Diet for osteoarthritis
There's no specific OA diet, but maintaining a healthy weight and following a Mediterranean-style eating pattern can reduce inflammation and joint pain.
Foods to favour
- Oily fish (salmon, mackerel, sardines) two to three times a week for omega-3s
- Extra-virgin olive oil as the main cooking fat
- Colourful vegetables and fruit, especially leafy greens and berries
- Wholegrains: oats, brown rice, wholemeal bread
- Pulses, nuts, and seeds for plant protein and fibre
Foods to limit
- Ultra-processed foods high in added sugar and refined flour
- Sugary drinks and excess alcohol
- Processed and red meats more than a few times per week
- Foods high in saturated fat (deep-fried foods, pastries)
This is general information, not a substitute for personalised medical advice.
Frequently asked questions
What is the best diet for osteoarthritis?
A Mediterranean-style anti-inflammatory diet is the most evidence-backed eating pattern for osteoarthritis. It emphasises vegetables, fruit, wholegrains, pulses, oily fish, olive oil, nuts and seeds, with limited ultra-processed food and sugar.
What foods should I avoid with oa?
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.
Can diet reduce osteoarthritis inflammation?
Yes — an anti-inflammatory eating pattern, combined with maintaining a healthy weight, has been shown to reduce joint pain and inflammatory markers in osteoarthritis. Diet works best alongside exercise and any prescribed medication.
Do supplements help with oa?
Evidence is mixed. Omega-3 fish oil, vitamin D (where deficient), and turmeric/curcumin have the most supportive research for oa. Speak to your GP or pharmacist before starting supplements, especially if you take other medication.
Is there a single food that triggers osteoarthritis flares?
No single food causes osteoarthritis, 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.