Mineral/s for Bone and Joint Pain

Best Calcium Supplements

Epsom salts are high in magnesium and they make a great bath soak for people dealing with pain and discomfort. There are different varieties of Epsom salts in drugstores and pharmacies, including those infused with essential oils such as lavender. When a person soaks in an Epsom salt bath, his or her body absorbs the magnesium, easing muscles, inflammation, and tension. Collagen has become popular among the health and wellness crowd for good reason. This contains 19 amino acids that support healthy muscle growth, increased energy, and more. There are different types of collagen supplements out there so it’s definitely worth a shot. Potassium and sodium regulate fluid retention and ease muscle soreness. Besides a calcium-rich content, leafy greens and some fruits contain enough potassium without supplements.

#10 Discouraged Foods for Bone and Joint Pain

Fatty Food Diet

Any foods or beverages that will lead to chronic inflammation should be limited or even eliminated. This includes fried foods, processed foods, refined carbs, and anything with added sugars. There are plenty of healthy alternatives out there that won’t cause a flare-up.

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I'm Mike, and together we'll learn how to support our emotional, mental, and physical well-being.

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