What foods are good for arthritis?

Why does your diet affect arthritis?

Arthritis is a common condition that causes pain and inflammation in a joint. Although there are many types, the two most common are osteoarthritis and rheumatoid arthritis.

Martin Lau, Arthritis Action's dietitian and services development manager, says the relationship between diet and arthritis is complex. There are many reasons why what you eat can help with the symptoms.

Firstly, body weight can directly affect arthritis.

"Carrying more body weight is not good for any musculoskeletal condition such as arthritis," Lau says. "A landmark study found one pound of weight-loss lessens four pounds of pressure on the knees, per step."

One of the key symptoms of arthritis is persistent pain, but what we eat has the potential to ease the discomfort. In 2018, a systematic review of 72 studies examined the role of nutrition and persistent pain and found that it may be possible to reduce long-term pain with a healthy diet¹.

Lau recommends a diet that includes colourful fruit and vegetables, wholegrains, and essential fatty acids, omega 3 and omega 6, such as those found in salmon.

"We should also avoid dehydration throughout the day, and limit ultra-processed food," he says.

Staying hydrated can help ease pain caused by inflammation in the joints. Around 80% of cartilage tissue - a connective tissue that protects your joints and bones - is made up of water. Drinking plenty of water helps nutrients travel within the tissue, which maintains healthy cartilage.

Best foods for arthritis

Foods to avoid with arthritis

Sweets

It's important to avoid sugary foods, which may worsen symptoms of arthritis, such as pain and stiffness. A study involving 217 people with rheumatoid arthritis found that sugar-sweetened fizzy drinks and desserts were the most frequently reported to worsen symptoms of rheumatoid arthritis².

Red meat

Eating a lot of red and processed meats has been linked to a higher chance of heart disease, cancer, and diabetes, and studies show that red meat may also worsen the symptoms of rheumatoid arthritis.

Highly processed foods

Ultra-processed items such as fast food, breakfast cereal, and baked goods are typically high in refined grains, added sugar, preservatives, and other potentially inflammatory ingredients, all of which may worsen arthritis symptoms.

Alcohol

As alcohol may worsen arthritis symptoms, anyone with inflammatory arthritis should restrict or avoid it. Drinking alcohol can increase uric acid levels - a waste product found in blood - which can increase the likelihood of inflammatory joint conditions, including osteoarthritis and gout.

Lau adds that it is important to think about your overall diet, rather than individual foods.

“The aim shouldn’t be to just eat one type of food or diet," he says. "But instead to eat a well-balanced diet and keep to a healthy weight.".

References

1. Brain et al: A systematic review and meta-analysis of nutrition interventions for chronic non-cancer pain.

2. Tedeschi et al: Diet and rheumatoid arthritis symptoms: Survey results from a rheumatoid arthritis registry.

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