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An Osteoarthritis Diet


By Sarah Bersey BSc (hons) Pg Dip.


Osteoarthritis normally affects older people. In the UK, it is the fastest growing cause of disability. Obesity is a major risk factor, although osteoarthritis may run in families or can develop as a result of injury. (BDA 2025).  The effects experienced by sufferers can be seen below:


 

It’s a disease where joints effectively wear out. As the joint surfaces erode, they shed particles which stimulate the joint linings to produce fluid – this causes the joints to swell (Hunter et al 2009). When the joint cartilage eventually wears away, the core of the bone becomes exposed. The exposed bones rub against each other, causing extreme pain. (Wikipedia Simple English n.d.) Stages in an arthritic joint are shown below:

 


Standard osteoarthritis treatment focuses on managing symptoms and includes lifestyle changes like weight loss and exercise, medications such as pain relievers (acetaminophen, NSAIDs such as ibruprofen), and assistive devices like braces or splints. For severe cases, injections, especially corticosteroid injections for short-term relief, and surgery (like joint replacement) may be options. Education and support are also crucial components of long-term management.(NHS.UK (n.d.) (a))

 

Alternative therapies for osteoarthritis can include movement exercises like Tai Chi and yoga, mind-body practices such as meditation and acupuncture, topical treatments like capsaicin cream, and certain supplements like glucosamine and chondroitin. While some of these have shown positive short-term effects in reducing pain and stiffness, evidence for their long-term effectiveness is often limited, and they are not always recommended by major health organizations like the NHS (Shengelia et al 2013).

 

As osteoarthritis is generally a progressive condition, it is likely that anyone suffering from it will work their way through many of these options, relying more on pain relief as the disease has more and more effect. However, it is possible to delay the need to resort to pain relief and to enhance the effects of both standard and alternative therapies by adopting an arthritis-friendly diet (NHS.UK (n.d.)(a)). While there’s no miracle diet for arthritis, many foods can help fight inflammation and improve joint pain and other symptoms (Paturel (n.d)).

 

A specific “arthritis diet” has not yet been established. In any case it would have to take into account factors like the sufferers’ cultural food preferences and food intolerances.  However, it is now generally accepted that the best diet for osteoarthritis is a balanced, whole-foods diet, such as the Mediterranean diet. This diet is rich in fruits and vegetables, whole grains, nuts, seeds, and oily fish.  It focuses on fiber and omega-3s. This approach reduces inflammation and provides essential nutrients. (NHS.UK (n.d.) (b))

Such a diet is underpinned by the principles of incorporating antioxidant-rich foods like berries and leafy greens, while reducing intake of processed foods, saturated fats, and added sugars that really suit alleviation of arthritis symptoms and promote weight loss. (BDA 2025)

 

Studies have found that it can help manage disease activity, reduce oxidative stress, and support a healthy weight (a healthy BMI is between 18.5 and 25 kg/m2) (BDA 2025), which is crucial for reducing pressure on joints and alleviating pain. Key recommendations include increasing fiber intake, consuming antioxidants, ensuring adequate Vitamin D and Vitamin K, and limiting processed foods, high-sugar diets, and excessive saturated fats. (BDA 2025, Paturel, A. (n.d.), (NHS.UK (n.d.) (a)).

 

So, in summary, foods to Include are:

 

  • Fruits and Vegetables: Rich in antioxidants, vitamins, and fiber that help reduce inflammation. It is recommended to “eat the rainbow” each day.

 

  • Oily Fish: Provides omega-3 fatty acids, which have anti-inflammatory properties. Chia seeds are an excellent plant-based source of alpha-linolenic acid (ALA), an omega-3 fatty acid essential for heart health, immune function, and cell growth. While the body converts ALA into the longer-chain omega-3s less efficiently than it absorbs them from sources like fish oil, chia seeds contribute to a balanced omega-3 intake, supporting the overall health of the brain, reducing inflammation, and promoting a healthy ratio of omega-3 to omega-6 fatty acids (Mitchell 2024).

     

  • Olive Oil and Nuts: Good sources of monounsaturated fats and other beneficial nutrients. BDA recommends 30g nuts per day. 


  • Whole Grains and Beans: High in dietary fiber, which can help lower markers of inflammation in the body. 


  • Soy Protein: Foods like tofu and soy milk are beneficial, according to the British Dietetic Association (BDA) - aim for 25g per day of soy protein. 


  • Vitamin D and K Sources: Found in foods and sunlight, both are essential for bone and cartilage health. The NHS recommends that all adults and children take a vitamin D supplement through the less sunny autumn and winter months as most people are deficient during this time of the year (NHS.UK (b)). Vitamin K may influence osteoarthritis through its role in making bone and cartilage. Sources include kale, spinach, broccoli, Brussels sprouts, eggs, chicken, bacon, ham, Norwegian Jarlsberg and Swiss Emmental cheeses. Certain fats and oils (e.g. olive oil, margarine) contain small amounts of vitamin K and may also help its absorption from foods.

(BDA 2025)

 

 

Foods to limit or avoid are:

 

  • Processed Foods:

    Often high in unhealthy fats, sugar, and artificial ingredients that can increase inflammation


  •  High-Sugar Diets:

    Contribute to obesity and systemic inflammation, both of which are risk factors for osteoarthritis.


  • Saturated Fats:

    Found in many processed foods, dairy and meat, these should be replaced or partially replaced by unsaturated fats where possible.


  • Reduce Cholesterol:

     If this is above the average range (i.e. over 5mmol/litre) - consume 1.5-3g per day of plant stanols/sterols - these can be found in fortified drinks, spreads, and yogurts.

 

(BDA 2025, Min et al 2023)

 

The effects noted in studies of these dietary inclusions have been summarised by Buck et al in their 2023 review:


 


Some online information sources suggest avoiding foods such as dairy products or nightshade vegetables (tomatoes, potatoes, bell peppers and aubergines). Although there is some evidence that food avoidance may help people with rheumatoid arthritis, there is no evidence of benefit for people with osteoarthritis. (BDA 2025)

 

In conclusion, looking honestly at your diet and making some adjustments could help to slow the onset and severity of osteoarthritis. It can also underpin any treatment program by helping to reduce weight and ensure optimal nutrition. A diet that is based on antioxidant-rich foods like berries and leafy greens, unsaturated fats and unprocessed proteins and carbohydrates, while reducing the intake of processed foods, saturated fats, and added sugars could really help in the alleviation of arthritis symptoms. 

It's a good idea to speak to your doctor or healthcare provider before making drastic diet changes.

 

 

Useful References

 


Buck AN, Vincent HK, Newman CB, Batsis JA, Abbate LM, Huffman KF, Bodley J, Vos N, Callahan LF, Shultz SP. (2023) Evidence-Based Dietary Practices to Improve Osteoarthritis Symptoms: An Umbrella Review. Nutrients. 2023; 15(13):3050. [online] https://www.mdpi.com/2072-6643/15/13/3050#:~:text=The%20purpose%20of%20this%20umbrella,to%20improve%20osteoarthritis%2Drelated%20symptoms.

 

Hunter DJ, Eckstein F (2009). Exercise and Osteoarthritis. Journal of Anatomy. 214 (2): 197–207. [online] https://pubmed.ncbi.nlm.nih.gov/19207981/

 

Min, Y., Heo, Y., Feng, F., Kim, D., Kim, M., Yang, J., Kim, H.J., Ghosh, M., Kang, I., Son, Y-O. (2023) High-Sucrose Diet Accelerates Arthritis Progression in a Collagen-Induced Rheumatoid Arthritis Model Molecular Nutrition & Food Research 67:20 [online]https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.202300244#

 

Mitchell, K. (2024) Health Benefits Of Chia Seeds [online] https://www.webmd.com/diet/health-benefits-chia-seeds

  

 

NHS.UK (n.d.) (b) Living With Arthritis [online]

  

 

Shengelia R, Parker SJ, Ballin M, George T, Reid MC.(2013) Complementary therapies for osteoarthritis: are they effective? Pain Manag Nurs. 14(4):e274-e288 [online] https://pmc.ncbi.nlm.nih.gov/articles/PMC3857560/#:~:text=Available%20evidence%20indicates%20that%20Tai%20chi%2C%20acupuncture%2C,functioning%20were%20found%20for%20all%204%20treatments

 

Wikipedia Simple English (N.D.) [online] https://simple.wikipedia.org/wiki/Osteoarthritis


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​​The information provided by the MedReport Foundation is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. The MedReport Foundation's resources are solely for informational, educational, and entertainment purposes. Always seek professional care from a licensed provider for any emergency or medical condition. 
 

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