The Link Between Diet and Osteoarthritis: Foods to Avoid and Include

Between Osteoarthritis

Link Between Diet and Osteoarthritis: What Foods To Avoid And Include For Improved Health

It’s no secret that diet plays a major role in your overall health. When it comes to osteoarthritis, certain foods can either help protect your joints or further exacerbate the pain and inflammation caused by this condition. By knowing which foods to avoid and include in your diet, you can have an impact on your osteoarthritis and potentially improve your overall health.

Foods To Avoid When Suffering From Osteoarthritis

1. Refined Sugars and Processed Foods – Refined sugars and processed foods generally lack important nutrients, vitamins and minerals. They tend to be high in calories, but low in essential nutrients, which can put added stress on the body and make it difficult to manage weight. Also, since sugar is known to cause inflammation, all forms of sugar, including white, brown and high-fructose corn syrup, should be avoided or limited to help manage inflammation associated with osteoarthritis.

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2. Dairy Products – Dairy products have been linked to inflammation, so if you’re struggling with the pain of osteoarthritis, limiting these products can help reduce flare-ups. Opt for lower fat or non-dairy alternatives such as almond, cashew or coconut milk instead.

3. Red Meat and Processed Meats – Eating red meat and processed meats, like sausage and bacon, can increase inflammation. If you’re looking for a good source of protein that won’t aggravate your osteoarthritis, choose leaner sources like fish or poultry instead.

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Foods To Include When Suffering From Osteoarthritis

1. Fruits and Vegetables – Fruits and vegetables are rich in antioxidants and phytonutrients which can help reduce inflammation in your body. Eating a variety of brightly coloured fruits and veggies is a great way to get an array of vitamins, minerals and anti-inflammatory compounds to help manage your osteoarthritis.

2. Whole Grains – Whole grains provide large amounts of dietary fibre and essential minerals like magnesium, iron and B vitamins, which are key for maintaining healthy joints. Opt for whole grains such as quinoa, brown rice, wild rice and oats rather than processed versions like white rice.

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3. Healthy Fats – Adding healthy fats to your diet is important for joint health. Choose oils like olive and canola, nuts, seeds and natural nut butters, which provide essential fatty acids and healthy calories.


Osteoarthritis is a painful condition that can be exacerbated by certain foods, while others can provide some relief. If you suffer from osteoarthritis, it’s important to make sure you’re eating a balanced diet that includes plenty of fruits and vegetables, whole grains and healthy fats, while avoiding refined sugars, dairy products and red or processed meats. By making these dietary adjustments, you can keep your joints healthy and reduce your symptoms.