Nourish Your Joints

Inflammation in the body can show up as the everyday aches and stiffness many of us feel—especially in our joints. One way to help minimize that inflammatory response is by focusing on the foods we eat each day. The good news: Following an anti-inflammatory diet does not require a complete overhaul of your routine. It can be achieved through a few simple, realistic swaps at home.

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PROTEIN

Protein choices can influence inflammation, particularly based on saturated fat content. Choosing lean protein sources is encouraged, especially for supporting joint health over time. Examples include poultry, fatty fish such as salmon and trout, and plant-based proteins such as lentils, beans, and tofu. Fatty fish can provide omega-3 fatty acids, which are linked to lower joint inflammation and reduced inflammatory markers.

Suggested Swaps:

• Breakfast sausage → Scrambled eggs mixed with chicken sausage or smoked salmon
• Beef patty → Black bean or lentil patty or grilled salmon burger

FRUITS & VEGETABLES

Adding a variety of colorful fruits and vegetables to your plate can boost your intake of polyphenols and antioxidants. Berries and cherries are linked to reduced inflammation, while leafy greens and deep-colored vegetables provide vitamin C, vitamin E, and carotenoids that help counter oxidative stress.

Suggested Swaps:

• French fries → Roasted sweet potatoes with olive oil
• Iceberg lettuce salad → Salad with dark, leafy greens and berries
• Meat and cheese sandwich → Sandwich loaded with spinach, tomato, and bell peppers

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STARCH

The types and timing of starches can impact blood sugar control after eating. One simple strategy is to start with protein and fiber before eating carbohydrate-rich foods, which helps slow glucose absorption. Protein and fiber act as a buffer in the stomach, and choosing high-quality carbohydrates, such as whole grains, can support gut health and has been linked to reduced inflammatory markers.

Suggested Swaps:

• White rice → Brown rice, quinoa, lentil blend, or wild rice
• White potatoes → Sweet potatoes with skin or acorn squash
• Refined pasta → Whole-grain pasta or chickpea pasta

DAIRY

Fermented dairy products such as yogurt, kefir, and some cheeses may help reduce inflammation. Choosing low-fat, high-protein options can support the muscles surrounding the joints while limiting added sugars and excess fat that may contribute to inflammation.

Suggested Swaps:

• Sour cream → Plain Greek yogurt
• Sweetened yogurt → Low-sugar (less than 10g), low-fat yogurt with fruit

Quinoa Black Bean Salad with Avocado Greek Yogurt Dressing

Recipe Courtesy of Hannah Magee, RD

Prep Time 10 minutes | Cook Time 20 minutes | Total Time 30 minutes

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Ingredients

For the Quinoa Bean Salad:

• 1 cup dry quinoa, cooked according to package directions
• 1 1/2 cups black beans
• 1 1/2 cups pinto beans or chickpeas
• 1 cup cherry tomatoes, sliced in half
• 1/2 cup red onion, diced
• 1/2 cup bell pepper, diced
• 1/2 cup cucumber, diced
• 1/4 cup jalapeno pepper, diced
• 1/2 cup feta cheese, crumbled
• 1/2 cup cilantro, roughly chopped

For the Greek Yogurt Avocado Dressing:

• 1/2 cup cilantro leaves, stems removed
• 1/2 cup parsley leaves, stems removed (optional; can omit and double cilantro if preferred)
• 2 cloves garlic
• 1/2 cup plain Greek yogurt
• 1 medium avocado
• 1/4 cup extra-virgin olive oil
• 3 small limes (juice of)
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Instructions

1. Add cooked quinoa, black beans, and pinto beans to a large salad bowl.
2. Add chopped tomatoes, red onion, cucumber, bell pepper, and jalapeño.
3. Add crumbled feta cheese and chopped cilantro.
4. Drizzle with Greek Yogurt Avocado Dressing and toss to combine.

Notes:

Storing the salad: This recipe keeps well in the fridge, so it’s a great one for meal prep. Just keep it stored in an airtight container and it will last for approximately 5 days. I recommend storing the salad and dressing separately. Add the dressing when serving.

For freezing leftover beans: Do this by rinsing them off, adding them to a freezer bag or freezer-safe container, and covering them with water. Then, place the covered beans in the freezer. When you’re ready to use them, just defrost and rinse them off.