Arthritis and Diet: Nutritional Strategies for Osteoarthritis and Rheumatoid Arthritis

Diet doesn't cause or cure arthritis, but specific patterns can modulate inflammation, weight, and symptom severity.

Osteoarthritis (OA)

• Weight management: Each pound lost reduces knee load by 4 lbs. Even 5–10% weight loss improves pain/function.
• Anti-inflammatory foods: Fruits, vegetables, whole grains, fatty fish (salmon, sardines), nuts, olive oil.
• Omega-3s: EPA/DHA from fish or algae; may reduce joint stiffness.
• Vitamin D: Deficiency linked to progression; supplement if low.
• Antioxidants (vit C, E, selenium): Protect cartilage from oxidative stress.

Rheumatoid Arthritis (RA)

• Mediterranean diet: Strongest evidence for reducing disease activity and CVD risk.
• Omega-3s: High-dose (2–3 g EPA/DHA) may modestly reduce morning stiffness/joint count.
• Gluten-free: Only if celiac or confirmed gluten sensitivity (test first).
• Limit: Processed meats, refined sugars, saturated/trans fats, excess alcohol.

General Principles

• Food-first approach; supplements only for documented deficiencies.
• Individual responses vary—keep a food-symptom diary.
• Diet complements, never replaces, DMARDs/biologics.
• Consult a rheumatology dietitian for personalized plan.