What You Eat Can Ease Arthritis Pain

Getting older is a gift, but it often comes with a few aches and pains—especially in our joints. According to the University of Michigan’s National Poll on Healthy Aging, around 70% of older adults report joint pain, and nearly 60% have been diagnosed with arthritis. While medications can help manage the discomfort, there’s growing evidence that what you eat can play a big role in how you feel.

Experts point to two eating patterns in particular that may help reduce inflammation: the Mediterranean Diet and the DASH (Dietary Approaches to Stop Hypertension) Diet. These diets are best known for supporting heart health and managing weight, but they also emphasize whole, unprocessed foods that may ease joint pain and reduce arthritis flare-ups.

According to nutrition specialists at Mass General Brigham, both diets are built around a few key ideas: eat more plants, rely on healthy fats, and cut back on processed foods. These simple changes can lead to big improvements—not just for your joints, but for your overall well-being.

Here’s what those diets encourage:

• Plenty of vegetables and fruits, which are packed with antioxidants that fight inflammation.

• Beans and legumes, which offer fiber and plant-based protein.

• Herbs and spices, such as turmeric, garlic, and ginger, which can naturally support your immune system.

• Seafood—especially oily fish like salmon or sardines—as the main source of animal protein.

• Smaller portions of poultry, eggs, yogurt, and cheese, eaten daily or just a few times a week.

• Healthy fats like olive oil, avocados, nuts, and seeds.

• Whole grains, such as oats, brown rice, and whole wheat.

These foods not only support joint health but can also help with weight control—another important factor. Excess weight puts added stress on joints, especially the knees, hips, and lower back. By maintaining a healthy weight, you may reduce pressure on your joints and improve your mobility.

On the flip side, some foods can make inflammation worse. It’s best to limit:

• Fatty deli or lunch meats

• Fried or heavily processed foods

• Meats high in saturated fat

• Refined sugars and sugary snacks

• White bread, white rice, and other starchy foods with low fiber

Mass General Brigham dietitian Nancy Oliveira recommends paying attention to how certain foods make you feel. Everyone’s body reacts differently, and identifying personal triggers can help you better manage arthritis symptoms. She also stresses the importance of making gradual changes—like trying one new plant-based food each week—rather than overhauling your entire diet overnight.

And food isn’t the only piece of the puzzle. Getting enough sleep and physical activity is also essential for managing inflammation. Lack of sleep and too much time sitting still can both increase joint discomfort. Gentle exercises like walking, stretching, or swimming can help you stay mobile and reduce stiffness.

For more information on the Mediterranean or DASH diets, you can visit trusted sources like the Cleveland Clinic or Mayo Clinic websites. A healthier plate might not cure arthritis, but it can certainly help you feel better—one bite at a time.