- An arthritis diet focuses on anti-inflammatory foods to help reduce joint pain and stiffness.
- Limiting ultra-processed foods, fried foods, processed meats, sweets, and alcohol can help reduce inflammation and support joint health.
- Diet may vary by arthritis type, such as limiting high-purine foods for gout.
An arthritis diet focuses on anti-inflammatory, high-fiber foods that can help reduce joint pain and stiffness over time. It also limits ultra-processed foods high in added sugars and unhealthy fats, which are known to worsen inflammation in the body.
This type of diet emphasizes fatty fish, fruits, vegetables, whole grains, nuts, and seeds, while cutting back on sweets, fried foods, and processed meats. Keeping a healthy body weight also matters, because extra weight puts more pressure on joints like the knees and hips and can worsen pain and make daily activities harder.
An arthritis diet can be tailored to different types of arthritis, including osteoarthritis, rheumatoid arthritis, and gouty arthritis. It often combines anti-inflammatory foods with tailored food choices and guidance on limiting high-purine foods and alcohol to help manage symptoms and support long-term joint health.
Foods to include
Foods that help improve symptoms of arthritis and osteoarthritis are those with anti-inflammatory properties, including:
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Foods rich in omega-3, such as tuna, sardines, trout, tilapia, herring, anchovies, cod, chia seeds, flaxseeds, cashews, Brazil nuts, almonds, and walnuts, because they have anti-inflammatory effects
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Crushed garlic and onions, which contain a sulfur compound called allicin and provide anti-inflammatory, antioxidant, and antimicrobial properties
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Citrus fruits, such as oranges, pineapple, and kiwi, which are high in vitamin C and support collagen production, helping keep joints healthy
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High-fiber foods, such as vegetables, fruits with skin, and whole grains, which help reduce inflammation and support a healthy gut microbiota
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Red and purple fruits, such as pomegranate, watermelon, cherries, raspberries, strawberries, and guava, which contain anthocyanins with antioxidant and anti-inflammatory properties
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Foods high in selenium, such as eggs, bread rolls, and Brazil nuts, since selenium has antioxidant and immunomodulating effects that help support the immune system
Studies suggest that arthritis tends to be more severe in people with low vitamin D levels, so regular sunlight exposure and vitamin D-rich foods, such as fortified milk, eggs, and fatty fish, are important.
In some cases, a doctor or registered dietitian may recommend supplements such as omega-3, zinc, selenium, vitamin D, and calcium, if needed. Glucosamine and chondroitin, which are components of cartilage, may also be suggested to help with arthritis-related joint damage, although the evidence for their benefit is mixed.
Foods to avoid
As part of an arthritis diet, it is important to avoid or limit pro-inflammatory foods that promote inflammation in the body, such as:
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Highly processed foods high in sugar and fat, including cakes, cookies, packaged sauces, ice cream, and candy
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Fried foods and salty snack foods, such as chips and similar items
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Alcoholic beverages, which can worsen inflammation and, in some types of arthritis like gout, can raise uric acid levels
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Cured and processed meats, such as hot dogs, sausages, chorizo-type sausages, ham, and similar products
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Fast food, which is typically high in saturated fat, refined carbohydrates, and sodium
Pre-cooked frozen foods such as chicken nuggets, pizzas, breaded chicken, and frozen lasagna should also be limited or avoided because they are usually high in sodium, saturated fat, and additives.
Meal plan
The following table shows a three-day meal plan with anti-inflammatory foods to help manage arthritis.
Portion sizes in this meal plan should be adjusted based on age, sex, physical activity level, and any other health conditions, so a registered dietitian should be consulted for a full assessment and individualized plan.
The Mediterranean diet is a strong example of an anti-inflammatory diet because it emphasizes seasonal fresh foods, olive oil, seeds, nuts, beans, fruits, and vegetables.
Rheumatoid arthritis
For rheumatoid arthritis, it is important to eat foods rich in omega-3s, antioxidants, and nutrients that support the immune system, such as vitamins A, C, and E, and selenium, including:
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Fruits, especially oranges, acerola cherries, lemons, guava, papaya, and pineapple
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Vegetables, particularly cauliflower, tomatoes, broccoli, spinach, cabbage, and carrots
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Low-fat milk and dairy products, such as low-fat yogurt, skim milk, and white cheeses like ricotta and cottage cheese
People with rheumatoid arthritis should also maintain a healthy body weight because excess weight overloads the joints and can worsen pain. In addition, a higher amount of body fat is linked to greater systemic inflammation, which can further aggravate the disease.
Gouty arthritis
In gouty arthritis, joint inflammation happens when uric acid crystals build up in the joints. The diet should include anti-inflammatory foods, but it is also important to limit foods that can increase uric acid, such as red meat, organ meats like liver and heart, and alcohol, according to the American College of Rheumatology gout management guidelines.