What Should I Eat If I Have Arthritis?
Quick answer: An anti-inflammatory diet rich in omega-3s, antioxidants, and colourful vegetables can reduce arthritis pain and joint inflammation. Avoid processed foods, added sugar, and alcohol which worsen inflammation.
What to Eat
Fatty fish (salmon, mackerel, sardines, trout)
Omega-3 fatty acids (EPA and DHA) reduce inflammatory cytokines linked to arthritis pain — strongest food-based evidence.
Extra-virgin olive oil
Oleocanthal acts similarly to ibuprofen as an anti-inflammatory; associated with lower arthritis activity.
Colourful vegetables (broccoli, peppers, sweet potato, carrots)
Antioxidants (vitamin C, beta-carotene) reduce oxidative stress that worsens joint inflammation.
Berries (blueberries, strawberries, raspberries)
Anthocyanins and quercetin are potent anti-inflammatory compounds shown to reduce arthritis markers.
Walnuts
Plant-based omega-3 (ALA) and polyphenols — reduce C-reactive protein (CRP), an inflammation marker.
Garlic and onions
Diallyl disulfide in garlic inhibits inflammatory enzymes; quercetin in onions reduces inflammation.
Ginger
Gingerols and shogaols inhibit prostaglandin and leukotriene synthesis — work similarly to NSAIDs.
Turmeric
Curcumin inhibits NF-kB, a key inflammation pathway — most effective with black pepper (piperine increases absorption 2000%).
Green tea
EGCG blocks molecules that cause joint damage in rheumatoid arthritis.
Tart cherry juice
Anthocyanins reduce inflammation markers and have shown effect on osteoarthritis pain in trials.
What to Avoid
Sugar and high-fructose corn syrup
Triggers cytokine release — processed sugar is one of the strongest dietary drivers of systemic inflammation.
Refined carbs (white bread, pastries, white rice)
Quickly metabolised to glucose, driving insulin spikes and inflammatory responses.
Fried foods and trans fats
Promote systemic inflammation and worsen arthritis symptoms.
Alcohol
Worsens inflammation systemically; interacts poorly with common arthritis medications (NSAIDs, methotrexate).
Red meat and processed meat in excess
High in arachidonic acid which converts to inflammatory prostaglandins.
Omega-6-heavy vegetable oils (corn, sunflower, soybean)
Imbalanced omega-6:omega-3 ratio promotes inflammation — substitute with olive oil.
Salt in excess
High sodium increases immune cell activity and may exacerbate autoimmune arthritis (RA).
Hydration
Stay well hydrated — cartilage is 80% water and requires consistent hydration to remain cushioning. Green tea and tart cherry juice both provide hydration with additional anti-inflammatory benefits. Avoid sugary drinks.
Tips
- •The Mediterranean diet as a whole pattern has the strongest evidence for reducing arthritis pain — not individual superfoods.
- •Weight loss of just 5–10% reduces knee arthritis pain significantly — less joint load alongside diet quality matters.
- •Omega-3 supplements (fish oil, 2–3g EPA+DHA daily) have equivalent evidence to food sources for joint inflammation.
- •Vitamin D deficiency is common in arthritis and worsens outcomes — sun exposure or supplementation (1000–2000 IU daily) is warranted.
- •Some people with rheumatoid arthritis benefit from an elimination diet to identify personal triggers — work with a rheumatologist.