10 Amazing Foods To Include In Your Diet If You Have Arthritis

10 Amazing Foods To Include In Your Diet If You Have Arthritis

Pushkar Garg 30 August, 2019 Updated on : 11 Mar 2022


Here’s a salute to all those suffering from Arthritis and still find reasons to lead a happy life. One of the most troublesome conditions, arthritis can affect people of all ages and genders and cause unbearable pain, swelling, and stiff joints.

There are 2 types of common Arthritis

  1. Osteoarthritis – caused due to overuse of joints
  2. Rheumatoid Arthritis – an autoimmune disease that causes the immune system to affect the joints

The good news is that several foods reduce inflammation and relieve joint pain caused due to disease. Studies have found that a majority of the people suffering from arthritis witness a fall in the symptoms by regulating their diet.

In addition to a good diet, arthritis patients should exercise daily to improve or maintain joint mobility. Aerobics classes can especially help arthritis patients. FITPASS brings you the opportunity to attend aerobics workout anywhere across your city, whenever you want. Additionally, connect with expert nutritionists to get daily diet plans that help you lead a healthy lifestyle.

10 Best Foods for Arthritis Patients

Fatty Fish

Salmon, sardines, mackerel, and trout are all different varieties of fatty fish that are rich in Omega-3 fatty acids, which has amazing anti-inflammatory effects. Omega-3 fatty acid supplements, for that matter, relieve joint pain, morning stiffness in rheumatoid arthritis and osteoarthritis patients. Studies have shown that the fatty fish are better for arthritis patients as compared to lean fish and lean meat. The benefits of fish are best when consumed 4 times a week for 8 weeks. 

Additionally, fish is rich in Vitamin D that prevents deficiency. Rheumatoid arthritis is also associated with Vitamin D deficiency. Patients with this type of arthritis are advised to get sunlight during the early morning hours as it provides Vitamin D.


Broccoli is a cruciferous vegetable known to reduce inflammation and is also one of the healthiest vegetables. It contains compounds that help in reducing other symptoms; it contains sulforaphane, which decreases the production of inflammatory markers that cause rheumatoid arthritis.

Other cruciferous veggies like Brussels sprouts, cabbage, kale, and cauliflower are also beneficial for patients of arthritis.


Berries are one of the best sources of antioxidants, minerals, and vitamins, which makes them great anti-inflammatory food. Consuming at least 2 servings of berries each week reduces the level of inflammatory markers by up to 14%. This is a reason good enough to eat strawberries at least twice a week. Berries also contain 2 plant compounds – rutin and quercetin that have amazing health benefits. Both these compounds disrupt the inflammatory processes.

You can choose from several types of berries – blackberries, blueberries, and strawberries that can serve as desserts and arthritis- fighting foods.


Another one of superfoods, ginger is much more than a spice used in teas, sweets, and soups. The benefits of ginger include reduction in the symptoms of arthritis. Ginger extract used on osteoarthritis (knee) patients reduced pain significantly. Compounds found in ginger prevent the development of inflammatory molecules and also suppress inflammatory genes. Consume fresh, dried, or powdered ginger to reduce the symptoms of arthritis and inflammation.


Garlic has more benefits for the human body than many other foods combined. For starters, the components in garlic fight cancer and lower the risk of dementia and heart diseases. Garlic also has anti-inflammatory properties that fight the symptoms of arthritis. It is known to enhance the immune cells, which builds a healthier immune system. Including garlic in the daily diet is also associated with a reduced risk of hip osteoarthritis. Garlic benefits overall health besides arthritis symptoms.


Leafy green vegetables contain multiple nutrients and some of them assist the body in decreasing inflammation caused due to arthritis. Consuming fruits and vegetables has been associated with lower levels of inflammation in the body. Spinach, for that matter, contains several compounds that fight diseases and inflammation. It has an abundance of the compound Kaempferol that decreases the effects of inflammation-causing agents. It is also rich in Vitamin A and K, which are important for blood clotting and bones. The benefits of spinach can be gained by making spinach salads, yogurt, or even juice.


People with rheumatoid arthritis are at a high risk of heart diseases as are patients of gout and psoriatic arthritis. Eating walnuts that are packed with nutrients and anti-inflammatory compounds reduces these risks. They also contain high amounts of Omega-3 fatty acids. However, the benefits of walnuts are not restricted to reducing the symptoms of arthritis, they help in weight management and promote a healthy gut as well.


Arthritis invariably comes with a lot of pain. Regular consumption of grapes alleviates pain and therefore, improves mobility.  Organic compounds such as polyphenols in grapes reduce the pain, especially in the knees therefore, improving joint flexibility. Grape skins contain resveratrol, an antioxidant that prevents the thickening of joints due to arthritis cells. Additionally, proanthocyanidin, a plant compound in grapes reduces inflammation.

Olive Oil

Olive oil is another source of Omega-3 fatty acid, otherwise found only in fatty fish and walnuts. The benefits of olive oil are equal to that of non-steroidal, anti-inflammatory drugs (NSAIDs). A compound known as oleocanthal found in Omega-3 reduces the production of enzymes that cause inflammation. It eases the tension in arthritic joints in addition to several other benefits for the body.

Green Tea

Quite a common beverage these days and not without reason; green tea is packed with polyphenols that slow down damage to the cartilages. It is particularly effective for rheumatoid arthritis patients as it contains another antioxidant, EGCG that acts as a deterrent in the process of production of inflammation causing molecules.

Foods to Avoid for Arthritis Patients


Sugar contains cytokines that can aggravate inflammation in the body. Therefore, those suffering from arthritis should avoid sodas, sweet tea, packaged fruit juices, and flavored coffees as they increase inflammation.

Refined Carbs

White rice, white bread, potato chips among other refined carbs facilitate the production of AGE (advanced glycation end) oxidants that cause inflammation in the body.

Saturated Fat

Foods such as red meats and pizzas contain high amounts of saturated fat that causes inflammation in the fat tissue. Additionally, overconsumption of saturated fats can lead to obesity and heart diseases that can, in turn, increase inflammation. 

Diet plays an essential role in coping with arthritis. Make sure to include the right foods in your diet to reduce pain, inflammation and dependence on medicines. Finally, see a physiotherapist and get advice on the exercises best for you.