Reduce Arthritis Inflammation Through Diet

Posted on May 2, 2019

Written By: Lisa Perry, RDN, Lisa Perry Nutrition,


With the 2019 Walk to Cure Arthritis just around the corner, discussing nutrition strategies seems fitting. While there is no specific diet for arthritis, increasing anti-inflammatory foods may help ease symptoms.  Some suggestions include:

Eat plenty of non-starchy vegetables and fruits, which are good sources of antioxidants needed to quell inflammation.

Cook with spices like ginger, turmeric, and rosemary, which have anti-inflammatory effects.

Limit or avoid sugar, highly processed convenience foods, fast foods, and trans fats (partially hydrogenated), all of which increase inflammation in the body.

Choose whole grain products to replace white bread and white rice. Examples are 100% whole wheat, oatmeal, brown rice, and quinoa.

Omega 3 fatty acids, from salmon, tuna, sardines, and other cold-water fish, will help decrease two inflammatory proteins: C-reactive protein (CRP) and interleukin-6.

Make a vinaigrette with extra virgin olive oil, in place of store-bought salad dressing. Olive oil has oleocanthal, which may cut inflammation and pain sensitivity.

Discard rancid high-fat products, such as cooking oils, nuts, seeds, and avocado, as rancid fat will have a pro-oxidant effect and may increase inflammation.

In addition, weight management may help reduce joint pain.

Note: Please consult with your physician before making any changes to your diet or exercise program.