{"id":18321,"date":"2021-01-22T11:07:12","date_gmt":"2021-01-22T16:07:12","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=18321"},"modified":"2025-09-18T17:48:19","modified_gmt":"2025-09-18T21:48:19","slug":"foods-for-arthritis","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/foods-for-arthritis\/","title":{"rendered":"Try these 7 foods that help arthritis\u2014and learn what to avoid"},"content":{"rendered":"

Arthritis is more than inflammation of the joints\u2014it\u2019s the leading cause of disability in the U.S., affecting more than<\/span> 54 million<\/span> Americans and affecting daily activities of 24 million. Part of managing the symptoms of arthritis is eating a nutritious diet full of foods that help you maintain a healthy weight.<\/span><\/p>\n

There are more than 100 types of arthritis, but there are a few forms that occur most commonly: osteoarthritis, rheumatoid arthritis, and gout. Osteoarthritis causes the cartilage between bones to break down, whereas rheumatoid arthritis is an autoimmune disease that occurs when the immune system mistakenly attacks the joints. \u201cPeople with gout experience uric acid buildup in their blood that can lead to the deposit of urate crystals within joints,\u201d says<\/span> Jessica Hinkley<\/span>, clinical registered dietitian at UCHealth.<\/span><\/p>\n

Although the symptoms associated with the various types of arthritis\u2014joint pain, swelling, and stiffness\u2014can range from inconvenient to debilitating,<\/span> research shows<\/span> that following a balanced, anti-inflammatory diet can help alleviate day-to-day joint pain associated with arthritis.<\/span><\/p>\n

What is the arthritis diet?<\/span><\/h2>\n

For people with arthritis, following an anti-inflammatory diet may help with managing symptoms such as pain and swelling. Many of these foods are found in the Mediterranean diet, which emphasizes fruit, vegetables, beans, fish, and healthy fats such as olive oil, notes<\/span> Deborah McInerney<\/span><\/a>, clinical nutritionist at the Hospital for Special Surgery in New York City.<\/span>\u00a0<\/span><\/p>\n

Those with rheumatoid arthritis have an increased risk of heart disease because they experience systemic, or body-wide, inflammation. Therefore, a heart-healthy diet can help manage arthritis symptoms and lower the risk of developing other chronic illnesses such as heart disease and Type 2 diabetes, says Hinkley<\/a>.<\/span><\/p>\n

\u201cPeople with obesity are at increased risk of developing osteoarthritis because carrying extra weight puts more strain on the joints, especially those in the lower body,\u201d Hinkley adds. Due to that elevated risk, those with osteoarthritis often benefit from following a heart-healthy diet due to its ability to help with weight loss.\u00a0<\/span><\/p>\n

The 7 best foods for arthritis<\/span><\/h2>\n

\u201cI am frequently asked what foods someone should eat to help a particular condition, and it usually comes back to the basics: fruit, vegetables, whole grains, healthy fats, and lean protein sources,\u201d says McInerney. She also notes that the best diet depends on the type of arthritis, weight status, and any medications that the patient takes that may affect certain foods.<\/span><\/p>\n

Hinkley agrees: \u201cOverall, eating a heart-healthy or Mediterranean type of diet will have the biggest impact on arthritis symptoms, but learning how to incorporate more possibly anti-inflammatory foods and spices in your diet may help you discover new nutritious meals that you enjoy.\u201d In fact, this type of diet is often recommended by a registered dietitian for those who want to improve their overall health and wellness.<\/span><\/p>\n

1. Berries<\/span><\/h3>\n

Fruits such as blueberries and blackberries are known for their antioxidant and anti-inflammatory properties, making them great options to help with arthritis pain as well as satisfy a sweet tooth and avoid added sugar intake.<\/span><\/p>\n

2. Green vegetables<\/span><\/h3>\n

Kale, spinach, Brussels sprouts, and broccoli are known for their high levels of vitamin C, a nutrient that can decrease inflammation as well as help prevent cartilage damage associated with inflammatory arthritis.<\/span><\/p>\n

3. Whole grains<\/span><\/h3>\n

Brown rice, oatmeal, and quinoa are sources of whole grains that are known for their ability to lower levels of C-reactive protein (CRP), a protein produced by the liver when the body experiences high levels of inflammation.<\/span><\/p>\n

4. Fatty fish<\/span><\/h3>\n

Fatty fish such as mackerel, salmon, sardines, and herring are high in omega-3 fatty acids, which are known to help prevent the production of pro-inflammatory cytokines. If you struggle to get fatty fish into your diet, you may want to talk to your doctor about taking fish oil supplements in order to reap these health benefits.<\/span><\/p>\n

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