If you have arthritis – a debilitating and painful disease that causes inflammation or stress in one or more joints, making the right dietary choices is one of the best ways to manage the symptoms and reduce the risk of complications. Eating healthy boosts your overall well-being and improves your quality of life.

According to experts, there are over 100 types of arthritis, but osteoarthritis is the most common. Other types include rheumatoid arthritis, psoriatic arthritis, and gout. They all cause pain and inflammation. And so, what you eat and drink with arthritis also affects your symptoms to a great extent. Dr. Nick Pappas, a board-certified surgeon in the US shares his three favourite easily-available and tasty snacks to reduce joint inflammation, which is:

Blueberries are packed with polyphenols - natural chemicals that are rich in anti-inflammatory properties. The anthocyanin polyphenol in blueberries - which provides them with blue colour, is a major contributor to their anti-inflammatory effects. Anthocyanins also help fight inflammation by neutralizing harmful free radicals and reducing oxidative stress.

Apart from antioxidants, blueberries are also high in fibre that helps aid digestion and boost metabolism which accelerates fat-burning during exercise. According to studies, blueberries improve pain, gait performance, and inflammation in people especially those suffering from knee osteoarthritis.

“I do find that these little additions to my diet have definitely contributed to keeping my joints happier and less inflamed, particularly after heavy workouts,” Pappas posted to TikTok recently.

Walnuts are instrumental in keeping the symptoms of arthritis at bay with their high dose of omega-3 fatty acids - which control inflammation. Omega-3 fatty acids help with inflammatory types of arthritis like rheumatoid arthritis, psoriatic arthritis, reactive arthritis, and ankylosing spondylitis.

Walnuts are also a powerhouse of alpha-linolenic acid or ALA - a type of omega-3 fatty acid. According to studies, these tree nuts also lower C-reactive protein - a marker of inflammation linked to arthritis and cardiovascular disease. Walnuts, also being rich in other nutrients like protein, calcium, magnesium, zinc, and vitamin E reduce inflammation associated with joint diseases.

Pappas says he always ends his day on a sweet note, which is not harmful. “I consume three small pieces of 70 per cent dark chocolate at night after dinner for the anti-inflammatory effects of flavonoids as well as to improve satiety,” he wrote.

Dark chocolate is loaded with flavonoids that reduce inflammation and swelling. Experts say the darker the chocolate, the more antioxidants it contains, and so it is best to choose chocolate with at least 70 per cent cacao and less sugar. Apart from that, dark chocolate, eaten in moderation also helps you get a more relaxed and peaceful sleep. It promotes the production of serotonin - the happy hormone that also makes people feel more Zen about their lives.

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