Adults only (18+)

What Foods Are Good for Arthritis?

The Role of Diet in Managing Arthritis

Nutrition plays an important role in managing arthritis by helping to reduce inflammation, maintain a healthy weight and support overall joint health. While no single food can cure arthritis, certain dietary choices can ease symptoms and potentially slow disease progression. Incorporating anti-inflammatory foods rich in nutrients supports the body’s ability to combat joint inflammation and maintain tissue repair.

Anti-Inflammatory Foods

Many foods contain natural compounds that help reduce inflammation, a key driver of arthritis symptoms. Fatty fish such as salmon, mackerel and sardines are excellent sources of omega-3 fatty acids, which have been shown to lower levels of inflammatory chemicals in the body. Including these fish in your diet at least twice a week can provide beneficial effects for joint health.

Colourful fruits and vegetables are rich in antioxidants like vitamin C, beta-carotene and flavonoids, which protect joint tissues from oxidative stress. Berries, oranges, spinach, kale and broccoli are particularly good choices. These foods also supply essential vitamins and minerals that support the immune system and repair processes.

Whole Grains and Fibre

Whole grains such as oats, brown rice and whole wheat contain fibre and nutrients that help reduce inflammation. Fibre also supports gut health, which emerging research suggests may influence immune responses linked to arthritis. Choosing whole grains over refined carbohydrates contributes to balanced blood sugar and weight management, both important for arthritis control.

Nuts and Seeds

Nuts like walnuts, almonds and seeds such as flaxseeds and chia seeds provide healthy fats, protein and antioxidants. These foods contain alpha-linolenic acid (ALA), a type of omega-3 fat that can help lower inflammation. Adding a small handful of nuts or a sprinkle of seeds to meals or snacks can enhance the anti-inflammatory quality of the diet.

Healthy Oils

Using olive oil as your main cooking oil adds monounsaturated fats that have anti-inflammatory properties. Extra virgin olive oil contains compounds called polyphenols that may help reduce joint inflammation and pain. Replacing butter or margarine with olive oil is a simple and effective dietary change.

Foods to Limit

Conversely, certain foods can increase inflammation and worsen arthritis symptoms. Processed foods high in sugar, refined carbohydrates, trans fats and saturated fats can contribute to inflammation. Reducing intake of sugary drinks, fried foods, processed meats and excessive alcohol supports better joint health.

Maintaining a Healthy Weight Through Diet

Achieving and maintaining a healthy weight is crucial for reducing stress on weight-bearing joints like hips and knees. A balanced diet rich in whole foods and low in processed items helps control weight and improve arthritis symptoms. Even modest weight loss can significantly decrease joint pain and improve mobility.

Summary

Good foods for arthritis include fatty fish, colourful fruits and vegetables, whole grains, nuts, seeds and healthy oils like olive oil. These foods contain anti-inflammatory nutrients that support joint health and reduce pain. Limiting processed and sugary foods and maintaining a healthy weight further benefit arthritis management.