Skip to content

Osteoarthritis Health Center

Select An Article

Diet and Osteoarthritis

    Font Size

    Eating a healthy well-balanced diet is important for everyone. But if you have osteoarthritis (OA), a well-balanced diet is essential. Although experts don’t recommend a specific diet for OA, choosing healthy foods offers many benefits. These include keeping your weight down, building strong cartilage, and reducing inflammation, which are all important for people with arthritis.

    Keep these six diet tips in mind if you have OA.

    Recommended Related to Osteoarthritis

    Best Stretches for Arthritis Morning Stiffness

    For many people with arthritis, morning is the most difficult part of the day. Waking up with stiff joints or joint pain is a common complaint. Although it may seem like the hardest time of day to get moving, doing a few stretches in the morning can give you a more limber start to your day. It only takes a few minutes to stretch and warm up your muscles and joints. But for the best results, the key is to do arthritis stretches every day. Taking a warm shower before or after stretching can also help...

    Read the Best Stretches for Arthritis Morning Stiffness article > >

    1. Cut Extra Calories

    Weight is one of the biggest factors in preventing and treating OA. One study found that obese women who lost just 11 pounds cut their risk for knee OA in half. And if you already have arthritis, losing extra weight can help prevent arthritis from getting worse. Try cutting calories by taking smaller portions, avoiding sugary foods and drinks, and eating mostly plant-based foods.

    2. Eat More Fruits and Vegetables

    Fruits and vegetables are always a healthy food choice. And as a bonus, many are loaded with antioxidants. These are substances that can help protect your cells from damage. Some antioxidants, found in many fruits and vegetables, including apples, onions, shallots, and strawberries, may also help reduce joint inflammation and pain. There is some inflammation associated with osteoarthritis -- though not as much as with some other forms of arthritis. But a diet rich in fruits and vegetables is good for your health in so many ways.

    3. Add Omega-3 Fatty Acids

    Omega-3 fatty acids may help relieve joint pain and decrease morning stiffness. They work by reducing inflammation in the body. One easy way to add omega-3s to your diet is by having two 3-ounce servings of fatty fish each week. Some of the best sources are trout, salmon, mackerel, herring, tuna, and sardines.

    4. Use Olive Oil in Place of Other Fats

    One study found that a compound in olive oil, called oleocanthal, helps prevent inflammation. It works in much the same way that NSAIDs do. Olive oils with the strongest flavor have the highest amount of oleocanthal. About 3 1/2 tablespoons of olive oil offers the same relief as 200 mg of ibuprofen. However that much oil also gives you about 400 calories. To add olive oil to your diet without adding extra calories, try using it in place of other fats, such as butter.

    Next Article:

    Today on WebMD

    elderly hands
    Even with arthritis pain.
    woman exercising
    Here are 7 easy tips.
    acupuncture needles in woman's back
    How it helps arthritis, migraines, and dental pain.
    chronic pain
    Get personalized tips to reduce discomfort.
    Keep Joints Healthy
    Chronic Pain Healthcheck
    close up of man with gut
    man knee support
    woman with cold compress
    Man doing tai chi
    hand gripping green rubber ball
    person walking with assistance