Knee pain often comes with swelling, stiffness, and trouble moving. It can be caused by things like poor posture, lack of nutrients, or a Vata imbalance. The joints may feel dry, tight, or make cracking sounds.
A study by the WHO presents that with a prevalence of 365 million affected by joint pain, the knee is the most frequently affected joint, followed by the hip and the hand.
In Ayurveda, diet is recommended as one of the healing solutions to bring internal body balance. This blog thus brings to you a list of good foods for knee pain that can support your healing journey.
Top 7 Indian Foods That Help with Knee Pain
1. Ragi Roti or Dosa
Ragi, also known as finger millet, is a good source of minerals and calcium essential for bone health. This makes ragi roti a good source of calcium for knee pain, which can help strengthen your bones, providing great relief from pain.
2. Amla Chutney
Amla chutney made of Amla is recognised as Divya Aushadhi in Ayurveda due to its valuable benefits of balancing aggravated vata dosha. Vata dosha, when aggravated, causes various joint-related problems, including knee pain; however, amla, due to its cooling property, helps calm the pacified Vata dosha, thus providing relief.
It also boosts collagen production, thus providing support in repairing damaged cartilage.
3. Methi Paratha
Methi Paratha is made of fenugreek, another renowned herb in Ayurveda known for its anti-inflammatory benefits. This property of fenugreek helps relieve swollen and inflamed joints, especially in some joint-related concerns like osteoarthritis and rheumatoid arthritis.
You can experience its benefits by consuming methi paratha as part of your breakfast with curd.
4. Moong Daal Soup
Moong daal soup is a protein-packed food that provides support in knee pain relief by reducing the effect of aggravated vata dosha. Its fibre content also helps reduce knee pain and improves its mobility. It also supports overall well-being through its natural detoxifying effect.
5. Turmeric Rice
Turmeric is one of the widely used spices in the Indian kitchen. Are you aware of its healing benefits? The curcumin in Turmeric makes it one of the beneficial foods for joint pain. It helps heal swelling from the inside and makes knee mobility easier. You can consume it in the form of rice with some cumin and ghee added to it.
6. Rasam
Rasam is one of the popular South Indian dishes. It’s like a soup made of tomatoes, tamarind, and spices like turmeric and black pepper. But how does it help with knee pain relief? Its anti-inflammatory and anti-oxidant properties promote natural recovery and tissue repair.
7. Besan Chilla
Besan chilla is made of Chickpeas, considered to be vata-pacifying in Ayurveda, meaning they can help balance the dosha responsible for dryness and joint issues like stiffness and cracking.
For better results, consider cooking with anti-inflammatory spices like turmeric, ginger, and ajwain.
Foods to Avoid for Knee Pain
Just adding these foods won’t be enough if you want fast relief from your knee pain. You also have to be cautious about foods to avoid that can aggravate your condition.
- Avoid high-sodium foods such as canned soups, processed meats, and fast food
- High-sugar foods like candy, soda, and chocolates
- Fried foods with high trans fat intake
- Dairy products such as milk, cheese, ice cream, sour cream, yoghurt
- Limit your intake of alcohol
Conclusion
Knee pain can be a distressing experience, creating difficulty in easy movement. It can be the result of various factors such as poor diet, bad lifestyle and conditions like osteoarthritis. However, you can fix it naturally by making positive changes in your diet. Add some anti-inflammatory foods and foods rich in fibre and other nutrients that can support your joint health in the long term. For other such natural solutions to your joint pain issues, consider reading our blog.
Reference
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2. Hauser R, Lackner J, Steilen-Matias D, Woldin B. The Mediterranean diet for osteoarthritis: a natural treatment for inflammation and pain. Caring Medical [Internet]. [cited 2025 Jul 3]. Available from: https://caringmedical.com/prolotherapy-news/mediterranean-diet-osteoarthritis/
3. Veronese N, Stubbs B, Noale M, Solmi M, Luchini C, Maggi S. Adherence to the Mediterranean diet is associated with better quality of life: data from the Osteoarthritis Initiative. Am J Clin Nutr [Internet]. 2016 Jun;103(5):1383–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5447491/
