5 Simple Breakfast Foods to Help with Arthritis!

Breakfast is the perfect vehicle for foods that can help combat the painful inflammation that comes with arthritis. Learn about 5 great breakfast foods to help you with your arthritis symptoms today!
5 Simple Breakfast Foods to Help with Arthritis!
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

Arthritis is an extremely common affliction. However, we still don’t fully understand it. The first thing most people think of is the classic swelling and deformation in some of the fingers of your hand.

But “arthritis” isn’t just one condition. There are actually over 100 different types of it, along with other associated illnesses.

Plus, it’s not just a condition that affects the elderly. There are children with rheumatoid arthritis, and people who get it in the prime of life. Even athletes can have problems with arthritis.

It’s also important not to forget osteoarthritis, the most common type of arthritis, in which the cartilage loses its strength and endurance.

One thing to remember about arthritis is that there’s still no cure.  All you can do is treat the symptoms and try to improve your quality of life if you have it.

Whether you suffer from inflammatory, infectious or metabolic arthritis, it’s always best to get advice from  knowledgeable medical professionals.

In the meantime, we have a very simple suggestion: pay attention to what you eat. Starting the day with a good breakfast can be a big help, and we’re going to explain how. Read on to learn about 5 simple breakfast foods that can help you with arthritis!

Choosing breakfast foods that can help you deal with arthritis

We all know that taking care of our diet won’t cure arthritis, you can get some positive results from the properties of certain breakfast foods:

  • Reducing inflammation.
  • Strengthening your joints.
  • Providing nourishment for the cartilage.
  • Stimulating the production of collagen.
  • Boosting your immune system.

Below, we’re going to lay out which foods you should have for breakfast if you have arthritis problems.

1. Berries


The vast majority of fruits are healthy just the way they are. But there are specific fruits like strawberries, cherries, blueberries, plums, and grapes that are particularly good for people with arthritis.

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  • They’re rich in antioxidants and ascorbic acid (one of the forms of Vitamin C).
  • Anthocyanins, carotenoids, and their multiple compounds are found in these fruits. These substances can help you combat the free radicals that make inflammation worse.

It’s always best to eat fruit when it’s extremely fresh. But, since many of these fruits aren’t readily available all year round, don’t worry if you have to buy them frozen. Although the vitamin count will be lower, they can still be a big help.

2. Coffee? Yes, please!

Don’t worry: if you suffer from arthritis, you won’t have to stop drinking coffee. In fact, it’s actually helpful! If you drink it in moderation, and especially early in the day, it can be a great help.

  • Coffee is rich in antioxidant polyphenols. Thanks to this, it helps protect you from cellular damage, combat inflammation, and improve heart health.
  • To get the maximum benefit from a cup of coffee, it’s important to remember not to add white sugar, cream, or whole milk. If you prefer your coffee sweet, try adding brown sugar, honey, coconut oil, or a plant-based milk, like oat milk.

3. Whole grains

Always remember that foods with whole grains are preferable to foods with refined grains.

The problem with refined grains is that the bran and germ have been removed. But this is where most of the vitamins, minerals, and proteins come from.

If you overdo it with processed foods like white bread and refined white flour, your joint inflammation will get worse. So, you should try to include some healthier options in your breakfast, like these:

  • Amaranth: This grain is rich in protein, has a pleasant, nutty taste, and is a great ingredient for a tasty breakfast porridge.
  • Oats: This is an option that never fails. Combine it with strawberries, apples, and honey for a sensational, healthy breakfast.
  • Buckwheat: This grain is very rich in protein, and you can use it for pancakes, crepes, and muffins.
  • Quinoa: This grain has some fantastic properties that can help combat the inflammation with arthritis.

4. Carrot juice

If you’re having trouble choosing a good natural juice to have at breakfast, then look no further: carrot is the best option out there. 

Its naturally-occurring antioxidants, carotenoids, vitamins (C, D, and K), and a whole host of minerals will help you take care of your joints and boost collagen production. Carrots are fabulous!

5. Pistachios


Surprised? You might even already be eating these super nuts.  good handful of pistachios every day does wonders for your bone and joint health. 

  • Pistachios are an incredible natural source of proteins that you should definitely take advantage of if you have arthritis.
  • They’re also rich in calcium, magnesium, zinc, vitamin E, fiber, and alpha-lipoic acid (ALA). All of these help to strengthen your immune system.

Of course, the best overall thing you can do is to simply maintain and balanced, varied diet.

Still, prioritizing foods that are rich in Vitamin C and have anti-inflammatory properties can help to alleviate this painful inflammation. 
These breakfast foods are all super simple and can be a big help if you have arthritis. So, what are you waiting for? Make them a part of your first meal of the day! 

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • DePhillipo NN., Aman ZS., Kennedy MI., Begley JP., et al., Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review. Orthop J Sports Med, 2018.
  • Yamagata K., Do coffee polyphenols have a preventive action on metabolic syndrome associated endothelial dysfunctions? An assessment of the current evidence. Antioxidants, 2018. 7 (2): 26.
  • Shaw G., Lee Barthel A., Ross ML., Wang B., Baar K., Vitamin C enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr, 2017. 105 (1): 136-143.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.