6. Whole Grains

Switching from refined grains to whole grains can make a real difference in reducing knee inflammation. Whole grains like oats, brown rice, and quinoa are rich in fiber and nutrients that lower C-reactive protein (CRP) levels, an inflammation marker linked to arthritis. Including whole grains daily helps protect your joints, fuels your body with clean energy, and keeps your knees strong over time. It's a simple swap for better joint health.