Arthritis Diet Plan - Foods to Eat and Avoid (2023)

Arthritis refers to inflammation of the joints. It is a common condition that can cause pain, stiffness, and swelling in the joints. There are more than 100 different types of arthritis.

They can affect people of any age, but are more common in older adults. The most common forms of arthritis are osteoarthritis, rheumatoid arthritis, and gout.

In the US, adults with arthritis are more likely to have work disabilities. HeCenters for Disease Control and Preventionestimates that 25.7 million adults with arthritis are unable to participate in regular activities. The number is estimated to increase to 35 million by 2040.

One of the most common concerns of arthritis sufferers is "Is there a specific diet for arthritis?" Unfortunately, there is no single arthritis diet. However, many foods can reduce inflammation and joint pain.

What is the arthritis diet?

An arthritis diet aims to reduce inflammation in the joints while improving other symptoms.

One dietary approach that works for people with arthritis is the Mediterranean diet. It is a plant-based diet consisting of fruits, vegetables, whole grains, legumes, and healthy fats like olive oil.

This diet reduces the risk of inflammation and chronic diseases. It may be ideal for heart disease and certain types of cancer. also somestudiessuggested that certain dietary habits, such as the Mediterranean diet, may reduce pain and improve physical functioning in people with rheumatoid arthritis.

Another recommended diet pattern for people with arthritis is the anti-inflammatory diet. Contains foods that have anti-inflammatory properties. Some of them are as follows.

  • Oily fish (such as salmon and tuna)
  • Nuts and seeds (such as flax and chia seeds)
  • Spices (such as turmeric and ginger)

ANDlearnshows that an anti-inflammatory diet can help reduce pain and inflammation and improve overall health.

(Video) Arthritis Advice: Nutrition part 1 - What to eat

Otherslearnshowed that weight control is a critical factor in the control of arthritis. Carrying excess weight puts additional stress on the joints. It can make symptoms worse.

If you are overweight or obese, your doctor may suggest a weight loss plan as part of your treatment plan. Choose healthy fats. Like olive oil, avocados, and nuts versus unhealthy fats. Good fats fill you up and can help you lose weight.

The omega-3 fatty acids found in foods like oily fish, nuts, and seeds help reduce inflammation. Also limit processed and refined foods. They tend to be high in added sugar, salt, and unhealthy fats.

The 7 Day Arthritis Diet Plan

An arthritis diet plan should focus on whole, unprocessed foods that are rich in nutrients and low in substances that cause inflammation.

Here is a sample 7-day meal plan that you may find helpful:

label 1

  • Breakfast:Overnight Oats with Mixed Seeds and Berries and Almond Milk
  • Lunch:Panela de Legumes for Quinoa
  • Cena:Grilled Chicken or Tofu with Roasted Kale and Boiled Sweet Potato

label 2

  • Breakfast:Whole wheat toast with scrambled eggs
  • Lunch:Black Bean and Sweet Potato Soup
  • Cena:Quinoa and grilled fish or tofu with grilled vegetables

label 3

  • Breakfast:Greek yogurt with seeds and mix of fruits and nuts
  • Lunch:Whole wheat pasta and steamed broccoli
  • Cena:Grilled salmon/steamed black beans with quinoa and grilled asparagus

Tag #4

  • Breakfast:Oatmeal with Nuts, Seeds and Nuts
  • Lunch:Vegetarian Chili with Beans, Vegetables and Whole Grain Cornbread
  • Cena:Grilled chicken or boiled chickpeas with roasted vegetables and brown rice

Tag #5

  • Breakfast:Green leafy smoothie with flax milk and almonds
  • Lunch:Grilled chicken or tofu with oatmeal and roasted vegetables
  • Cena:Spinach Curry with Roasted Vegetables and Brown Rice

Brand #6

  • Breakfast:Scrambled vegetables grilled and whole wheat toast
  • Lunch:Chickpea and vegetable curry with brown rice
  • Cena:Tofu curry with brown rice and steamed asparagus

Brand #7

  • Breakfast:Fruit smoothie with berries and nuts
  • Lunch:Whole wheat pita with hummus, vegetables and grilled chicken
  • Cena:Roasted Chicken or Stewed Lentils with Baba Ghanoush and Steamed Broccoli

It is important to remember that this is just one example of a 7-day arthritis diet plan and that everyone's nutritional needs are different. Therefore, it is best to consult a doctor to create a personalized arthritis diet plan.

HealthifyMe's warning

Each type of arthritis has its causes and risk factors, and treatment options can vary. However, dietary changes can be crucial in treating arthritis and reducing inflammation. For example, the diet should include foods rich in anti-inflammatory nutrients, such as omega-3 fatty acids. Also, you need to exclude foods that can trigger inflammation. Remember, you don't need to eat a specific list of "arthritis foods" to control your condition. Instead, focus on a balanced diet. In addition, it should contain a variety of nutrient-dense foods. Examples include fruits, vegetables, whole grains, and lean protein sources.

Diet foods for arthritis with nutritional information

There is no cure for arthritis. but someTestsuggests that certain dietary factors may play a role in disease management. For example, many foods can benefit people with arthritis. They can help reduce inflammation and provide important nutrients for joint health.

Here is a list of some foods with their nutritional value:


These small, sweet berries are high in antioxidants. They can help reduce inflammation. 100 g of blueberries contain 57 calories, 0.33 grams of fat, 14.49 grams of carbohydrates, and 0.74 grams of protein.


Salmon is an excellent source of omega-3 fatty acids. As a result, it can help reduce inflammation. It can also improve joint health. A 100g serving of salmon contains 127 calories, 4.4 grams of fat, 0 grams of carbohydrates and 20.5 grams of protein.

(Video) Mayo Clinic Minute: Fighting arthritis with food


Spinach is a green leafy vegetable. It is rich in antioxidants. It also has anti-inflammatory properties. 100 grams of raw spinach contain 23 calories, 0.39 grams of fat, 3.63 grams of carbohydrates, and 2.86 grams of protein.


Nuts like almonds, walnuts, and peanuts are good sources of protein and healthy fats. They also contain antioxidants and other nutrients.

They help reduce inflammation. One hundred grams of almonds contain 579 calories, 49.9 grams of fat, 21.6 grams of carbohydrates, and 21.2 grams of protein.

sweet potatoes

Sweet potatoes are a good source of vitamin A. It is important for maintaining healthy skin and eyes. Sweet potatoes are also rich in antioxidants.

They have anti-inflammatory properties. A medium-sized sweet potato contains 76 calories, 0.14 grams of fat, 17.7 grams of carbohydrates, and 1.37 grams of protein.

olive oil

It is a healthy fat with antioxidants. In addition, it contains anti-inflammatory properties. It can be used in cooking or as a salad dressing. 100 g of extra virgin olive oil contain 884 calories, 93.7 grams of fat, 0 grams of carbohydrates, and 0 grams of protein.

whole grain

Whole grains are a good source of fiber and nutrients. They help reduce inflammation. Some examples are quinoa, oats, and brown rice. For example, one cup of cooked brown rice provides about 123 calories, 2.74 grams of protein, 1.6 grams of fiber, and several B vitamins. The B vitamins, including thiamine, niacin, and vitamin B6.


Legumes are a good source of protein, fiber, and nutrients like iron and folate. Legumes like beans, lentils, and peas are high in protein. Also, they are low in fat.

For example, a 1/2-cup (100-gram) serving of cooked lentils contains 9 grams of protein and 0.38 grams of fat.

lean protein

Foods like chicken, turkey, and tofu can provide much-needed protein without contributing to inflammation. For example, a 100-gram serving of cooked chicken breast contains 32 grams of protein and 3.24 grams of fat.

About HealthifyMe

It is important to note that while individual eating habits and foods may help relieve arthritis symptoms, they are not a substitute for medical treatment. Therefore, if you suffer from arthritis, it is imperative to consult a doctor. They will develop a comprehensive treatment plan that may include medications, physical therapy, and other necessary procedures.

(Video) Anti inflammatory food diet for chronic inflammation, chronic pain and arthritis

It is crucial to speak with a nutritionist about your specific needs and how to incorporate these recommendations into your diet. Let's say you have arthritis and you want to control her condition through diet. Then,greet mecan help you by creating a custom meal plan tailored to your specific needs and goals.

Foods to avoid on an arthritis diet

Some people with arthritis may find that certain foods trigger or worsen their symptoms. Here are some things to keep in mind:

  • Solanacea legumes:Some people with arthritis report that nightshade vegetables like tomatoes, bell peppers, and eggplant can make their symptoms worse.
  • Gluten:Some people with arthritis may have a sensitivity to gluten. It is a protein found in wheat, barley, and rye. If you have gluten sensitivity, removing gluten from your diet may help improve your symptoms.
  • Foods rich in purines:Foods high in purines, such as organ meats, anchovies, and some types of shellfish, can worsen symptoms in people with gout, a type of arthritis.
  • Processed foods:Processed foods can contain additives and preservatives that can worsen inflammation in the body. Limit your intake of processed foods. Also, focus on a diet rich in whole, unprocessed foods.
  • Alcohol:Excessive alcohol consumption can contribute to inflammation. It can make arthritis symptoms worse.
  • Zucker:A high intake of added sugars can lead to increased inflammation in the body.


There is no specific diet that can cure arthritis. However, certain foods and nutrients can help reduce inflammation and relieve symptoms.

It is also important to note that what works for one person with arthritis may not work for another. As such, it's best to speak to a health professional or registered dietitian to discuss your condition.

Frequently Asked Questions (FAQs)

Q. What is the best diet to get rid of arthritis?

AND.There is no single diet for people with arthritis. Keep in mind that everyone's needs are different. However, there is evidence that certain dietary patterns may be beneficial for people with arthritis. These includemediterranean cuisine,plant based dietmianti-inflammatory diet. These can help people maintain a healthy weight and control arthritis symptoms.

Q. What foods can make arthritis worse?

AND.Certain foods can contribute to inflammation, which can make arthritis symptoms worse. These foods include refined carbohydrates, fried foods, processed meats, and sugary sweets and drinks. However, these foods may not have the same effect on everyone. Try eliminating these foods from your diet to see if your symptoms improve.

Q. Can diet reverse arthritis?

AND.There is no scientific evidence that diet alone can reverse arthritis. However, specific dietary changes can help reduce inflammation. As a result, it can alleviate some of the symptoms of arthritis.

For example, a Mediterranean-style diet can help reduce inflammation and improve rheumatoid arthritis symptoms. Similarly, a diet rich in omega-3 fatty acids can also help reduce inflammation and improve arthritis symptoms.

Q. Is the egg good for arthritis?

AND.There is no specific evidence that eggs directly affect arthritis. However, eggs are a good source of nutrients that people with arthritis can benefit from. They are a source of high-quality protein and contain a number of vitamins and minerals. This includes vitamin D, which is vital for bone health. Also, eggs are relatively low in calories and fat. This of course makes them a good choice for people trying to maintain a healthy weight. However, being overweight can put pressure on your joints and make arthritis symptoms worse.

Q. What breakfast foods are good for arthritis?

Some breakfast ideas include oatmeal with nuts and berries, an omelette with whole wheat toast, or a smoothie made with leafy greens, berries, and seeds.

Q. Does chocolate affect arthritis?

AND.There is no scientific evidence that chocolate affects arthritis. However, it is important to note that chocolate is high in calories and sugar. Consuming too much can contribute to weight gain and other health problems. However, it is always a good idea to eat dark chocolate that is 90-95% cocoa. One or two pieces of dark chocolate can be good for your health.

(Video) Top 5 Foods to avoid for Rheumatoid Arthritis

Q. What drinks are good for arthritis?

AND.Certain drinks may have properties that can help reduce inflammation, which is a common symptom of arthritis. Water helps reduce inflammation. Green tea is another option, as it contains antioxidant and anti-inflammatory compounds. Tart cherry juice contains compounds that reduce inflammation and pain. turmeric milk It contains curcumin, which has anti-inflammatory properties. Ginger is a spice with anti-inflammatory properties. Therefore, ginger tea can help reduce inflammation and pain. While these drinks may have potential benefits, they are not a replacement for traditional arthritis treatment.

sources of support

1. Centers for Disease Control and Prevention,übliche%20Aktivitäten%20weil%20von%20Arthritis

[Article without PMC] [PubMed] 2. Forsyth C, Kouvari M, D'Cunha NM, Georgousopoulou EN, Panagiotakos DB, Mellor DD, Kellett J, Naumovski N. The impact of the Mediterranean diet on the prevention and treatment of rheumatoid arthritis: a systematic review of prospective studies in humans. Rheumatol Int. 2018 May;38(5):737-747. doi: 10.1007/s00296-017-3912-1. Epub Dec 18, 2017. PMID:29256100.

3. Schönenberger KA, Schüpfer AC, Gloy VL, Hasler P, Stanga Z, Kaegi-Braun N, Reber E. Effect of anti-inflammatory diets on pain in rheumatoid arthritis: systematic review and meta-analysis. Nutritious. 2021 Nov 24;13(12):4221. doi: 10.3390/nu13124221. PMID: 34959772; PMC ID: PMC8706441.

4. Arthritis Foundation

5. Skoczyńska M, Świerkot J. A diet for arthritic rheumatoid will give a paper. Rheumatology. 2018;56(4):259-267. doi: 10.5114/reum.2018.77979. Epub Aug 31, 2018. PMID: 30237632; PMC ID: PMC6142028.

(Video) Foods for arthritis : This Was Unexpected!! - Foods For Arthritis - Foods For Rheumatoid Arthritis


1. Why Diet Impacts Arthritis | Duke Health
(Duke Health)
2. 5 Diet Tips for Managing Osteoarthritis | WebMD
3. 10-Year Old Rheumatoid Arthritis Gone in 3 Months | Satvic Movement
(Satvic Movement)
4. Eat These 8 Foods To Help Beat RA Inflammation
(Everyday Health)
5. DIET FOR JOINT PAIN - Best Foods for people with Arthralgia
6. SIMPLE anti inflammatory breakfast | REDUCE arthritis PAIN | Dr. Alyssa Kuhn PT
(Alyssa Kuhn, Arthritis Adventure)


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