HEALTHY CONVERSATIONS: The top foods to help with arthritis


While it’s true there’s no dietary cure for arthritis, there are some top foods which have been found to fight inflammation, strengthen bones and boost the immune system. So by adding these foods to your diet, there’s a good chance you’ll be able to ease the symptoms of your arthritis.

Many dietitians recommend you eat a lot of fruits and vegetables, whole grains, nuts and seeds if you have arthritis because these foods are natural inflammation fighters. If you suffer from painful arthritis, you can find out more about the best foods to help your condition by booking an appointment with our Nutritionist, Wendy Middleton.

Simply book a Wellness Session with Wendy here.

So what are the best foods to help your arthritis?

Fatty fish

Fatty fish such as salmon, tuna, trout and mackerel are all rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, you can always take an Omega-3 supplements.


Garlic is a member of the allium family which also includes onions and leeks. These items contain a compound called diallyl disulfide which can help with a number of diseases — including arthritis. It’s been found that diallyl disulphide may have some effect in limiting cartilage-damaging enzymes.

Broccoli, Brussels sprouts and cabbage

These vegetables are all part of the cruciferous family and they’re full of a compound called sulforaphane which has been shown to help slow cartilage damage in joints due to osteoarthritis.  So you can try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry.

Tart cherries

Some people with arthritis have found relief from products made from tart cherries. Cherries have anthocyanin and a recent study published in Osteoarthritis and Cartilage found that subjects who drank tart cherry juice had improvements in the pain and stiffness of osteoarthritis.


This is one of the most popular and best-researched inflammation fighters – and it’s not a food but a spice. Turmeric contains a compound called curcumin. A 2012 review published in the International Journal of Molecular Sciences found curcumin could be beneficial in the management of chronic inflammatory-related joint disease. It’s early days yet and there isn’t a lot of data on side effects and safety. But turmeric has been used for centuries in India to ward off inflammatory diseases. You can use turmeric in your cooking or you can take supplements for it – ask our Registered Nurse and Nutritionist, Wendy Middleton what would be best for you.

Vitamin C

Vitamin C contains antioxidants and research has found these antioxidants may slow the progression of osteoarthritis. A 2011 study from the University of South Floridareported that people who took vitamin C supplements were 11 per cent less likely to develop knee osteoarthritis than those who didn’t take the supplements. It’s good to take some supplements but you can get vitamin C from strawberries, kiwi fruit, pineapple or cantaloupe.


A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63 per cent of participants experienced improvements in knee pain.

Consuming ginger in fresh, powdered or dried form may reduce inflammation and aid in reducing symptoms of arthritis.


Walnuts are nutrient-dense and loaded with compounds which may help reduce the inflammation associated with joint disease. It’s been shown by a variety of studies that eating walnuts iss associated with reduced markers of inflammation. This is because they’re especially high in omega-3 fatty acids, which have been shown to decrease the symptoms of arthritis.


Leafy greens like spinach are full of nutrients, and some of their components may actually be able to help decrease inflammation caused by arthritis. Several studies have found that a higher intake of fruits and vegetables is linked to lower levels of inflammation. Spinach, in particular, contains plenty of antioxidants such as kaempferol which has been found to reduce inflammation and the progression of osteoarthritis.


Grapes are nutrient-dense, high in antioxidants and some anti-inflammatory properties. Additionally, grapes contain several compounds which have been shown to be beneficial in the treatment of arthritis. For example, resveratrol is an antioxidant present in the skin of grapes.

Olive Oil

Well-known for its anti-inflammatory properties, olive oil has been shown to have a favourable effect on arthritis symptoms. One study analysed the diets of 333 participants with and without rheumatoid arthritis, finding that olive oil consumption was associated with a lower risk of the disease.

So what should you do?

If you suffer from painful arthritis, it would be a good idea to book an appointment with our Nutritionist, Wendy Middleton.

Wendy will be able to assess your diet and give you some advice about what you can do to improve your diet – and your supplements – to ease your arthritis.

Simply book a Wellness Session with Wendy here.