Maintaining a healthy weight is the single most impactful dietary step you can take for knee OA. A Mediterranean eating pattern supports both weight and inflammation.
This is general information, not a substitute for personalised medical advice.
A Mediterranean-style anti-inflammatory diet is the most evidence-backed eating pattern for knee arthritis. It emphasises vegetables, fruit, wholegrains, pulses, oily fish, olive oil, nuts and seeds, with limited ultra-processed food and sugar.
Limit ultra-processed foods, sugary drinks, excess alcohol, and large amounts of red or processed meat. Many people also notice individual triggers — a short food diary can help you spot them.
Yes — an anti-inflammatory eating pattern, combined with maintaining a healthy weight, has been shown to reduce joint pain and inflammatory markers in knee arthritis. Diet works best alongside exercise and any prescribed medication.
Evidence is mixed. Omega-3 fish oil, vitamin D (where deficient), and turmeric/curcumin have the most supportive research for knee oa. Speak to your GP or pharmacist before starting supplements, especially if you take other medication.
No single food causes knee arthritis, but ultra-processed foods, excess sugar, and (for gout in particular) high-purine foods and alcohol can worsen symptoms. Focus on overall pattern rather than individual "miracle" or "forbidden" foods.