Osteoarthritis, rheumatoid arthritis, fibromyalgia, gout, or psoriatic arthritis—these painful inflammatory conditions affect the mobility of many essential bones and joints throughout our bodies. Yet, numbers from the National Arthritis Foundation estimate that over 54 million adults have been formerly diagnosed with some form of arthritis. Arthritis symptoms can range from flare ups of inflammation, joint or bone pain, radiating warmth, and chronic pain that causes severe mobility issues.

Aside from taking doctor-prescribed arthritis medications, many patients find relief in the following natural antioxidant, anti-inflammatory, and pain-relieving snacks:

1. Berry bowl
Dark berries of all types (i.e., blackberries, raspberries, cherries, blueberries, cranberries, and strawberries) make a ripe addition to a yogurt parfait or smoothie, yet they also serve up plenty of anti-inflammatory benefits as well. All dark hued berries mentioned contain rutin, beta-cryptoxanthin, and quercetin, which are plant-based compounds that work as natural anti-inflammatories to soothe painful joint swelling associated with all types of arthritis.

2. Grapes
I love grapes as a snack because they’re super easy and not-messy to eat standing up when I’m strapped for time between errands. However, grapes (particularly red grapes) are rich in antioxidants in their skin, known as resveratrol (yes, it’s also found in red wine), which means they work to naturally reduce inflammatory markers within the blood, and impede the formation of rheumatoid arthritis cells that cause painful joint thickening and inflammation.

3. Sweet potato wedges
Why opt for trans fatty French fries when you can make the more nutritious and tasty choice for baked sweet potato wedges? Sweet potatoes not only contain a ton more flavor and nutrients (i.e., vitamins A and C), these s-w-e-e-t tadders also act as natural anti-inflammatories powers due to the many antioxidants and phytochemicals under the skin.

4. Medication and diet

Individuals with moderate to severe rheumatoid arthritis will often be prescribed medications to soothe symptoms of pain and inflammation while slowing arthritis progression and damage to bones and joints. Prescribed drug therapy may include traditional first line treatment with drugs like Humira, Remicade, or Enberl. However, in cases where these fail, doctors may turn to drugs like Olumiant, Xeljanz, or Kevzara, along with arthritis-friendly foods.

5. Mixed nuts
Is there anything quite as satiating as a handful of nuts as a snack? Plus you can get creative with your snack mixings by creating trail mixes of raw almonds, walnuts, pistachios, brazil nuts, and unsweetened cranberries, raisins, and coconut flakes. Not only are most nuts chock full of omega-3 fatty goodness (those are heart-healthy fats)—the high stores of vitamin E and essential fatty acids support joint health and work as natural inflammatories to reduce swelling and joint pain.