Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Get enough nutrients for bone and joint health
- Calcium: Dairy products, fortified plant milks, tofu made with calcium, leafy greens.
- Vitamin D: Fatty fish, fortified foods, and sunlight exposure. Some people may need a supplement if levels are low.
- Protein: Helps maintain muscle strength that supports joints. Choose lean meats, fish, eggs, dairy, beans, soy foods, and nuts.
Foods to limit
- Sugary drinks and sweets
- Highly processed foods
- Excess saturated and trans fats
- Excess alcohol (especially if taking certain arthritis medications)
- High-sodium processed foods if swelling or high blood pressure is a concern
Eat more anti-inflammatory foods
- Fatty fish (such as salmon, sardines, trout, and mackerel): Rich in omega-3 fatty acids, which may help reduce joint pain and stiffness.
- Fruits and vegetables: Especially berries, leafy greens, broccoli, oranges, and peppers, which provide antioxidants and vitamins.
- Whole grains: Oats, brown rice, quinoa, and whole wheat instead of refined grains.
- Healthy fats: Olive oil, avocados, nuts, and seeds.
- Legumes: Beans, lentils, and chickpeas provide fiber and plant protein.
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Supplements
Some supplements, such as fish oil, turmeric (curcumin), or glucosamine, may help some people, but results are mixed. Check with your healthcare provider before starting supplements, especially if you take blood thinners or other medications.
If you tell me:
- What type of arthritis you have (osteoarthritis, rheumatoid arthritis, gout, or another type),
- Your age, and
- Any other health conditions (such as diabetes, kidney disease, or high blood pressure),
Helpful eating patterns
The Mediterranean diet has the strongest evidence for reducing inflammation and supporting overall health. It emphasizes:
- Vegetables and fruits
- Whole grains
- Olive oil
- Fish
- Nuts and seeds
- Beans and lentils
- Moderate dairy
- Limited red meat and processed foods
Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Key nutrients
Some nutrients are especially important for people with arthritis:
- Omega-3 fatty acids: May help reduce inflammation in some types of arthritis.
- Vitamin D: Supports bone health and immune function.
- Calcium: Essential for strong bones.
- Protein: Helps maintain muscle strength, which supports joints.
- Fiber: May help reduce inflammation and supports digestive health.
Putting it all together
A comprehensive approach often works best:
- Eat a balanced, nutrient-rich diet.
- Stay physically active within your abilities.
- Prioritize sleep.
- Address stress and mental health alongside physical symptoms.
- Take medications as prescribed and attend regular medical follow-ups.
If you have a specific type of arthritis—such as osteoarthritis, rheumatoid arthritis, or psoriatic arthritis—nutrition and treatment recommendations may differ somewhat. I can also provide guidance tailored to a particular type of arthritis or help create a meal plan that supports joint health.
Nutrition and arthritis
While no single diet cures arthritis, eating patterns that reduce inflammation and support a healthy weight may help improve symptoms.
Foods to include more often:
- Fatty fish (such as salmon, sardines, and mackerel)
- Fruits and vegetables
- Whole grains
- Beans and lentils
- Nuts and seeds
- Olive oil
Foods to limit:
- Highly processed foods
- Sugary drinks and sweets
- Excess saturated and trans fats
- Excessive alcohol (if applicable)
Maintaining a healthy weight can reduce stress on weight-bearing joints, particularly the knees and hips.