Osteoarthritis symptoms may be affected by diet, and some studies suggest foods can make inflammation worse.
Research also suggests benefits to certain nutrition and diet choices.
Over time, the quality of the food you eat affects joint health.
Illustration by Laura Porter for Verywell Health
As a result, some supplement products may not contain the ingredients listed on the label.
Sugar
Added sugar is present in many processed foods, like baked goods, sugar-sweetened beverages, and candy.
Condiments like barbeque sauce also contain large amounts of added sugar.
Salt
Salt is an important part of a healthy diet because it helps your body function properly.
Salt can increase inflammation and swelling in the joints.
Most dietary sodium (about 70%) comes from processed and prepared foods.
Use the “% of daily value” (DV) column as a tool as you shop.
Five percent DV or less of sodium is low; 20% or more is too high.
Saturated Fat and Trans Fats
A diet high in saturated fat is associated with increased inflammation in the body.
Small amounts of trans fatty acids naturally occur in some animal products.
Trans fat increases “bad cholesterol” levels (low-density lipoprotein, or LDL).
It has been closely linked with systemic inflammation.
They all spell bad news for people with osteoarthritis.
Each has a different effect on the body.
The combination of being high in fat and sugar makes these types of dairy products more inflammatory.
Alcohol
Chronic alcohol intake is associated with systemic inflammation that affects organs in the body over time.
Some alcoholic drinks are also high in sugar, which adds to their inflammatory effect.
MSG
Monosodium glutamate (MSG)is a food additive that acts as a flavor enhancer.
It is often used in Chinese food, soups, processed meats, and canned foods.
Research is inconclusive about the effects of MSG.
Weight loss linked to a healthy diet and exercise also may help to limit the load on joints.
Research shows that losing as little as 5% of body weight can improve OA symptoms.
Omega-3 fatty acid supplements also are available.
Fruits and Vegetables
Fruits and vegetables may help to reduce inflammation.
Many foods also containpolyphenols, which serve as antioxidants in the body.
Whole Grains
Your grain choices can contribute to inflammation.
Refined grains, such as white bread and white rice, have the bran and germ removed during processing.
Better choices for an anti-inflammatory diet can include:
4.
What Is the Mediterranean Diet?
Dairy is consumed in moderation and processed foods are limited.
Also keep in mind that more research is needed to identify and understand the benefits of supplement use.
Summary
Osteoarthritis is a degenerative joint disease that is often called “wear and tear” arthritis.
Obesity is a risk factor for osteoarthritis because extra weight places stress on the joints.
Talk with your healthcare provider about diet, nutrition, and other measures to improve OA symptoms.
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