top of page
  • Writer's pictureShruti GOCHHWAL

The 10 Best Foods to Eat If You Have Arthritis

There are more than 100 types of arthritis. Best foods for arthritis is a group of diseases that cause joint pain, swelling, and stiffness. Arthritis can affect any joint and it severely affects the day-to-day activities of people. This is found in individuals of all ages and ethnicities.

The most frequent kind of arthritis, most often observed in women, is osteoarthritis. Rheumatoid arthritis is auto-immune illness which, if left untreated, causes cartilage and bone loss.

As people with arthritis report that certain foods increase their symptoms, it is believed that certain foods can help fight against inflammation. Here is a list of 10 best foods to eat if you have arthritis.

The 10 Best Foods to Eat If You Have Arthritis

Here is a list of 10 foods if you have arthritis.

  1. Fatty Fish

  2. Broccoli

  3. Olive Oil

  4. Cherries

  5. Green tea

  6. Citrus Fruits

  7. Grain

  8. Beans

  9. Garlic

  10. Nuts

Fatty Fish

Anti-inflammatory food

Salmon, Credits: pixabay

Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids and vitamin D. They have potent anti-inflammatory effects.

Small scale research studies identified that people who consumed fatty fish had a decrease in their symptoms like reduced morning stiffness and a decrease in joint pain and swelling. Also, omega-3 fatty acids have been shown to reduce the levels of inflammatory markers.

To avail the benefits of fatty fish, American Heart Association recommends including at least two servings of fatty fish in your diet each week.

If you are a vegetarian, try including soybeans and tofu which are rich in omega-3 fatty acids.



Broccoli, Credits: pixabay

Broccoli contains vitamin K and C, and sulforaphane found in broccoli has been shown to block the cells that are crucial for the development of rheumatoid arthritis and also reduced the levels of inflammatory markers. Broccoli is also rich in calcium which has bone-building properties.

A study involving 1005 women identified that intake of cruciferous vegetables like broccoli has been shown to reduce the levels of inflammatory markers.

Olive Oil

Anti-inflammatory food

Olive oil, Credits: pixabay

Studies from animal models showed that mice fed with extra virgin olive oil for six weeks exhibited a decrease in joint swelling and inflammation, and showed reduced cartilage destruction.

Studies involving 333 participants also identified that the consumption of olive oil could lower the risk of arthritis.

Extra virgin olive oil contains oleocanthal that contains properties similar to non-steroidal anti-inflammatory drugs. Avocado, safflower oils, and walnut oils also have cholesterol-lowering properties and effective against arthritis.


Anti-inflammatory food

Raspberries, Credits: pixabay

Berries are packed with antioxidants, vitamins, and minerals that provide anti-inflammatory effects. Berries are rich in quercetin and rutin, and quercetin was found to block some of the inflammatory processes associated with arthritis. You can opt for any type of berries like strawberries, blueberries, and blackberries. Pomegranates are also classified as berries and contain tannins that can fight the inflammation of arthritis.

Green Tea

Anti-inflammatory food

Green tea, Credits: pixabay

Green tea contains polyphenols and antioxidants and is shown to reduce inflammation and slow cartilage destruction. Epigallocatechin-3-gallate (EGCG), an antioxidant found in green tea blocks the molecules that are responsible for joint damage in rheumatoid arthritis. Green tea has been shown to reduce the incidence and severity of rheumatoid arthritis. Green tea bags are the ideal choices compared to powdered tea mixes.

Citrus Fruits

Anti-inflammatory food

Grapes, Credits: pixabay

Citrus fruits like oranges, grapefruits, and limes are rich in vitamin C. Resveratrol present in grapes helps prevent the joint thickening associated with arthritis. Vitamins present in citrus fruits helps prevent inflammatory arthritis and maintain healthy joints with osteoarthritis (OA).


Anti-inflammatory food

Brown rice, Credits: pixabay

Whole grains have been shown to lower the levels of C – reactive protein in the blood. CRP is an inflammatory marker associated with heart disease, diabetes, and rheumatoid arthritis. Oatmeal, brown rice, and whole-grain cereals are good sources of whole grains.


Anti-inflammatory food

Kidney beans, Credits: pixabay

Beans contain protein and fibers that lower the CRP levels. Beans contain folic acid, magnesium, iron, zinc, and potassium which are important for a healthy immune system. Beans help maintain bone and muscle strength. You can opt for red beans, kidney beans, and pinto beans.



Garlic, Credits: pixabay

Garlic is known to have cancer-fighting properties and can lower the risk of heart disease and dementia. Garlic also holds anti-inflammatory benefits and it is believed that garlic can enhance the function of certain cells that strengthen the immune system and could lower the levels of inflammatory markers. Diallyldisulphine found in garlic can limit cartilage-damaging enzymes in human cells.


Anti-inflammatory food

Pistachios, Credits: pixabay

Nuts are rich in protein, calcium, magnesium, zinc, vitamin E, and immune-boosting alpha-linolenic acid (ALA), protein, and fiber. Opt for walnuts, pine nuts, pistachios, and almonds. Walnuts have been shown to reduce the levels of inflammatory markers.

Foods to Avoid If You Have Arthritis

The following foods should be avoided if you have arthritis.

  1. Processed foods

  2. Certain vegetable oils

  3. Alcohol

  4. Gluten-containing foods

  5. Added sugars

  6. Processed and red meats

Take-Home Message

Try incorporating these foods to combat inflammation and joint pain, and to improve your overall health.

2 views0 comments

Related Posts

See All


bottom of page