Diet Chart For Joint Pain

Diet Chart for Joint Pain

EARLY MORNING (6–7 AM)

- Warm water (1 glass)

- ½ tsp turmeric + pinch of black pepper

- OR 1 tsp soaked fenugreek (methi) seeds

BREAKFAST (8–9 AM)

- Vegetable oats / dalia

- Vegetable poha / upma

- 2 multigrain rotis + vegetable sabzi

- Idli with sambhar (less oil & salt)

- 1 bowl fruit (papaya / apple / berries)

- 1 cup milk or curd

MID-MORNING (11–12 PM)

- 1 fruit (orange / guava / kiwi)

- OR coconut water

LUNCH (1–2 PM)

- 2 multigrain rotis or brown rice

- Dal / rajma / chana

- Green vegetables (spinach, lauki, broccoli, beans)

- Curd or buttermilk

- Salad (carrot, cucumber, beetroot)

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Walnuts / flaxseeds / pumpkin seeds

- Green tea or ginger tea

DINNER (7–8 PM)

- 2 rotis + vegetable sabzi

- Vegetable soup + paneer/tofu

- Khichdi with vegetables

BEDTIME (Optional)

- Warm turmeric milk or Ashwagandha milk

FOODS TO AVOID

- Fried & junk food

- Excess sugar & sweets

- Cold drinks

- Excess tea/coffee

- Red meat (if pain severe)

- Late-night heavy meals

BEST FOODS FOR JOINT PAIN

- Turmeric

- Ginger

- Garlic

- Walnuts & flaxseeds

- Spinach

- Milk & curd

- Sesame seeds

IMPORTANT TIPS

- Maintain healthy weight

- Daily walking & gentle stretching

- Avoid long sitting

- Keep joints warm in winter

- Check Vitamin D, Calcium, Uric acid if pain persists