What Foods Are Good for Arthritis

By Andrea Cohen
Published 10/2/2024
Dietitian Reviewed: Jane Schwartz, RDN, CLT
In This Article
What Foods Are Good for Arthritis
Photo Credit: Adobe Stock

People with arthritis often live with joint pain and stiffness that can affect their quality of life. The main cause of these symptoms is inflammation and there are a variety of ways to manage the inflammation of arthritis and reduce symptoms. Diet is one of them.

You may be wondering how diet can affect a chronic condition that affects your joints. If what you eat may potentially improve or worsen arthritis symptoms, you likely also have some questions. Two of the most common ones are pretty obvious: “What foods are good for arthritis?” and “What foods are bad for arthritis?” 

Although no diet can cure arthritis, eating or avoiding certain foods can lower the amount of inflammation in the body. Less inflammation means it’s less likely that your joints will swell and be stiff and painful. Additionally, some foods may strengthen bones and help you manage your weight. Strong bones and maintaining a healthy weight are two other ways you may be able to lessen arthritis symptoms.

Foods That Help Arthritis

When it comes to the list of foods that help with joint pain and stiffness, those known for their anti-inflammatory properties top the list. If you have arthritis, be sure to include plenty of these anti-inflammatory foods in your diet – and try out the recipes we’ve included for delicious ways to eat more of them!

Most fruits and vegetables – Fruits, vegetables, and other plant-based foods are loaded with vitamins, minerals, and antioxidants that have been shown to lower inflammation. Plant-based foods that may be especially beneficial include:

  • Green leafy vegetables that contain calcium, such as broccoli, spinach, cabbage, and Swiss chard
  • Fruits high in vitamin C, including oranges, grapefruits, strawberries, and kiwifruit
  • Orange and red vegetables that contain carotenoids, such as sweet potatoes, carrots, red peppers, and squash
  • Vegetables with quercetin and sulfur compounds, including onions, garlic, and leeks

Try these recipes that feature inflammation-reducing fruits and vegetables:

  • Broccoli, Spinach and Sweet Pea Omelette

    Heart Healthy Broccoli Spinach Omelette
    Photo Credit: iStock
    45 mins
    View Recipe

  • Strawberry Orange Smoothie

    Heart Healthy Strawberry Orange Smoothie
    Photo Credit: Adobe Stock
    10 mins
    View Recipe

  • Warm Roasted Sweet Potato, Farro and Greens Salad

    Heart Healthy Warm Roasted Sweet Potato, Farro and Greens Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins
    View Recipe

  • Garlic Brussels Sprouts

    Heart Healthy Garlic Brussels Sprouts
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins
    View Recipe

  • Foods high in healthy fats – Healthy fats include monounsaturated and polyunsaturated fats. Foods that are abundant in healthy fats may help reduce inflammation and lessen joint pain. These include foods like:

    • Olives and olive oil
    • Avocados and avocado oil
    • Nuts and seeds
    • Fatty fish

    One especially beneficial type of healthy fat when it comes to reducing inflammation is omega-3 fatty acids, which is a type of polyunsaturated fat. There are different types of omega 3’s, including:

    • DHA and EPA – found in fish like salmon, tuna, mackerel, herring, and sardines
    • ALA – found in plant-based foods such as walnuts, flaxseed, chia seeds, soybean or canola oils, and some fortified foods

    Try these recipes with inflammation-reducing healthy fats:

  • Seared Salmon over Spinach and Olive Relish

    Heart Healthy Seared Salmon over Spinach and Olive Relish
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins
    View Recipe

  • Garlic Lime Tuna Steaks

    Heart Healthy Garlic Lime Tuna Steaks
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins
    View Recipe

  • Restaurant Style Guacamole

    Heart Healthy Restaurant Style Guacamole
    Photo Credit: Baldwin Publishing Staff Photographer
    10 mins
    View Recipe

  • Blueberry Chia Seed Pudding

    Heart Healthy Blueberry Chia Seed Pudding
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins
    View Recipe

  • The Mediterranean diet – One of the most popular anti-inflammatory diets is the Mediterranean diet. It is promoted as a way to help people with arthritis by the Arthritis Foundation and focuses on eating lots of nutrient-rich, plant-based foods, such as fruits, vegetables, and whole grains. It encourages the consumption of foods with anti-inflammatory fats, such as olive oil, nuts, seeds, and fish. It also includes lean meats, eggs, and moderate amounts of dairy products. This diet also limits some of the foods that are bad for arthritis, such as those with added sugar and refined carbohydrates, red meat, and processed foods.

    Here are some recipes inspired by the Mediterranean diet, with foods that are good for arthritis:

  • Mediterranean Bean Salad

    Heart Healthy Mediterranean Bean Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins
    View Recipe

  • Mediterranean Chicken and Tomatoes

    Heart Healthy Mediterranean Chicken and Tomatoes
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins
    View Recipe

  • Eggplant Chickpea Stew

    Heart Healthy Eggplant Chickpea Stew
    Photo Credit: Baldwin Publishing Staff Photographer
    105 mins
    View Recipe

  • Greek Salad

    Heart Healthy Greek Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins
    View Recipe

The Worst Joint Pain Foods

Some foods and beverages may increase inflammation, which can make joint pain worse. If you have arthritis, it may be best to limit or avoid them. These include:

  • Foods high in added sugars – like cookies, candy, cakes, pastries, ice cream, jams, sauces, soda, and fruit juice
  • Foods high in refined carbohydrates – like white bread, pasta, baked goods, cereals, and desserts
  • Foods high in omega-6 fatty acids – like corn, safflower, sunflower, and vegetable oils
  • Foods high in sodium – like processed foods, restaurant meals, fast food (deli sandwiches, pizza, burgers, and tacos), chips, pickles, and condiments
  • Highly processed foods – like chips, crackers, cereals, processed meats (bacon, salami), and convenience meals 
  • Fried foods – like French fries, onion rings, and chicken wings
  • Nightshades – like tomatoes, peppers, eggplant, and potatoes (in rare cases, some people find that this class of vegetables, which contains the compound solanine, increases inflammation)
  • Alcohol – like wine, beer, and spirits

Although what you eat cannot cure arthritis, including foods for joint pain relief in your diet and avoiding foods that may increase inflammation may help you experience less pain, stiffness, and swelling so you can enjoy the activities you love.

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