Top 10 Foods to Eat if You Have Arthritis

If you are suffering from arthritis—either rheumatoid or osteoarthritis—you can find relief in surprising places: foods. Food really is the best medicine when it comes to healing the joint inflammation, fatigue and other symptoms of arthritis. While there are many great foods to choose from, here are some of my favorites:


Blueberries are also excellent anti-inflammatory agents. They increase the amounts of compounds called heat-shock proteins, which decrease as people age, thereby causing inflammation and damage. By eating blueberries regularly, these heat-shock proteins stop declining; inflammation lessens and pain decreases, not to mention they just taste fabulous.

Brown Rice

Unlike white rice, brown rice is high in fiber and vitamin E. Vitamin E is essential for healthy lubrication of joints and a balanced immune system as well as many other critical functions in your body. During the processing of brown rice into white, these nutrients are largely lost. Brown rice also contains high amounts of the minerals manganese, magnesium and selenium as well as tryptophan, which helps with sleep, a common issue among arthritis sufferers.


It reduces pain linked to arthritis. Cinnamon has been shown in a study published in the medical journal Immunopharmacology and Immunotoxicology to reduce cytokines linked to arthritic pain.

Fatty Fish

Dr. Joel M. Kremer, MD, a researcher who has conducted multiple studies showcasing the benefits of fish oils on arthritis, published a double-blind study in the journal Arthritis and Rheumatism of patients with multiple swollen and tender joints, fatigue and morning stiffness. When they took fish oil capsules for fourteen weeks their symptoms improved. Joint tenderness improved by one-third, and the participants were free of fatigue for over two and a half hours longer each day. Dr. Kremer found that fish oils suppressed the body’s production of leukotriene B4, the main inflammatory substance in the body and the one considered largely responsible for arthritic symptoms. He observed that the lower the production of leukotriene B4, the fewer the number of tender joints. He has found benefits for both rheumatoid and osteoarthritis. Fatty fish like wild salmon, mackerel and sardines contain the highest amounts of joint-healing fish oils.


Gingerroot is one of the best foods to eat for any type of pain or inflammation. In a study published in Arthritis researchers compared an extract of ginger to two frequently used drugs for osteoarthritis and rheumatoid arthritis—betamethasone and ibuprofen (Advil or Motrin). The latter had no effect on inflammatory compounds called cytokines but both ginger and betamethasone had significant effects. Unlike betamethasone that has many serious side effects, including: weight gain, vision problems and high blood pressure, ginger offers many additional health benefits, making it a great choice for arthritis sufferers.

Olive Oil

One of the foundations of the Mediterranean diet, olive oil has been found to be beneficial for those suffering from arthritis.

Flax Oil and Flax Seeds

Essential fatty acids are critical to balancing inflammation and pain in the body because they’re the precursors of inflammation-regulating chemical messengers known as prostaglandins. Prostaglandins are made from omega 3 and omega 6 fatty acids. Both types of essential fatty acids are required, but the ratio is what matters most.

The vast majority of the population is deficient in omega 3 fatty acids, which can cause inflammation to go unchecked in the body. Omega 3 fatty acids are primarily found in the oils of cold-water fish, such as salmon, mackerel, herring, sardines and anchovies, as well as nuts and seeds like flax, hemp and walnut. Add flax oil or flaxseeds to your salad dressings, organic popcorn, oatmeal, smoothies or other foods on a daily basis for best results.


They don’t just taste great, raspberries are powerful healing foods. Research in the Journal of Agriculture and Food Chemistry found that two compounds found in raspberries, elligitannins and anthocyanins, are highly effective in their ability to reduce inflammation linked to arthritis.


In a study published in the journal Clinical Interventions in Aging, researchers found that this healing yellow curry spice was as effective as ibuprofen in the treatment of osteoarthritis of the knees.

Walnuts and Walnut Oil

Rich in anti-inflammatory omega 3 fatty acids, walnuts are a great choice for an anti-arthritis regime. Research published in the Journal of Nutrition found that walnuts cause a significant change to the numbers of key anti-inflammatory bacteria in the gut, which is where most inflammation starts. People who regularly ate walnuts had an increase in Faecalibacterium, that have been linked to reductions in inflammation.

Related Studies:


Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: Cancer-Proof: All Natural Solutions for Cancer Prevention and HealingFollow her work.



Helen C
Helen C8 days ago

Eat blueberries every day, there yummy & they help

Daniel N
Daniel N11 days ago


Greta L
Greta L14 days ago

Thank you

Clare O
Clare O14 days ago


Lisa M
Lisa M15 days ago


Lisa M
Lisa M15 days ago


Vincent T
Vincent T15 days ago


Barbara S
Barbara S16 days ago

thank you

Thomas M
Thomas M16 days ago

thanks for sharing

shana l
shana l16 days ago

Yes, we can eat our way to good and better health. But instead we destroy ourselves with chips and fast food. And then complain about aches and pains. The answer is in the produce aisle.