10 Foods You Should Try if You Have Arthritis

By Mary Anne Dunkin | Updated Nov. 17, 2023

For many years, people have claimed that certain foods reduced pain and joint inflammation from arthritis. Researchers continue to investigate whether foods and spices actually may play a role in relieving joint pain and, if so, how they work.

“Mostly it’s just healthy eating, with a lot of fruits and vegetables, whole grains, nuts and seeds,” says registered dietitian Ruth Frechman, spokesperson for the Academy of Nutrition and Dietetics.

Fresh produce and whole grains are natural inflammation fighters that can also help control your weight. “It’s important to stay at a healthy weight to ease some of the stress on the joints,” Frechman adds. For every 1 pound of weight you lose, you reduce the load on your knee joint by 4 pounds.

Remember, there’s no magic food,” she stresses. But growing evidence suggests that following a healthy diet and adding in specific foods and spices could help fight inflammation and joint pain and reduce your risk of problems that can come with arthritis.

 

• Broccoli, Brussels sprouts and cabbage. These cruciferous vegetables are rich in a compound called sulforaphane, which has been shown to slow cartilage damage in animals with osteoarthritis (OA). Other research has shown that consuming cruciferous vegetables is associated with lower levels of inflammatory cytokines in young, healthy people. Although the research does not prove that eating these vegetables will slow arthritis, veggies are always a healthy choice. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry, or roast or saute them in a little olive oil.

 

• Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet two to three times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement.

 

• Garlic. Garlic is a member of the allium family, which also includes onions and leeks. These contain a compound called diallyl disulfide that may help with a number of diseases, including arthritis. “This compound may have some effect in limiting cartilage-damaging enzymes,” says rheumatologist Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical School in Dallas.

 

• Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same that gives this fruit its red color — anthocyanin. The findings of a 2019 study in Current Developments in Nutrition suggested that daily consumption of tart cherry juice results in improvement in “mobility, relief of pain-related symptoms and quality of life, and selective markers of cartilage health” in people with self-reported OA.

 

• Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Turmeric contains a compound called curcumin. A 2021 review published in BMJ Open Sport & Exercise Medicine said that “compared with placebo, there appears to be a benefit of turmeric on knee OA pain and function.” It further stated that “based on a small number of studies the effects are similar to that of NSAIDs.” The authors note that variables such as optimal dosing, frequency and formulation remain unclear. The compound has, however, been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in dishes such as curries.

 

• Vitamin C. Several studies in both animals and people have shown the antioxidants in vitamin C may slow the progression and reduce symptoms of OA. Research has also suggested vitamin C may prevent or lessen the severity of gout. You can get vitamin C from strawberries, kiwi, pineapple or cantaloupe. However, Frechman warns against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones.

 

• Green tea. All forms of tea are rich in polyphenols — compounds in plants that have strong anti-inflammatory effects. Green tea is generally considered the most beneficial because it contains epigallocatechin 3-gallate (EGCG), a polyphenol shown to have 100 times the antioxidant activity of vitamins C and E. Studies have suggested that EGCG may help prevent joint cartilage from breaking down, thereby slowing the progression of arthritis. In one randomized controlled trial, people with OA who took green tea extract along with the nonsteroidal anti-inflammatory drug (NSAID) diclofenac experienced greater improvement in pain and function scores after four weeks compared to those who took diclofenac alone. Further studies are needed to better evaluate green tea’s effects.

 

• Olive oil. Human, animal and lab studies have shown that the polyphenols in extra-virgin olive oil — which is made by a single cold pressing of the olives, without heat or chemicals — effectively combat inflammation and improve arthritis symptoms in joints and throughout the body. Some experts think extra virgin olive oil — which is consumed in high quantities in Mediterranean countries — is one key reason the Mediterranean diet helps prevent a host of chronic diseases. However, no one has yet determined how much someone must consume to be effective.

 

• Ginger. Widely recognized as a remedy for nausea and vomiting, ginger could potentially have a role in treating arthritis. Studies have suggested that ginger relieves the pain of osteoarthritis better than placebo does and reduces markers of inflammation in rheumatoid arthritis. In addition to cooking with the fresh root, you can also supplement ginger with capsules, tinctures, teas or oils.

 

• Berries. Strawberries, blueberries, raspberries and other berries are rich in antioxidant compounds, which may help reduce arthritis inflammation. To get the most benefit, try eating two to three types of fresh or frozen berries a day, alone, in a salad, or as a topping for cereal or yogurt. 

 

• Nuts. Although their specifics differ, many tree nuts — including almonds, pecans, walnuts, pistachios and cashews — are rich in nutrients such as magnesium, zinc, calcium, vitamin E, and omega-3, which may help control inflammation. A 2023 review published in Nutrients also concluded that “nuts are a beneficial food for [cardiovascular disease] risk reduction.” This can make a diet containing nuts particularly beneficial for people with inflammatory forms of arthritis, which put them at higher risk of heart disease.