The Best Arthritis Diet to Ease Joint Pain Naturally—Doctors Say It Works in Just Days
Plus, find out which common foods could be secretly making your arthritis worse
Arthritis is a tricky disease. One day, it feels like you’ve cracked the code on what triggers a flare-up, then the very next day, you’re back to being in the dark. One thing is certain, though: The foods you eat and the diet you follow can play a huge role in managing arthritis symptoms. So we reached out to the experts to get a list of foods that help arthritis and find the best arthritis diet for minimizing joint pain so you feel your absolute best.
The arthritis-diet connection
We typically think of arthritis as a specific condition, but it’s more like an umbrella encompassing a handful of different types of arthritis, explains Pamela Tambini, MD, medical director at Engage Wellness.
“Arthritis is a broad term for conditions involving inflammation and stiffness in the joints,” says Dr. Tambini. “The two most common types of arthritis are osteoarthritis, which is more wear-and-tear related, and rheumatoid arthritis, which is an autoimmune disease in which the immune system attacks the joints.”
Woman's World Answers
Diet always plays a role in your health, but its importance is especially pronounced when it comes to inflammation-related diseases such as arthritis.
“Inflammation is at the heart of most forms of arthritis, and the foods we eat can either help fight that inflammation or fuel it,” explains Dr. Tambini. “A poor diet full of processed foods and sugars can worsen joint pain and stiffness, while an anti-inflammatory diet may help calm the body and ease symptoms.”
The best foods that help arthritis, backed by experts
Diets are not a one-size-fits-all—what works best for you may not work well for someone else. However, there is one diet that experts praise above all others when it comes to managing arthritis.
“A Mediterranean-style diet tends to help the most,” says Raj Dasgupta, MD, chief medical advisor for Garage Gym Reviews. “That means lots of vegetables, fruits, olive oil, fish and whole grains. The Mediterranean diet focuses on anti-inflammatory ingredients, keeps processed food low and supports overall metabolic health, which is important when managing joint pain and stiffness.”
The secret ingredient that makes the Mediterranean diet so effective? Well, actually, there are two of them: omega-3 fatty acids and antioxidants.
“Fatty fish like salmon, mackerel and sardines are particularly helpful because they’re packed with omega-3 fatty acids, which have been shown to reduce joint pain and stiffness, especially in people with rheumatoid arthritis,” says Dr. Tambini. “Leafy greens, berries and olive oil are also great staples because they’re loaded with antioxidants that help protect joints from inflammation-related damage.”
Research shows certain types of herbs and plenty of fiber can also have an anti-inflammatory effect, Dr. Tambini adds.
“Whole grains and legumes are high in fiber, which supports a healthy gut microbiome—something we now know plays a surprising role in regulating immune responses and reducing inflammation,” says Dr. Tambini. “Even herbs like turmeric and ginger contain natural compounds that can ease joint pain and reduce stiffness when incorporated regularly into meals.”
Easy ways to add arthritis-friendly foods to your meals
It can be intimidating to completely overhaul your weekly grocery list to enjoy the health benefits of a new diet. If you’re new to the Mediterranean way of eating, start by focusing on adjusting a few meals a week rather than changing everything at once. Here, how to get started following an anti-inflammatory arthritis diet:
Enjoy fatty fish
The American Heart Association recommends two servings of fatty fish per week, with one serving size being approximately 3 oz. of cooked fish. Try cooking a salmon fillet and pairing it with quinoa and roasted veggies for an arthritis-friendly (and delicious!) dinner.
Cook with olive oil
Rather than using butter, Pam or another type of cooking spray, try cooking with extra virgin olive oil. You can substitute olive oil for butter using a conversion chart, or drizzle a tablespoon over the pan when sauteing or frying. Why? “Olive oil has compounds that act like mild anti-inflammatory drugs,” Dr. Dasgupta says. Sounds like an easy arthritis-friendly swap to us.
Snack on nuts and seeds
Feeling peckish? Grab a handful of nuts or some fresh roasted pumpkin seeds for an anti-inflammatory snack. An ounce of unsalted pistachios, cashews or almonds isn’t just good at cutting arthritis pain, it can also reduce your risk of heart disease by up to 50%.
Foods to avoid when you have arthritis
Managing arthritis isn’t just about getting enough of the good stuff like fish oil, fruits and vegetables. It’s equally important to cut down on inflammatory foods that may be making your arthritis worse, such as processed foods and red meats, says Dr. Dasgupta.
“Foods that are highly processed, sugary drinks and foods high in saturated fat can make arthritis worse. These trigger inflammation, which can aggravate joint pain,” explains Dr. Dasgupta. “Excess alcohol and too many red meats can also be a problem, especially in people with gout or other inflammatory joint diseases. Reducing those foods can help people manage their arthritis with less reliance on medication.”
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