By Jill Coleman RN

For those of you who suffer from joint pain, I have some pointers that could help, and have personally tried myself.

First, I cut way back on sugar, including foods that turn into sugar once digested, like simple carbohydrates. My joint discomfort reduced by 75% in a month! This was without any supplements for my joints.

I eliminated most fruits, wheat products, corn, soy, potatoes, rice and any kind of sugar including honey, raw sugar, and agave nectar.


Sugars contribute to joint pain because it is inflammatory, (please see my article on sugar for more details), and floods the body with insulin and stress hormones. Sugar binds with protein in the body including our joints, which causes inflammation. Inflammation causes pain and stress on organs and joints.

At one time sugar was an occasional treat, but now it is in just about everything. Start reading the ingredient labels and you’ll find it in more things than you can imagine. High fructose corn syrup is even more harmful than sugar because it is over processed and concentrated.

Nightshade vegetables such as potatoes, tomatoes, eggplant, bell peppers, hot peppers, sweet potatoes, paprika and ingredients in some hot sauces are thought to increase inflammation because they contain an alkaloid called solanine that can build up calcium deposits in tissues.

Dairy and wheat products can be very irritating to joints, especially if you have a food sensitivity or allergy to them. Many do, and don’t even know it. Just try eliminating dairy and wheat for a while and see if you feel better! Fresh, raw goat milk, almond or rice milk can be a better option to cow milk for those who have problems with dairy.

A few foods that can decrease joint pain are cherries, (they are packed with antioxidants and are low on the glycemic index), olive oil, salmon, dark green veggies, (like kale, broccoli, leafy greens), grass fed beef, turmeric, blueberries, ginger, green tea, and my favorite, garlic!! They all have anti-inflammatory properties. Ginger, cinnamon and garlic can also help lower blood sugar, which can contribute to joint pain. You can add turmeric, cinnamon or garlic to different recipes to get more anti-inflammatory spices in your diet.

So have some ginger salmon, green tea, (with stevia or xylitol), a big salad with garlic dressing, and blueberries for dessert! Do this 3 or 4 times a week and you will also be adding to your overall health as well as diminish those little aches and pains.

In health and awareness,

Jill Coleman RN/Holistic Nutrition Practitioner