Jordan Sudberg Shares Top Anti-Inflammatory Foods to Soothe Joint Pain Naturally
Joint pain can disrupt everything from your morning routine to your nightly sleep. Whether caused by arthritis, injury, or wear-and-tear over time, the discomfort can be persistent and limiting. While many turn to medications or therapy for relief, Jordan Sudberg, a leading pain management specialist, emphasizes the powerful role that diet can play in reducing joint inflammation and alleviating pain naturally.
According to Dr. Sudberg, the foods you eat can either fuel inflammation or help fight it. “When we talk about managing joint pain, we often overlook the importance of nutrition,” he explains. “But certain foods can actually help reduce inflammation and improve overall joint function.”
In this guide, Jordan Sudberg highlights some of the best foods for joint pain relief and explains how a targeted, anti-inflammatory diet can become a key part of a long-term pain management strategy.
Understanding Joint Pain and Inflammation
Before diving into specific foods, it’s essential to understand the root of most joint discomfort: inflammation. Inflammation is the body’s natural response to injury or infection. However, when it becomes chronic—due to autoimmune conditions like rheumatoid arthritis or lifestyle factors like poor diet—it can lead to ongoing joint pain and tissue damage.
“Controlling inflammation is crucial,” says Sudberg. “And while medications help, diet offers a daily, long-term tool to manage pain and enhance mobility.”
Jordan Sudberg’s Top Anti-Inflammatory Foods for Joint Pain
1. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish are rich in omega-3 fatty acids, which have well-documented anti-inflammatory effects. Omega-3s help lower levels of inflammatory markers in the body and have been shown to reduce joint pain and stiffness, especially in people with rheumatoid arthritis.
“Fish like salmon or sardines should be on your plate two to three times per week,” advises Sudberg. “If not, consider a high-quality fish oil supplement.”
2. Berries (Blueberries, Strawberries, Raspberries)
Berries are packed with antioxidants, particularly anthocyanins, which fight oxidative stress and inflammation. Jordan Sudberg often recommends berries as a daily snack or breakfast addition.
“Berries not only reduce inflammation but also support immune health, which is essential for patients dealing with autoimmune joint conditions,” he says.
3. Leafy Greens (Spinach, Kale, Swiss Chard)
Dark leafy greens contain high levels of vitamins A, C, and K, all of which play a role in reducing inflammation. They also offer calcium and other nutrients critical for bone health.
“Leafy greens are foundational in any anti-inflammatory diet,” says Sudberg. “They support joint health while also aiding muscle function.”
4. Turmeric
Turmeric contains curcumin, a natural anti-inflammatory compound. Numerous studies have shown curcumin’s potential in reducing symptoms of arthritis and joint inflammation.
“Turmeric is one of the most researched natural compounds for pain,” explains Sudberg. “I often recommend patients add it to meals or take it in supplement form—just be sure it includes black pepper for better absorption.”
5. Nuts and Seeds (Walnuts, Flaxseeds, Chia Seeds)
These are excellent plant-based sources of omega-3s and are also rich in antioxidants and protein, which help support tissue repair.
“Just a handful a day can provide key nutrients that reduce inflammation and strengthen joints,” says Sudberg.
6. Olive Oil
Extra virgin olive oil is high in oleocanthal, a compound with effects similar to non-steroidal anti-inflammatory drugs (NSAIDs). It’s a staple in the Mediterranean diet, known for its joint-supporting benefits.
“Swap out vegetable oil for olive oil wherever you can,” Sudberg recommends. “It’s a simple switch with major health benefits.”
7. Green Tea
Green tea is rich in polyphenols, which help reduce inflammation and slow cartilage destruction. Some studies even suggest green tea can ease the symptoms of arthritis.
“It’s a fantastic alternative to sugary drinks and offers anti-inflammatory support in every cup,” says Sudberg.
Foods to Avoid for Joint Pain Relief
Just as some foods reduce inflammation, others can trigger it. Jordan Sudberg advises patients to limit or avoid:
- Refined carbohydrates (white bread, pastries)
- Sugary beverages (soda, sweetened teas)
- Processed meats
- Excess alcohol
- Trans fats and fried foods
“These foods can worsen joint pain by increasing inflammation and contributing to weight gain, which puts more strain on joints,” Sudberg warns.
Final Thoughts from Jordan Sudberg: Eat Smart, Move Freely
While there’s no magic food that will eliminate joint pain overnight, Jordan Sudberg is clear about one thing: diet matters. “Consistently making smart food choices can significantly reduce inflammation and improve quality of life for those with chronic joint issues,” he says.
Combined with physical therapy, medical treatment, and lifestyle changes, a pain-conscious diet becomes a powerful tool in long-term joint health. The path to relief may very well begin on your plate.
