Written by Rachael Link, MS, RD on October 4, 2017

If you have arthritis, you know just how devastating this condition can be.

Arthritis is a term for a class of diseases that cause pain, swelling and stiffness in the joints. It can affect people of all ages, genders and ethnic backgrounds.

There are many different types of arthritis. Osteoarthritis is one type, which develops in joints with overuse. Another type is rheumatoid arthritis, an autoimmune disease in which your immune system attacks your joints (1Trusted Source, 2Trusted Source).

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Fortunately, there are many foods that can ease inflammation and may help relieve some of the joint pain associated with arthritis.

In fact, one survey found that 24% of those with rheumatoid arthritis reported that their diet had an impact on the severity of their symptoms (3Trusted Source).

This article will look at 10 of the best foods to eat if you have arthritis.

1. Fatty Fish

Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.

In one small study, 33 participants were fed either fatty fish, lean fish or lean meat four times each week. After eight weeks, the fatty fish group had decreased levels of specific compounds related to inflammation (4Trusted Source).

An analysis of 17 studies found that taking omega-3 fatty acid supplements decreased joint pain intensity, morning stiffness, the number of painful joints and use of pain relievers in patients with rheumatoid arthritis (5Trusted Source).

Similarly, a test-tube study showed that omega-3 fatty acids reduced several inflammatory markers that are involved in osteoarthritis (6Trusted Source).

Fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms (7Trusted Source, 8Trusted Source).

The American Heart Association recommends including at least two servings of fatty fish in your diet each week to take advantage of the beneficial anti-inflammatory properties (9).

Summary: Fatty

fish is high in omega-3 fatty acids and vitamin D, both of which may be

beneficial for reducing inflammation and the severity of arthritis symptoms.

2. Garlic

Garlic is jam-packed with health benefits.

In some test-tube studies, garlic and its components have been shown to have cancer-fighting properties. They also contain compounds that may lower the risk of heart disease and dementia (10Trusted Source, 11Trusted Source).

Additionally, garlic has been shown to have an anti-inflammatory effect that may help decrease symptoms of arthritis.

In fact, some research has shown that garlic may enhance the function of certain immune cells to help strengthen the immune system (12Trusted Source).

In one study, researchers analyzed the diets of 1,082 twins. They found that those who ate more garlic had a reduced risk of hip osteoarthritis, likely thanks to garlic’s strong anti-inflammatory properties (13Trusted Source).

Another test-tube study showed that a specific component in garlic could decrease some of the inflammatory markers associated with arthritis (14Trusted Source).

Adding garlic to your diet could benefit both arthritis symptoms and overall health.

Summary: Human

and test-tube studies have found garlic may possess anti-inflammatory

properties, and that eating it may be associated with a decreased risk of


3. Ginger

Besides adding a burst of flavor to teas, soups and sweets, ginger may also help ease the symptoms of arthritis.

A 2001 study assessed the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain (15Trusted Source).

One test-tube study also found that ginger and its components blocked the production of substances that promote inflammation in the body (16Trusted Source).

Another study found that treating rats with ginger extract decreased levels of a specific inflammatory marker involved in arthritis (17Trusted Source).

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

Summary: Ginger

has been shown to reduce symptoms of arthritis. Test-tube and animal studies

have also found it may decrease inflammation, but more research in humans is


4. Broccoli

It’s no secret that broccoli is one of the healthiest foods out there. In fact, it may even be associated with reduced inflammation.

One study that looked at the diets of 1,005 women found that the intake of cruciferous vegetables like broccoli was associated with decreased levels of inflammatory markers (18Trusted Source).

Broccoli also contains important components that could help reduce symptoms of arthritis.

For example, sulforaphane is a compound found in broccoli. Test-tube studies have shown that it blocks the formation of a type of cell involved in rheumatoid arthritis development (19Trusted Source).

An animal study also found that sulforaphane could reduce the production of certain inflammatory markers that contribute to rheumatoid arthritis (20Trusted Source).

While more studies in humans are needed, these test-tube and animal study results show that the compounds in broccoli may help decrease symptoms of arthritis.

Summary: Broccoli

has been associated with reduced inflammation. It also contains sulforaphane,

which may have anti-inflammatory properties, according to test-tube studies.

More research is needed to look at the effects of broccoli in humans.


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5. Walnuts

Walnuts are nutrient-dense and loaded with compounds that may help reduce the inflammation associated with joint disease.

One analysis of 13 studies showed that eating walnuts was associated with reduced markers of inflammation (21Trusted Source).

Walnuts are especially high in omega-3 fatty acids, which have been shown to decrease the symptoms of arthritis (5Trusted Source).

In one study, 90 patients with rheumatoid arthritis took supplements of either omega-3 fatty acids or olive oil.

Compared to the olive oil group, those who received omega-3 fatty acids experienced lower levels of pain and were able to reduce their use of arthritis medications (22Trusted Source).

However, most existing research focuses on the effects of omega-3 fatty acids in general on arthritis. Further studies are required to learn more about the effects of walnuts, specifically.

Summary: Walnuts

are high in omega-3 fatty acids, which could alleviate arthritis symptoms as

well as inflammation.

6. Berries

Tons of antioxidants, vitamins and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation.

In one study of 38,176 women, those who ate at least two servings of strawberries per week were 14% less likely to have an elevated level of inflammatory markers in the blood (23Trusted Source).

Additionally, berries are rich in quercetin and rutin, two plant compounds that boast a huge number of benefits for your health.

In one test-tube study, quercetin was found to block some of the inflammatory processes associated with arthritis (24Trusted Source).

Another study gave rats quercetin and rutin supplements, both of which decreased arthritis-related inflammation (25Trusted Source).

Fortunately, if you want to take advantage of these impressive health benefits, there’s a wide variety of berries to choose from. Strawberries, blackberries and blueberries are just a few options that can satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients.

Summary: Berries

contain antioxidants that have been shown to decrease arthritis-related

inflammatory markers in test-tube and animal studies.

7. Spinach

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 (26Trusted Source, 27Trusted Source).

Spinach, in particular, contains plenty of antioxidants as well as plant compounds that can relieve inflammation and help fight disease (28Trusted Source).

Spinach is especially high in the antioxidant kaempferol, which has been shown to decrease the effects of the inflammatory agents associated with rheumatoid arthritis (29Trusted Source).

A 2017 test-tube study treated arthritic cartilage cells with kaempferol, and found it reduced inflammation and prevented the progression of osteoarthritis (30Trusted Source).

However, more research is needed to study the effects of spinach and its components on humans with arthritis.

Summary: Spinach

is rich in antioxidants, including kaempferol. Test-tube studies have found

that kaempferol can reduce inflammation and slow the progression of


8. Grapes

Grapes are nutrient-dense, high in antioxidants and possess anti-inflammatory properties.

In one study, 24 men were given either a concentrated grape powder that was equivalent to about 1.5 cups (252 grams) of fresh grapes, or a placebo daily for three weeks. The grape powder effectively decreased levels of inflammatory markers in the blood (31Trusted Source).

Additionally, grapes contain several compounds that have been shown to be beneficial in the treatment of arthritis. For example, resveratrol is an antioxidant present in the skin of grapes.

In one test-tube study, resveratrol showed potential for helping prevent the thickening of the joints associated with arthritis by blocking the formation of rheumatoid arthritis cells (32Trusted Source).

Grapes also contain a plant compound called proanthocyanidin, which may have promising effects on arthritis. For example, one test-tube study showed that grape seed proanthocyanidin extract reduced inflammation related to the disease (33Trusted Source).

Keep in mind that these are test-tube studies using concentrated doses of antioxidants far greater than the amount you would consume in a typical serving.

Further research is needed to determine how these results may translate to humans.

Summary: Grapes

have anti-inflammatory properties and contain compounds that may help reduce

inflammation. However, additional studies in humans are needed.

9. Olive Oil

Well-known for its anti-inflammatory properties, olive oil may have a favorable effect on arthritis symptoms.

In one study, mice were fed extra-virgin olive oil for six weeks. This helped stop the development of arthritis, reduce joint swelling, slow cartilage destruction and decrease inflammation (34Trusted Source).

In another study, 49 participants with rheumatoid arthritis consumed either fish oil or an olive oil capsule each day for 24 weeks.

At the end of the study, levels of a specific inflammatory marker had decreased in both groups — by 38.5% in the olive oil group and between 40–55% in the fish oil group (35Trusted Source).

Another study analyzed the diets of 333 participants with and without rheumatoid arthritis, finding that olive oil consumption was associated with a lower risk of the disease (36Trusted Source).

Although more research is needed on the effects of olive oil on arthritis, including olive oil and other healthy fats in your diet can definitely benefit your health, and may also reduce arthritis symptoms.

Summary: Olive

oil has been shown to reduce inflammation and may be associated with a lower

risk of arthritis. One animal study found that it may slow arthritis

progression and ease symptoms.

10. Tart Cherry Juice

Tart cherry juice is an increasingly popular beverage derived from the fruit of the Prunus cerasus tree.

This potent juice offers a wide array of nutrients and health benefits, and may even help reduce the symptoms of arthritis.

In one study, 58 participants received either two 8-ounce (237-ml) bottles of tart cherry juice or a placebo every day for six weeks.

Compared to the placebo, tart cherry juice significantly decreased symptoms of osteoarthritis and reduced inflammation (37Trusted Source).

In another study, drinking tart cherry juice for three weeks reduced the levels of inflammatory markers in 20 women with osteoarthritis (38).

Be sure to look for an unsweetened variety of tart cherry juice to make sure you don’t consume excess added sugar.

In combination with a healthy diet and other arthritis-fighting foods, a serving of unsweetened tart cherry juice per day may help decrease some of the symptoms of arthritis.

Summary: Studies

show that tart cherry juice could lower inflammation and alleviate some

symptoms of arthritis.

The Bottom Line

It’s clear that diet can play a major role in arthritis severity and symptoms.

Luckily, a variety of foods with powerful components may offer relief from inflammation and arthritis — while also promoting overall health.

Along with conventional treatments, eating a nutritious diet containing healthy fats, a few servings of fatty fish and plenty of produce may help reduce some symptoms of arthritis.

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