Arthritis Diet Superfoods: What You Should and Shouldn’t Eat for Joint Relief

How your diet impacts arthritis and inflammation

While osteoarthritis is primarily caused by overstressing one or more joints, “there’s also a component that has to do with the body’s response to injury, which is inflammation,” says Melissa Ann Prest, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Chronic stress and genetics can be linked to inflammation and arthritis. Some foods can aggravate arthritis, too, including:

• Added sugars
• Red and processed meats
• Refined carbs
• Trans fats Prest says the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diet, which limit added sugar, refined carbohydrates and saturated fat, are anti-inflammatory standouts. 

Good foods for joint health

Whether you follow a specific diet plan or not, regularly adding the following foods to your plate (while cutting back on fried food and sweets) might help soothe your achy joints and perhaps even slow down the progression of arthritis.

1. Salmon

Oily fish like salmon are rich in inflammation-fighting omega-3 fatty acids, which may help reduce osteoarthritis symptoms, says Toby Amidor, a registered dietitian and author of 11 cookbooks, including The Family Immunity Cookbook. Salmon contains both EPA and DHA, two types of omega-3s that are found in all the cells of the body, she says.

Bonus: Eating fatty fish might help people with autoimmune forms of arthritis, including rheumatoid arthritis, better manage their condition.

Not a fish fan? Consider taking a fish oil or algae-based supplement that contains omega-3 fatty acids EPA and DHA.

2. Extra-virgin olive oil

Extra-virgin olive oil doesn’t have many omega-3s, but it does contain other unsaturated fats that similarly help quiet inflammation in the body, Prest says. This flavorful oil is a staple of the Mediterranean diet and may slow the deterioration of cartilage in people with osteoarthritis, according to a research review published in the journal Nutrients. 

Perhaps most exciting for people with arthritis, however, is that olive oil contains a compound called oleocanthal, which scientists have determined has similar anti-inflammatory qualities as NSAIDs like ibuprofen.

While no one is suggesting that you toss your pills and indulge in more EVOO, replacing saturated fats like butter with olive oil may help reduce inflammation throughout your body and might make your osteoarthritis more tolerable.

3. Cherries

The ruby-red hue is a hint that sweet cherries are packed with anthocyanins, potent antioxidants that are also found in blueberries and raspberries. Anthocyanins “may help minimize oxidation and oxidative stress that contribute to inflammation,” including in your joints, Amidor says.

Some research also suggests that eating cherries might decrease levels of C-reactive protein (CRP), an inflammatory marker protein associated with autoimmune forms of arthritis (like rheumatoid arthritis), as well as osteoarthritis. Eating other fruits, especially citrus high in vitamin C, is also important for an arthritis diet.

4. Garlic

This pungent vegetable in the allium family is often touted for its ability to help ward off cancer, heart disease and the common cold. There’s also reason to believe that it might reduce the risk of osteoarthritis. 

Research suggests that garlic might ease pain from osteoarthritis of the hip or knee, according to a 2022 research review published in the European Journal of Pain. Scientists think anti-inflammatory compounds in garlic interfere with prostaglandins, which are hormones produced at the site of damage or infection. Components in garlic may also combat inflammatory cytokines (proteins) that might otherwise damage cartilage.

5. Spinach and kale

These leafy greens are loaded with vitamin K, which research suggests is important for cartilage health, Prest says. That might explain why observational studies have found that older adults who get enough K have a lower risk of developing osteoarthritis. Some scientists suggest that vitamin K helps with arthritis by preventing the cartilage from calcifying (hardening).

While adding more spinach and kale to your diet will also give you a boost of folate, vitamin C, vitamin A and calcium, the vitamin K in these greens can counteract with blood thinners like warfarin. Talk to your doctor if you take a blood thinner before making any major dietary changes.

Other vitamin K-rich veggies include:

• Collards
• Turnip greens
• Broccoli
• Cabbage
• Edamame

6. Honey 

​There’s been buzz around honey’s purported health benefits since ancient times, and while more research is needed to see whether they truly hold up, this sweet substance contains numerous natural compounds that explain how it might help people with osteoarthritis. 

According to a 2021 report published in the journal Frontiers in Pharmacology, these include flavonoids (plant-based antioxidants) such as quercetin and apigenin, which counter inflammation. What’s more, some honey-derived flavonoids, including luteolin, may play a role in degrading joint cartilage.

7. Nuts and seeds

Nuts like walnuts, pine nuts, pistachios and almonds are full of healthy fats and antioxidants, which help fight inflammation.

Walnuts are full of omega-3 fat alpha-linolenic acid (ALA), which researchers believe helps reduce inflammation. A narrative review published in the journal Nutrients also found that tree nuts and peanuts are full of antioxidants that may reduce inflammation and oxidative stress. But the authors note that more research needs to be done to understand how — and which nuts — play the biggest role lowering inflammation. 

8. Legumes

A study published in the journal Antioxidants looked at the nutrients of 10 common beans, including red kidney, navy, pinto and black beans, and found they’re full of antioxidants that may help protect and treat diet-dependent diseases.

Eating legumes like beans, lentils, peas and chickpeas could also help lower CRP.

Editor’s note: This story, originally published July 2021, has been updated to reflect new information.