What foods get rid of tendonitis? A nutrition guide

October 11, 2025 •

2 min read

According to a study published in the British Medical Bulletin, diets rich in processed foods and unhealthy fats are linked to impaired tendon recovery due to increased inflammatory markers. A balanced, nutrient-dense diet is a critical, yet often overlooked, component of managing and recovering from tendonitis. Understanding what foods get rid of tendonitis by fighting inflammation and supporting tissue repair can significantly improve your healing process.

Quick Summary

This guide explains the dietary strategies for tendonitis, focusing on anti-inflammatory foods, key nutrients for collagen synthesis, and hydration. It details which foods promote healing and which to limit, providing a comparison table and practical examples to create a supportive nutrition plan.

Key Points

Embrace anti-inflammatory foods: Prioritize foods like fatty fish, berries, and leafy greens to reduce inflammation and pain.
Boost collagen synthesis: Increase intake of Vitamin C (citrus, bell peppers) and protein (bone broth, lean meats) to help rebuild tendon tissue.
Add omega-3s: Incorporate walnuts, flaxseeds, and fatty fish to help counteract inflammatory processes in the body.
Avoid inflammatory triggers: Limit processed foods, sugary items, and unhealthy fats that can hinder healing.
Stay hydrated: Good hydration is crucial for transporting nutrients to the injured tendons and supporting recovery.
Consider collagen sources: Bone broth and gelatin provide amino acids critical for tendon structure.
Integrate zinc-rich foods: Incorporate nuts and seeds for the mineral zinc, which is vital for tissue repair.

The Role of an Anti-Inflammatory Diet in Tendonitis

While no single food can instantly "get rid of" tendonitis, a targeted nutrition diet can significantly aid in reducing inflammation and promoting the healing of damaged tendons. Tendons, composed primarily of collagen, can become inflamed, causing pain and swelling. An anti-inflammatory diet, emphasizing whole, nutrient-dense foods and limiting processed options, can help combat the oxidative stress contributing to tendon issues.

Key Nutrients and Food Groups for Tendon Healing

Incorporating specific nutrients is vital for supporting tendon repair:

Omega-3 Fatty Acids: Known for their anti-inflammatory properties, omega-3s can reduce pain and swelling.
- Sources: Fatty fish like salmon, walnuts, flaxseeds.
Vitamin C: Crucial for collagen synthesis, which is essential for new tendon tissue.
- Sources: Citrus fruits, bell peppers, strawberries.
Collagen and Protein: Provide amino acids (like glycine and proline) needed for tendon repair.
- Sources: Bone broth, lean meats, eggs.
Zinc: Essential for tissue repair and collagen synthesis.
- Sources: Lean meats, nuts, seeds.
Antioxidants: Help combat oxidative stress in tendons.
- Sources: Berries, green tea, leafy greens.
Hydration: Supports nutrient transport to damaged tissues.
- Sources: Water, herbal teas.

The Importance of Avoiding Pro-Inflammatory Foods

Avoiding certain foods is equally important for recovery. These include:

Processed Foods and Refined Grains: Can increase inflammation.
Excessive Sugar: Negatively affects tendon healing and triggers inflammation.
Unhealthy Fats: High intake, especially of trans fats and excessive omega-6s, can increase inflammation.
Alcohol: Can hinder healing and promote inflammation.

A Comparison of Dietary Strategies for Tendonitis


Feature	Anti-Inflammatory Diet Approach	Standard Western Diet Approach
Focus	Reducing inflammation and supporting repair.	Often high in processed foods and unhealthy fats.
Omega-3s	Emphasizes fatty fish and nuts.	Intake often low.
Nutrients	Rich in Vitamin C, Zinc, antioxidants.	Often deficient in healing nutrients.
Sugar	Limits added sugars.	High consumption.
Healing Impact	Supports repair, reduces pain.	Can worsen inflammation and slow recovery.

Practical Dietary Examples for Tendonitis

To incorporate these principles, consider meals like:

Breakfast: Greek yogurt with berries and flaxseeds.
Lunch: Grilled salmon with quinoa and broccoli.
Snack: Almonds and green tea.
Dinner: Roasted chicken with sweet potatoes and spinach.

Hydration with water or herbal teas is also key. Research, such as studies on omega-3 supplementation and exercise for Achilles tendon healing in rats, suggests potential synergistic benefits, although more human studies are needed.

Exercise and Hydration

Physical therapy and gentle exercise can improve blood flow to tendons, helping deliver essential nutrients. Proper hydration supports circulation and nutrient delivery. Maintaining a healthy weight also reduces stress on tendons.

Conclusion

A healthy diet, while not a quick fix, is a crucial part of managing tendonitis. By focusing on anti-inflammatory foods rich in omega-3s, Vitamin C, and protein, and by avoiding pro-inflammatory items, you can create an optimal environment for tendon repair. Combining this with rest, physical therapy, and hydration can significantly improve recovery.

Frequently Asked Questions

Fatty fish, such as salmon, mackerel, and sardines, are among the best choices. They are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties that can help reduce tendonitis pain and swelling.

Yes, Vitamin C is essential for tendon repair. It plays a critical role in synthesizing collagen, the main structural protein of tendons. Without enough Vitamin C, collagen production is impaired, weakening the tendon.

Yes, excessive sugar intake is a pro-inflammatory agent that can negatively impact tendon healing and trigger the release of inflammatory cytokines. It's best to limit or avoid sugary foods and drinks during recovery.

Bone broth is beneficial for tendonitis because it contains collagen, which provides the amino acids needed to rebuild and strengthen tendons and other connective tissues.

Hydration is crucial for transporting essential nutrients and oxygen to damaged tendon tissues. Tendons have poor blood supply, so good circulation and hydration are vital for effective nutrient delivery and healing.

Foods that can increase inflammation include processed meats, fried foods, refined grains, excessive sugar, and some dairy products. A high intake of unhealthy fats and excessive omega-6s can also promote inflammation.

Adequate protein intake is essential for tendon repair, as protein provides the amino acid building blocks, including glycine and proline, needed to produce collagen and other components of tendon tissue.