There is no miracle food that cures arthritis. But what you eat every day still matters. A Mediterranean-style diet, rich in plants, healthy fats and fish, is recommended by UK health organisations and may help with some types of arthritis (Arthritis UK, n.d.). It is also good for your heart.
Key insight: patterns beat superfoods
The British Heart Foundation points out that most studies of single “anti-inflammatory” foods were done in labs using concentrated extracts. The strongest evidence is for whole eating patterns, such as the Mediterranean diet (British Heart Foundation, 2024).
Five foods to eat more of
| Food | Why it helps | How to eat it |
|---|---|---|
| 1. Oily fish | Contains long-chain omega-3 fats. These have anti-inflammatory effects, with the best evidence in rheumatoid arthritis (Arthritis UK, n.d.). | At least 2 portions of fish a week, 1 of them oily, such as salmon, mackerel, sardines, trout or herring. Fresh tuna does not count as oily (NHS, n.d.a). |
| 2. Olive and rapeseed oil | Rich in unsaturated fats, a healthier swap for saturated fats (British Dietetic Association, 2021). | Use instead of butter or lard, and in dressings or drizzled over vegetables. |
| 3. Colourful fruit and vegetables | Packed with antioxidants and fibre. | Eat a rainbow: leafy greens, berries, peppers, sweet potatoes. |
| 4. Beans, nuts and seeds | Fibre and plant protein. Fibre feeds the gut bacteria that help regulate the immune system. | A small handful of unsalted nuts, or lentils and chickpeas in soups and stews. |
| 5. Wholegrains | More fibre and steadier energy than refined white versions. | Brown rice, oats, wholemeal bread and wholewheat pasta. |
Foods to cut down on
- Saturated fat: fatty meat, sausages and butter. The NHS advises no more than 30g a day for men and 20g for women (NHS, n.d.b).
- Sugary and highly processed foods: cakes, biscuits, sugary drinks and many ready meals. These make it easier to gain weight.
- Salt: no more than 6g a day (about a level teaspoon), as too much raises blood pressure (NHS, n.d.c).
Weight matters too
For osteoarthritis, the British Dietetic Association says the most important step is reaching a healthy weight. Losing at least 10% of your body weight, if you are overweight, gives the most benefit (British Dietetic Association, 2021). Less weight means less strain on your knees, hips and feet.
What about supplements?
If you do not eat fish, the BDA suggests a fish oil supplement giving about 450mg of EPA and DHA (the long-chain omega-3s) a day. It also says there is no good trial evidence that glucosamine, chondroitin, rosehip or turmeric help osteoarthritis symptoms (British Dietetic Association, 2021). Read more in our guide to joint pain supplements.
Always speak to your GP, pharmacist or a registered dietitian before making big changes to your diet or starting a supplement, especially if you have rheumatoid arthritis or take regular medicines. For gout, there is separate advice on foods high in purines (Arthritis UK, n.d.).
For more ideas, see Arthritis UK's guide to foods and arthritis or call its helpline on 0800 5200 520. You might also like our post on tart cherries and arthritis.
References
Arthritis UK (n.d.) Are there any foods that help with arthritis? Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/eating-well-with-arthritis/are-there-any-foods-that-help-with-arthritis/ (Accessed: 27 September 2026).
British Dietetic Association (2021) Osteoarthritis and diet. Available at: https://www.bda.uk.com/resource/osteoarthritis-diet.html (Accessed: 27 September 2026).
British Heart Foundation (2024) Anti-inflammatory diet: what you need to know. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/anti-inflammatory-diet (Accessed: 27 September 2026).
NHS (n.d.a) Fish and shellfish. Available at: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ (Accessed: 27 September 2026).
NHS (n.d.b) Eat less saturated fat. Available at: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eat-less-saturated-fat/ (Accessed: 27 September 2026).
NHS (n.d.c) Salt: the facts. Available at: https://www.nhs.uk/live-well/eat-well/food-types/salt-nutrition/ (Accessed: 27 September 2026).
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Important medical disclaimer
The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.
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