The Complete Joint-Friendly Snack List | DrBurke

The Complete Joint-Friendly Snack List

February is National Snack Month, and there’s no better way to celebrate than with your favorite snacks. However, those with joint pain may be worried that snack food may irritate their joints and cause even more pain. Even if you have joint pain, you can still celebrate National Snack Month. At Dr. Burke Orthopedics, we believe that everyone should be able to have a go-to snack, so we’ve laid out a complete list of joint-friendly snack food:

  1. Bite-Sized Veggies

Vegetables are great for reducing joint pain and inflammation, but they can be difficult to have as a snack. No one wants to carry around a tomato or a head of broccoli until snack time. However, bite sized veggies are the perfect way to add vegetables to your snack list. A baggie full of cherry tomatoes or baby carrots are easily stored until snack time and can provide your joints with the anti-inflammatory properties needed to reduce pain.


  1. Dairy

Dairy is the perfect snack for those suffering from joint pain. Dairy-based snacks, such as string cheese or yogurt, are packed with calcium, which can help strengthen bones and reduce the pain felt in joints. When purchasing a dairy snack, look for options that are enriched with Vitamin D – an important vitamin for your bones.


  1. Fish and Crackers

Fish is a great source of inflammation-reducing omega-3 fatty acids. Fatty fish, such as salmon or tuna, can reduce joint pain and keep you full until your next meal. Top some whole wheat crackers with cooked salmon or tuna for a filling, joint-friendly snack. For an additional joint pain reduction, drizzle your snack with some olive oil, another source of healthy fats and omega-3s.


  1. Nuts

Like fish, nuts are full of omega-3 fatty acids to reduce inflammation in the joints and can leave them feeling a bit more limber. Additionally, they can provide you with the chip-like crunch many people look for in a snack, making them the perfect, joint-friendly alternative. However, there are more ways to get the omega-3 benefits of nuts than just eating them whole. Nut-butters, such as peanut butter or almond butter, on whole-grain toast is also a great option. It is important to keep an eye on the sugar content for nut butters, and the salt content on whole nuts. High amounts of sugar or salt can actually increase joint pain, thus eliminating the benefits omega-3 fatty acids provide.


  1. Fruit

Fruit is packed with compounds that reduce pain-inducing inflammation. Stock up on your favorite fruit for a delicious, joint-friendly snack. For additional benefits, aim to snack on fruits that have edible skin, as the skin can give you an extra boost of those anti-inflammatory compounds. Some great options include apples, grapes, and pears.


A snack is a great way to keep your mood elevated, reduce hunger, and avoid overeating at your next meal. If you choose the options from this list, a snack can even provide you with some much-needed joint pain relief. To help eliminate your joint pain and get back to a pain-free life, give Dr. Burke Orthopedics a call at (713) 436-3488. We are a leading name in orthopedics in the Pearland, Texas area.