Quick answer: No single food treats arthritis. The best-supported choices are oily fish (omega-3 fats can reduce inflammation and disease activity in rheumatoid arthritis), a Mediterranean-style eating pattern, fibre-rich wholegrains, beans, fruit and vegetables, and calcium and vitamin D foods for bone health. Evidence for individual 'superfoods', spices, apple cider vinegar and manuka honey is weak or absent.
Evidence checked on 10 October 2026 against Arthritis UK's foods that help guidance, NICE NG100, the NHS Eatwell Guide and systematic reviews listed below.
Lists of "the best foods for arthritis" are everywhere, but they rarely tell you how strong the evidence is. Some foods have decent research behind them. Others rest on a laboratory study, a single small trial or simply tradition. This guide grades the evidence honestly, so you can focus your effort and money on what is most likely to help, and enjoy the rest without unrealistic expectations.
Arthritis UK (formerly Versus Arthritis) puts it simply: there is no specific food that will help with arthritis, but some people feel certain foods help reduce their symptoms, and a healthy, balanced diet is important. Diet changes should never replace the treatment you have been given.
How we graded the evidence
| Grade | Meaning |
|---|---|
| Stronger | Supported by several human trials or systematic reviews, or by UK guidance such as NICE |
| Moderate | Some human evidence, but mixed or limited; reasonable to include for wider health benefits |
| Weak or early | Mainly laboratory, animal or small studies; not enough to rely on |
| No evidence | Claims not supported by research |
The evidence at a glance
| Food or pattern | Evidence for arthritis | Why include it |
|---|---|---|
| Oily fish | Stronger (rheumatoid arthritis); weak (osteoarthritis) | Long-chain omega-3; heart health |
| Mediterranean-style pattern | Moderate | Suggested by NICE for RA; heart health; weight |
| Fibre-rich foods (wholegrains, beans, fruit, vegetables) | Moderate (inflammation markers) | Gut and heart health; fullness |
| Calcium and vitamin D foods | Stronger for bone health | Osteoporosis risk is higher with some arthritis and steroids |
| Iron-rich foods | Moderate (anaemia risk) | Anaemia is more common with inflammatory arthritis |
| Olive and rapeseed oil | Moderate, as part of the Mediterranean pattern | Unsaturated fats instead of saturated |
| Nuts and seeds | Weak for joints | Healthy fats, protein, vitamin E |
| Brightly coloured fruit and vegetables | Weak for joints | Vitamins A, C, E and K; fibre |
| Broccoli (sulforaphane) | Early research | Nutritious vegetable; trial under way |
| Spices (turmeric, ginger, garlic) | Weak to moderate, mostly as supplements | Flavour; fewer salty sauces |
| Apple cider vinegar, manuka honey | No evidence | Arthritis UK says no evidence they improve symptoms |
Oily fish: the strongest food evidence
Arthritis UK says research has shown that long-chain omega-3 fatty acids in oily fish can reduce inflammation and disease activity in people with rheumatoid arthritis. The NHS recommends at least 2 portions of fish a week, 1 of which should be oily, such as salmon, mackerel, sardines, pilchards, herring or trout. Fresh and tinned tuna do not count as oily fish.
Arthritis UK notes that short-chain omega-3 from plant sources such as flaxseed does not have the same anti-inflammatory effect. The evidence for osteoarthritis is much weaker. Our omega-3 evidence review covers fish oil supplements, doses and safety, including with blood thinners.
Easy ways: sardines on toast, mackerel pâté, salmon traybake, kippers for breakfast, tinned salmon fishcakes.
The Mediterranean pattern
NICE guidance on rheumatoid arthritis (NG100) says there is no strong evidence that diet changes help arthritis, but people can be encouraged to follow Mediterranean diet principles: more bread, fruit, vegetables and fish, less meat, and plant-oil products in place of butter and cheese. Arthritis UK says research has shown this style of eating is helpful for some types of arthritis, and that it is very similar to the recommended UK diet.
The evidence is encouraging but not conclusive. A 2026 systematic review and meta-analysis (Limongi and colleagues) found that following a Mediterranean diet may have some benefit for pain in knee osteoarthritis, but said more high-quality studies are needed. A Cochrane review of diets for rheumatoid arthritis (2009) found the effects uncertain because the studies were small. The pattern is still a sensible choice because of its strong evidence for heart health. Our Mediterranean diet guide explains how to follow it.
Fibre-rich foods
Arthritis UK says some research has shown fibre can have an effect on inflammation, with studies linking higher fibre intake to lower levels of C-reactive protein (CRP), an inflammation marker that is often raised in inflammatory arthritis and linked to heart problems. It is not known exactly why. The NHS says adults should aim for 30g of fibre a day, while most eat about 20g.
Good sources: porridge oats, wholemeal bread, brown rice, wholewheat pasta, beans, lentils, chickpeas, vegetables, fruit, and potatoes with skins.
Calcium and vitamin D foods
These do not treat arthritis, but they protect your bones, which matters because some types of arthritis and treatments such as steroids increase osteoporosis risk. Arthritis UK says research has shown that calcium and vitamin D supplements can reduce the risk of fractures.
- Calcium: milk, yoghurt and cheese; calcium-fortified plant drinks; calcium-set tofu; tinned fish with soft bones such as sardines and pilchards; broccoli and nuts.
- Vitamin D: oily fish, egg yolks, red meat and fortified foods. The NHS advises everyone to consider a 10 microgram supplement in autumn and winter.
Our calcium foods guide, linked at the end of this page, has easy ideas.
Iron-rich foods
Arthritis UK explains that people with arthritis can be more likely to develop iron deficiency anaemia, because the condition and its flare-ups can affect iron absorption and some medicines can make it harder to absorb iron. Iron is found in red meat, fish, poultry, beans and peas, and dark green vegetables. Eating vitamin C-rich foods such as citrus fruit, berries, broccoli and peppers with plant sources helps absorption. Do not take iron supplements unless your doctor advises it.
Olive oil, rapeseed oil, nuts and seeds
The NHS Eatwell Guide recommends choosing unsaturated oils and spreads in small amounts. Olive oil is central to the Mediterranean pattern, and rapeseed oil is a cheaper UK-grown alternative. Arthritis UK notes that too many omega-6 fats, found in oils such as corn and sunflower oil, may increase inflammation, although you do need some. Nuts and seeds provide healthy fats, protein and vitamin E. All fats are high in energy, so use small amounts if you are managing your weight.
Colourful fruit and vegetables
Arthritis UK says it is thought that antioxidants such as vitamins A, C and E may help reduce the progress of joint problems, but there is not much research to show this yet. Some research suggests vitamin K, found in kale, spinach and broccoli, may play a role in osteoarthritis because of its role in bone and cartilage. Eating a range of colours is a simple way to get these vitamins and fibre. The NHS recommends at least 5 portions a day.
Arthritis UK also says there is no clear link between citrus fruits and inflammation, and some evidence suggests they may reduce the risk of inflammatory arthritis. Nightshade vegetables such as tomatoes and peppers have not been linked to inflammation. See our guide to foods that may trigger symptoms for more on this.
If you take warfarin, keep your intake of vitamin K-rich greens fairly steady rather than suddenly eating much more.
Broccoli and sulforaphane: early research
Arthritis UK reports that research it funded found that sulforaphane, found in broccoli and similar vegetables, can reduce inflammation and slow the progress of osteoarthritis in laboratory studies. It is now funding a trial at the University of East Anglia to test whether eating broccoli helps people with osteoarthritis reduce pain and stay mobile. Until results are published, broccoli is best seen as a nutritious vegetable rather than a treatment.
Spices
Arthritis UK says a lot of research has looked at spices such as turmeric, garlic, ginger, cinnamon and black pepper, but some experts consider the evidence far from conclusive. Most trials use concentrated supplements, not amounts used in cooking. Supplements can interact with medicines such as anticoagulants. See our turmeric evidence guide for details. Using spices and herbs in cooking is a great way to add flavour while using less salt.
Foods with no good evidence
Arthritis UK says there is no evidence that apple cider vinegar or manuka honey improve arthritis symptoms, and they can be expensive. Some people feel they help, so there is no harm in trying them if you enjoy them, but keep an open mind about whether they are really making a difference. Our diet myths guide covers more popular claims.
How to judge a new food claim
New "miracle food" stories appear all the time. Arthritis UK suggests a few simple checks:
- Read beyond the headline. Headlines are written to grab attention and often simplify or exaggerate research.
- Consider the evidence. Was the study in people, or in cells or animals? How many people took part, and for how long? Was it compared with a placebo?
- Use a fact-checking service, such as Full Fact.
- Ask your healthcare team if you are unsure.
Also be cautious when the person making the claim is selling the product, when a food is said to work for every type of arthritis, or when you are told to stop your medicines.
Research-supported foods on a budget
The foods with the best evidence are often the cheapest: tinned sardines, mackerel and pilchards, porridge oats, dried or tinned beans and lentils, frozen vegetables and berries, rapeseed oil, eggs, milk and plain yoghurt. You do not need expensive "superfoods" or specialist products to eat well with arthritis.
Putting it on your plate
| Meal | Research-supported choices |
|---|---|
| Breakfast | Porridge with milk and berries; or kippers or sardines on wholemeal toast |
| Lunch | Bean and vegetable soup with wholemeal bread; or a salad with chickpeas, olive oil dressing and tinned salmon |
| Evening meal | Baked mackerel or salmon with new potatoes, broccoli and carrots; or lentil and vegetable curry with brown rice |
| Snacks | Fruit, plain yoghurt, a small handful of nuts |
For a full plan, see our anti-inflammatory diet guide and meal plans.
If you have gout, diabetes or a heart condition
Some advice changes with other conditions. Arthritis UK notes that oily fish such as anchovies, sardines and trout, along with some seafood and offal, are higher in purines and may need to be limited if you have gout, while dairy, eggs, bread, pasta and most fruit and vegetables are low in purines. If you have diabetes or a heart condition, ask your specialist or a dietitian for tailored advice.
When to see a dietitian
A registered dietitian can help you apply this evidence to your own life, especially if you have more than one condition, a small appetite, food allergies, or follow a vegetarian or vegan diet. Ask your GP or rheumatology team about a referral.
When to get medical help
Do not stop or reduce prescribed treatment because of diet changes. Speak to your GP or pharmacist before starting supplements, especially if you take warfarin or other anticoagulants, methotrexate or NSAIDs. See your GP if you feel very tired, breathless or notice signs of anaemia, or if you lose weight without trying. Get same-day advice from your GP or NHS 111 if a joint suddenly becomes hot, swollen and very painful, especially with a fever.
Frequently asked questions
What is the single best food for arthritis?
There is no single best food. Oily fish has the strongest evidence, mainly for rheumatoid arthritis, but your overall eating pattern matters more than any one food.
Are there foods that reduce inflammation?
Oily fish and a fibre-rich, Mediterranean-style diet have the most evidence for effects on inflammation. Claims about individual "anti-inflammatory superfoods" are mostly based on weak evidence.
Does apple cider vinegar help arthritis?
Arthritis UK says there is no evidence that apple cider vinegar improves arthritis symptoms.
Is broccoli good for arthritis?
It is a nutritious vegetable. Laboratory research on sulforaphane is promising and a UK trial is testing whether eating broccoli helps osteoarthritis, but results are not yet available.
Should I eat oily fish if I have gout?
Some oily fish are higher in purines. Ask your GP or a dietitian how much is right for you.
Can food replace my arthritis medicine?
No. Arthritis UK and NICE are clear that diet changes should not replace conventional treatment.
Sources and further reading
- Arthritis UK: Are there any foods that help with arthritis?
- Arthritis UK: Eating well with arthritis (research)
- NICE NG100: Rheumatoid arthritis in adults – recommendation 1.8.8 (diet)
- NHS: The Eatwell Guide
- NHS: Fish and shellfish
- Limongi F et al. Efficacy of Mediterranean diet in musculoskeletal disorders: systematic review and meta-analysis. Nutrition 2026 (PMID 41223661)
- Hagen KB et al. Dietary interventions for rheumatoid arthritis. Cochrane Database Syst Rev 2009 (PMID 19160281)
Educational information for people in the United Kingdom — not personal medical or dietary advice. Food and supplements can interact with medicines, so check with your GP, pharmacist or rheumatology team before changing your diet significantly or starting a supplement, and ask for a referral to a registered dietitian for individual advice. Charity no. 1218461. Pending clinical and editorial review. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Foods that may trigger symptoms — the other side of the plate
- Anti-inflammatory diet guide — putting it all together
- Omega-3 evidence review — fish oil in detail
- Calcium foods — protecting your bones
- Arthritis diet myths — claims that do not stand up