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

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:

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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