Osteoarthritis is the world’s most common joint disease. Those who have osteoarthritis may experience symptoms such as stiffness and joint pain. A common question is whether the disease is affected by what we eat and if so, is there a special “arthritis diet” or “arthritis food” that helps relieve symptoms of osteoarthritis?
In osteoarthritis, the cartilage in the joints breaks down which creates pain, stiffness and aching. Osteoarthritis is a disease that is largely influenced by your lifestyle, and it is therefore important to try to move and live as healthily as you can.
But is there a specific diet that helps with osteoarthritis? Some people with osteoarthritis and joint pain believe that they are helped by eating more of, or avoiding, certain types of food. However, there is currently not enough research to support the idea that there is a specific diet that helps. There are, however, experimental studies that point out that certain foods seem to contribute to increased inflammation in the body, which can have a negative impact on symptoms.
Osteoarthritis diet or “Arthritis food” – what does it mean?
If you have osteoarthritis, it is good to find a lifestyle and diet that suits you and does good for your body, and also to learn what food (if any) makes you feel better or worse. An important part of this is trying to eat as healthily as possible.
An individual osteoarthritis diet can mean avoiding certain foods and ingredients completely, or trying to replace certain foods with healthier alternatives. If you feel better by excluding or adding certain foods, there is nothing against doing so.
You may have food allergies or other conditions that may impact the way you respond to some of the foods we discuss in this article. If that is the case, these foods will not be right for you, and there will be other options that will be better suited to you. It is important to note again that the clinical evidence around the foods themselves is limited, but the evidence does show that living a healthy, balanced lifestyle can have a very positive impact on your symptoms.
Read more: How is osteoarthritis linked to fatigue and mental health?
Anti-inflammatory foods and osteoarthritis
An anti-inflammatory diet is said to be able to reduce the symptoms of osteoarthritis. Examples of foods and ingredients that are said to be anti-inflammatory are:
- Turmeric
- Ginger
- Garlic
- Rosemary
- Avocado
- Blueberry
- Fatty fish
Blueberries contain a lot of antioxidants, which is recommended. Fatty fish such as salmon, herring, and mackerel are also said to be able to help. Dietary supplements in the form of probiotics and omega-3 (which fish contains a lot of) can also be good.
Vitamins for osteoarthritis
Eating lots of fruit and vegetables is good for most people, but can be especially good for people with osteoarthritis. Especially if you had a poor diet in the past. Fruits and vegetables with vitamin C are good for the body, such as broccoli, red peppers, kiwi, oranges, strawberries and black currants. However, there is a lack of support in the research to be able to claim that specific vitamins help specifically to alleviate the symptoms. However, consuming a vitamin-rich diet can still help you with osteoarthritis to feel better in general.
Food to avoid with osteoarthritis
Are there certain foods or diets that should be avoided if you have osteoarthritis? Some of those who experience symptoms from osteoarthritis feel that joint pain can worsen in connection with certain foods and ingredients. Some examples of products that are perceived to worsen osteoarthritis symptoms are:
- All processed foods
- Cereals (mainly those containing gluten)
- Sugar
- Dairy products
- Alcohol
It can also be good to reduce the intake of products with high levels of omega-6, such as margarine and sunflower oil. Although there is no scientific evidence that some foods worsen osteoarthritis symptoms, it may be good to try to avoid these foods as much as possible if you think it helps.
The same diet plan usually does not work for everyone
Those who have osteoarthritis should first of all follow the recommendations for a healthy diet. Then it is good to review what works for you, as there is no same diet plan that works for everyone with osteoarthritis. What works well or poorly for someone else doesn’t necessarily mean it will work the same for you.
The research that doctors can agree on is that sugar, processed products and alcohol should be reduced, and most should increase their intake of fruit and vegetables. However, this applies to both people with and without osteoarthritis.
The arthritis treatment that shows the best results
Exercise (physiotherapy) is the only clinically proven treatment that relieves osteoarthritis symptoms in the long term. This type of exercise contains exercises that are specially adapted to reduce joint pain in osteoarthritis. A good diet in combination with regular exercise can therefore be the treatment method that helps many sufferers alleviate their osteoarthritis symptoms in the long term.
Read more: Physiotherapy for osteoarthritis – how does it work?
