What to Eat if you have Osteoarthritis

Date Posted : March 23, 2022

Although Osteoarthritis cannot be cured by changing your diet, there are some foods that can help reduce your OA symptoms. Here is a list of 7 foods you can eat to fight inflammation caused by osteoarthritis.

Did you know that making changes to your diet can help you manage your Osteoarthritis symptoms better? Although changes to your diet won’t cure your osteoarthritis, some foods have anti-inflammatory capabilities which can help reduce symptoms while others may work to amplify them. 

Here are 7 foods you can eat to help strengthen your bones, muscles and joints while fighting inflammation:

1. Salmon, tuna, sardines and mackerel for osteoarthritis

The omega-3 fatty acids found in these fish have proved to decrease inflammation by eating 3 to 4 ounce servings of them two or more times a week. If you do not prefer to eat fish, you can take supplements that contain omega-3 such as fish oil, krill oil, or flaxseed oil. You can also eat foods with flaxseed oil, walnuts or chia seeds as well to fight inflammation.

2. Canola and olive oils

Another good source of omega-3 are canola and olive oils which also contain omega-6 fatty acids to help reduce inflammation. The extra virgin olive oils have a component called oleocanthal which also contains anti-inflammatory properties.

3. Green tea for osteoarthritis

Known for having high levels of antioxidants and nutrients, the high levels of polyphenols also help reduce inflammation and slow down the rate of cartilage damage.

4. Mediterranean diet

A Mediterranean diet of fruits and vegetables, whole grains, legumes, fish, yogurt, and healthful fats such as olive oil and nuts has shown to reduce the inflammation that contributes to osteoarthritis, and even offer other health benefits such as weight loss.

5. Dark, leafy greens for osteoarthritis

Another great source of vitamin D are dark, leafy greens such as spinach, kale, chard, and collard greens. These greens are essential for absorbing calcium and also boosting your overall immune system. 

6. Broccoli

Besides being rich in vitamins K and C, and calcium, broccoli contains a compound called sulforaphane which researchers have found could slow down the progression of osteoarthritis

7. Ginger and Turmeric 

The use of both ginger and turmeric in dishes has increased exponentially lately due to their anti-inflammatory properties which can be used to reduce inflammation caused by osteoarthritis.

Looking for more information on how to stay active and manage your Osteoarthritis symptoms? Helping my Arthritis offers current education and treatment options around first and second-line physiotherapy for hip and knee osteoarthritis patients around Surrey, Delta, and Vancouver BC. With the recent growth in telehealth options, we are able to now offer osteoarthritis management programs to patients living anywhere in BC! Reach out today to learn more about how to help your arthritis, call 604-306-0127 or email to consult with Nadine Plotnikoff, the physiotherapist behind Helping My Arthritis.