The Ultimate Arthritis Diet Chart: Foods to Eat and Avoid for Arthritis Relief


Arthritis is a common condition that causes joint inflammation, pain, stiffness and damage. It affects over 54 million adults in the United States. While there is no cure for arthritis, certain dietary changes can help reduce symptoms and inflammation. Following an arthritis diet chart is one of the most effective ways to manage arthritis naturally.

This article provides a detailed arthritis diet chart listing the best foods to eat and foods to avoid. By making wise dietary choices, you can ease arthritis symptoms and improve your overall health.

Foods to Eat for Arthritis:

Fruits and Vegetables

Fruits and veggies are packed with antioxidants and anti-inflammatory compounds. They help fight oxidative stress and inflammation in the body. Some great choices include:

  • Citrus fruits: Oranges, grapefruits, lemons
  • Cruciferous veggies: Broccoli, cauliflower, Brussels sprouts
  • Leafy greens: Spinach, kale, lettuce
  • Fresh berries: Strawberries, blueberries, raspberries
  • Pineapple, cherries, grapes
  • Tomatoes, peppers, squash, carrots

Aim for 5-9 servings of fruits and veggies per day. Go for vividly colored produce as they tend to be higher in antioxidants.

Fatty Fish

Fatty fish like salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids. Omega-3s have potent anti-inflammatory effects that help relieve joint pain and stiffness in arthritis. Aim for 2-3 servings of fatty fish per week.

Nuts and seeds are great plant-based sources of healthy fats, protein and fiber. Walnuts, almonds, pecans, flaxseeds and chia seeds are excellent choices. They contain alpha-linolenic acid (ALA) which gets converted into anti-inflammatory compounds in the body.

Extra Virgin Olive Oil

Extra virgin olive oil contains oleocanthal, a compound with antioxidant and anti-inflammatory properties similar to ibuprofen. Use it for cooking, drizzling and dressings.

Herbs and Spices

Herbs and spices like turmeric, ginger, garlic, cinnamon, rosemary contain beneficial plant compounds. They have antioxidant, anti-inflammatory and pain-relieving properties. Add them generously to your meals

Green Tea

Green tea has polyphenols that help reduce inflammation and slow cartilage damage in arthritis. Sipping 2-3 cups of green tea daily can ease joint pain.

Whole Grains

Whole grains like oats, brown rice, quinoa, barley and buckwheat are rich in fiber and nutrients. They help control blood sugar and weight, reducing arthritis flare-ups.

Beans and Lentils

Beans and lentils are loaded with fiber, protein, minerals and anti-inflammatory phytonutrients. Kidney beans, chickpeas, black beans and lentils make great additions to soups, salads and sides.

Tart Cherries

Tart cherries and their juice contain high amounts of anthocyanins which give them the bright red color. Anthocyanins demonstrate anti-inflammatory and pain-relieving effects in arthritis patients.

Chicken, Turkey

Skinless poultry is a lean protein source that provides plenty of nutrients like vitamin B12, selenium, niacin and phosphorus. These help regulate inflammation in the body.

Foods to Avoid for Arthritis:

  1. Processed and Fried Foods

Processed foods like frozen meals, chips, cookies and fast food contain high amounts of salt, sugar, unhealthy fats and preservatives. They promote inflammation and can worsen arthritis pain.

  1. Refined Carbs

Foods made with white flour like bread, pasta, cereals and baked goods cause spikes in blood sugar levels. This increases inflammation and oxidative stress. Limit their intake.

  1. Red Meat

Although lean red meat is a good source of protein, it also contains saturated fat and cholesterol. Too much red meat may raise risks of heart disease, diabetes and inflammation.

  1. Sugar

Sugary foods rapidly increase blood glucose and insulin levels, leading to inflammation. They also contain zero nutrients. Avoid soda, candy, baked goods, ice cream and sugary cereals.

  1. Alcohol

Alcohol, especially in excess, can interact with certain arthritis medications and worsen symptoms. Limit intake to 1 drink per day for men, 1 drink per day for women at most.

  1. Salt and Preservatives

Excess sodium can promote fluid retention and inflammation in the joints. Limit processed foods with added salt, flavors, colors and preservatives.

  1. Dairy

Milk and milk products can trigger inflammation in people sensitive to lactose. Limit dairy like milk, cheese, cottage cheese, cream and yogurt.

  1. Nightshade Vegetables

Vegetables like tomatoes, potatoes, eggplants and peppers contain compounds called alkaloids. For some arthritis patients, nightshades may exacerbate inflammation and joint pain.

  1. Gluten

Those with celiac disease or gluten sensitivity may experience arthritis symptom relief by avoiding gluten. Foods with gluten include wheat, barley, rye and oats.

  1. Corn Oil

Vegetable oils made from corn, sunflower, safflower, soybean and cottonseed are high in omega-6 fatty acids. Too much omega-6 can create imbalance and promote inflammatory pathways.


Following an optimal arthritics chart diet can make a big difference in managing arthritis symptoms naturally. Focus on anti-inflammatory foods rich in antioxidants while limiting or avoiding inflammatory foods. Work with your doctor or dietitian to find an arthritis diet that works for you. A healthy diet combined with exercise and medication as needed can help you successfully manage arthritis.

Leave a comment