What to Eat for Arthritis | Foods That Help Reduce Inflammation

Living with arthritis can make everyday movement harder. What you eat won’t cure arthritis, but it can influence inflammation, energy, and joint comfort.

Written by Kate Stoker, Principal Dietitian at Simply Nutrition Dietitians

What we often see in clinic is people trying a range of diets or cutting out foods without clear benefit. Many people try cutting out foods without a clear plan, which often leads to more restriction without real improvement. A structured, balanced approach usually works better.

There is no single “arthritis diet”.

But certain eating patterns can help reduce inflammation, support joint health, and improve overall wellbeing.

Focus on a balanced, anti-inflammatory pattern

A good starting point is the Australian Guide to Healthy Eating. Consistency matters more than any single “superfood”.

• Plenty of vegetables and fruit (aim for colour variety)
• Wholegrains like oats, brown rice, and wholemeal bread
• Lean protein: fish, eggs, legumes, poultry
• Healthy fats: olive oil, nuts, seeds
• Limit highly processed foods and excess saturated fat

Brightly coloured foods, tea, dark chocolate, and herbs are rich in antioxidants, which may help reduce inflammation.

Weight and joint load

Carrying extra weight increases pressure on hips, knees, and ankles. Even small, gradual weight changes can reduce joint strain.

• Pair nutrition with low-impact activity like walking or swimming
• Avoid extreme diets that are hard to sustain
• Focus on consistent habits over time

Omega-3 fats and inflammation

Omega-3 fats have been shown to have an anti-inflammatory effect, particularly in rheumatoid arthritis.

• Include oily fish (e.g. salmon, sardines) 2–3 times per week
• Use canola or olive oil in cooking
• Add flaxseed, chia seeds, and leafy greens
• Consider supplements if intake is low

Common myths

We often see people cutting out large food groups based on advice online. Many of these restrictions are not supported by evidence.

• Nightshade vegetables (e.g. tomato, capsicum, eggplant) do not need to be avoided
• Citrus fruits are not proven to worsen arthritis
• Apple cider vinegar is not a treatment

Supplements

Some people use glucosamine for joint support. Evidence is mixed, and it may help some individuals more than others.

Before starting supplements, it’s worth discussing what is appropriate for your situation.

The bigger picture

There isn’t a single food that will fix arthritis. The biggest improvements come from consistent, sustainable changes to your overall eating pattern.

You don’t need a restrictive diet.

You need a practical plan that supports your joints, your energy, and your lifestyle.

Need help with arthritis and nutrition?

Get personalised guidance to improve your diet, manage symptoms, and support long-term joint health.

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