If you are searching for foods that help arthritis, here is the direct answer: the research points to eating patterns and a few specific foods, not one food that fixes joint pain. Fish and a Mediterranean-style way of eating are the two that appear in the studies and review cited here. One hospital blog, University Health, also lists soy foods and green tea as better choices, and lists sugary foods and drinks, processed foods and red and processed meats as groups to limit. No trial cited on this page tests those soy, green tea or limit-group claims directly.
Which foods are linked to better arthritis control?
Two types of arthritis matter here. Osteoarthritis is the most common type. As of November 2026, the NIAMS osteoarthritis overview describes it as a degenerative joint disease in which the tissues in the joint break down over time. Rheumatoid arthritis (RA) is an autoimmune disease that affects the joints, and most of the diet trials below studied people with RA. Food may affect the two types differently, so know which one you have before you act on any list.
| Food or pattern | What the source says | Type of arthritis | Limits |
|---|---|---|---|
| Fish, especially oily fish such as herring, salmon, tuna and mackerel | University Health’s best and worst foods article says fish is high in omega-3 fatty acids, which it says naturally fight inflammation, and recommends regular servings each week. | Rheumatoid arthritis, per the article | Fish oil supplements are a different question; see the supplements table below. |
| Mediterranean-style diet | The 2023 review in Autoimmunity Reviews recommends an anti-inflammatory Mediterranean diet as part of nutrition therapy for RA, alongside medical treatment, with regular oily fish or omega-3 supplements. | Rheumatoid arthritis | The review presents this as an add-on to medical treatment, not a replacement. |
| Soy foods, such as tofu, edamame and soy milk | University Health, a hospital blog, describes soy as high in protein and fiber and low in fat, and as a food rich in omega-3. | Not specified | Comes only from one hospital blog; no arthritis trial in this guide tests soy. |
| Green tea | University Health, a hospital blog, says green tea’s polyphenols, a type of antioxidant, have been shown to slow cartilage breakdown and help reduce joint inflammation. It names EGCG, one of its antioxidants, as discouraging molecules that damage joints in people with RA. | Not specified (article mentions RA for EGCG) | A summary claim from the article, not a trial result. |
What the diet trials found
The most direct evidence comes from a few trials in people with RA. They are small, and they point in the same general direction without settling the question.
The 2020 ADIRA trial. Published in the 2020 ADIRA crossover trial in the American Journal of Clinical Nutrition, 50 people with RA ate for 10 weeks either an anti-inflammatory diet built around suggested foods or a control diet similar to general eating in Sweden, then switched after a 4-month break. Food for about half of their energy needs was delivered to their homes. The main analysis found no significant difference in disease activity, measured by a score called DAS28-ESR, which combines tender and swollen joints, a blood test of inflammation and a general health rating. In unadjusted analyses, the score fell significantly during the anti-inflammatory period. The authors say more studies are needed to tell whether the diet can cause clinically relevant improvements.
The 2021 exclusion diet trial. The 2021 Nutrients trial on an exclusion diet randomly assigned 40 people with long-standing RA to a 3-month diet that avoided meat, gluten, lactose and all dairy, or to a balanced diet that included those foods. Pain on a visual scale fell significantly in the restricted group. Both diets were designed to reduce weight, and body weight fell in both groups, so weight loss is part of what this trial measured. Removing all dairy and gluten is a large change, so plan it with your clinician or a dietitian.
The 2023 review. The review in Autoimmunity Reviews also says that diet has been shown to improve disease activity by reducing inflammation and oxidation and by affecting gut bacteria. It highlights the need for rheumatologists to work more closely with registered dietitians to support a balanced diet that fits each person.
A gout review. Gout is a form of inflammatory arthritis caused by crystals in the joints. A 2024 review of gouty arthritis in the International Journal of Molecular Sciences says polyphenol-rich foods offer favorable safety profiles, and it calls for large clinical trials before these strategies move into practice.
Which foods should I limit or avoid with arthritis?
University Health, a hospital blog, names three groups to limit. No trial cited on this page tests these directly. Start with these.
| Food group to limit | What the source says |
|---|---|
| Added sugars and sweet drinks, such as soda, candy, ice cream and condiments | University Health says added sugars can be especially harmful for people with arthritis. It reports that one study found foods with added sugars were the most likely to worsen RA symptoms, and another found people who drank sweet drinks were three times more likely to have arthritis. The blog does not name either study, so these are its summaries, not checked results. The ‘three times’ figure is an association, not proof that sweet drinks cause arthritis. |
| Processed foods, such as fast food, breakfast cereal, cakes, bread, biscuits and microwavable meals | University Health says processed foods tend to contain more added sugars, preservatives and refined grains than whole foods, and it suggests fresh fruits and vegetables instead. |
| Red and processed meats, such as beef, pork, lamb and processed sausages | University Health says research shows people who regularly eat these have higher levels of inflammation. It says red meat may raise IL-6 and CRP, two blood markers of inflammation, and homocysteine. |
Lists of 10 or 12 “worst foods” go further than the research on this page. If you see one, check whether it cites a study for each food.
For hand arthritis, NIAMS notes that the ends of the fingers and the base and ends of the thumbs are among the most commonly affected joints. The research here does not single out foods for the hands, so the same three groups are the place to start, and your hand therapist or clinician can tell you what fits your case.
Are supplements a shortcut?
Supplements are often marketed for arthritis. The NCCIH chronic pain fact sheet from the National Center for Complementary and Integrative Health says that “natural” does not always mean safe, that some dietary supplements may have side effects and may interact with medications, and that the U.S. Food and Drug Administration has warned about several supplements promoted for arthritis or pain that were tainted with prescription drugs.
As of November 2026, the NCCIH glucosamine and chondroitin fact sheet and the NCCIH chronic pain fact sheet report the following positions from the 2019 American College of Rheumatology and Arthritis Foundation guideline and other sources.
| Supplement | Position in the sources | Safety notes |
|---|---|---|
| Glucosamine | The 2019 guideline strongly recommends against glucosamine for arthritis of the hand, hip or knee, because the studies with the lowest risk of bias did not show it works better than a placebo. | Glucosamine may raise blood sugar in some people, and it has been associated with more bleeding in people taking warfarin. |
| Chondroitin | The guideline recommends against chondroitin for hip or knee osteoarthritis. It conditionally recommends chondroitin for hand osteoarthritis, based on a single study. | Chondroitin is described as apparently safe in the sources. |
| Fish oil for osteoarthritis | The guideline conditionally recommends against fish oil for osteoarthritis because only one study exists. | Ask your clinician before adding any supplement to a medicine you already take. |
| Omega-3 fatty acids for RA | The NCCIH says omega-3 fatty acids of the types found in fish oil may have beneficial effects on RA when used in addition to conventional drug therapy. | Use alongside, not instead of, your RA treatment plan. |
| Vitamin D for osteoarthritis | The guideline conditionally recommends against vitamin D for osteoarthritis because the overall evidence does not show a benefit. | Vitamin D is covered in the NIH vitamin D fact sheet, which says most people should get most of their nutrients from food and beverages. |
What about seeds and herbs?
The NCCIH says no nutritional approach other than omega-3 fatty acids has shown clear benefits for RA. It notes “preliminary evidence” for a few supplements, particularly gamma-linolenic acid, found in evening primrose oil, borage seed oil and black currant seed oil, and for the herb thunder god vine. Preliminary means early evidence, not proof, so talk with your clinician before trying any of them.
What calms arthritis pain besides food?
Food is one part of a plan. The NCCIH chronic pain fact sheet summarizes the 2019 American College of Rheumatology and Arthritis Foundation guideline for osteoarthritis of the hand, hip or knee:
- Tai chi is strongly recommended for osteoarthritis of the hip or knee. Studies found improvements in pain, stiffness, balance and physical function.
- Acupuncture is conditionally recommended for arthritis of the hand, hip or knee. The guideline says the evidence is controversial.
- Massage may help pain in arthritis, but the guideline conditionally recommends against it for hip or knee osteoarthritis because the evidence is weak.
- Yoga is conditionally recommended for knee osteoarthritis, based on its similarity to tai chi.
Track what helps and what does not. The Tracking and Describing Your Pain guide shows how to write this down in a way your clinician can use. Sleep also affects how pain feels, and the sleep and arthritis page covers the connection.
How fast can I get rid of arthritis inflammation?
The trials here ran for weeks to months, not days. The ADIRA trial lasted 10 weeks, and the exclusion diet trial ran for 3 months. NIAMS says joint damage in osteoarthritis usually develops gradually over years. Expect food changes, if they help you at all, to show over weeks, and bring the results to your clinician.
Which diet is right for me?
No single diet is right for everyone, and the trials did not test one diet against every other option. Your type of arthritis, your medicines and your weight all matter. Ask your rheumatologist or primary care clinician whether a referral to a registered dietitian fits your situation. The 2023 review says that kind of teamwork is what the research points toward.
What is still not known?
- Whether these diets change long-term outcomes. The ADIRA authors say more studies are needed.
- How much of the exclusion diet result comes from weight loss, since both diets were designed to reduce weight.
- Whether supplements help. The NCCIH notes studies have had inconsistent results, including for glucosamine and joint space.
- Whether the gout review’s favorable findings for polyphenol-rich foods hold in large trials.
What should I bring to my next visit?
Bring a short list of your questions and any foods, drinks and supplements you already use. Your your medication list for a pain-care visit guide explains what to include. If you have RA specifically, the seropositive rheumatoid arthritis guide covers the questions that often come up.
Questions to ask:
- Do I have osteoarthritis or rheumatoid arthritis, and does that change which foods matter for me?
- Could any food or supplement I take interact with my medicines?
- Would a referral to a registered dietitian make sense for me?
- Which movement options, such as tai chi, could fit my current limits?
Wording you can use: “Before I change my diet or start any supplement, can you check it against my medicines with me?”
If your pain changes suddenly, read when pain changes suddenly and do not wait for your next appointment to get it checked.
Before you order anything, check with your clinician or pharmacist about any supplement, and check the label for ingredients and amounts yourself.
By the Pain Care Questions Team
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