You've heard the old saying, "You are what you eat." When you consider that what we eat impacts everything from our heart to our joints, it is a truism that you may be able to apply to help your arthritis pain. Avoiding certain foods, and eating others, may affect your joint pain. If you’re one of the millions of Americans who suffer from chronic joint pain, here’s a look at a diet that borrows from the many health benefits of Mediterranean cuisine to reduce inflammation in the body. Adopting these nutrition tips may help reduce the levels of arthritic pain.

What You Should Eat

Fish – Eat around eight ounces of salmon, tuna, sardines, herring, scallops and other cold-water fish each week to enjoy the inflammation-reducing benefits of omega-3 fatty acids.

Nuts and Seeds – Eat 1.5 ounces of nuts (especially pistachios, almonds, pine nuts and walnuts) daily to supply your body with inflammation-reducing vitamin B6, fiber and healthy monounsaturated fats.

Fruits & Vegetables – Aim to eat nine cups…yes, that’s NINE CUPS…of antioxidant-loaded fruits and vegetables a day. The darker and more brilliant the color, the higher the level of antioxidants. The list of superstars includes Brussels sprouts, broccoli, spinach, kale, sweet potatoes, prunes, cranberries, blueberries and strawberries.

Olive Oil – Add 1 to 2 tablespoons of olive oil daily to your cooking to enjoy its healthy fats. Extra virgin olive contains oleocanthal, which is recognized for naturally preventing or reducing arthritis-related inflammation.

Beans – Eat 1 to 2 cups of low-calorie, nutrient-dense beans and other legumes each week. Packed with disease-fighting antioxidants and anti-inflammatory properties, some research suggests that beans can ease joint stiffness and lower levels of CRP (C-reactive protein), an indicator of acute inflammation.

What Not to Eat

Junk Food – Avoid processed junk food with added sugars and sodium.

Nightshades – You probably have never heard the term "nightshades.” This is a family of plants that includes many common and loved vegetables. Eggplant, tomatoes (and all tomato sauces), all peppers (peppercorns are not included) and potatoes (including potato starch, but not sweet potatoes) are nightshades. These nutrient-dense foods are generally considered healthy foods, and most people do not have any problem eating them, but these plants contain a chemical that has been linked to arthritis pain. It’s important to note that there’s no hard evidence saying nightshades increase joint pain, but many people report feeling better when avoiding them. You might try not eating nightshade vegetables for a week or two and see if you notice a difference – but please be sure to talk to your doctor before cutting any of these healthy foods from your diet.