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For the more than 10 million people in the UK living with arthritis, joint pain and stiffness can impact everything from sleep to productivity. While medications and physiotherapy remain core components of treatment, growing research shows that diet can play a powerful role in managing symptoms.
Certain foods are known to fuel inflammation, while others help calm it—making your daily meals a key part of your arthritis management plan. Some people are also exploring emerging plant-based supplements like CBG for pain as part of a broader wellness strategy. Platforms like Flowerz offer guidance on how this lesser-known cannabinoid may complement a healthy, joint-supportive lifestyle.
This article explores the best and worst foods for arthritis and offers actionable tips to help you make smarter, pain-conscious choices at every meal.
How Diet Affects Arthritis
Arthritis is an umbrella term that includes over 100 conditions affecting the joints, with osteoarthritis and rheumatoid arthritis being the most common. While their root causes differ, one thing they share is inflammation.
Certain foods can:
- Increase inflammation (e.g., processed sugars, saturated fats)
- Reduce inflammation (e.g., omega-3 fatty acids, antioxidants)
- Affect weight, which places more pressure on joints
The right dietary choices help your body stay in a lower-inflammatory state, potentially easing joint stiffness, reducing flare-ups, and supporting long-term mobility.
What to Eat: The Best Foods for Arthritis
1. Fatty Fish
Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which are well-documented anti-inflammatory compounds. Omega-3s help reduce joint pain and stiffness, especially in rheumatoid arthritis.
- Aim for 2 servings per week.
For vegetarians, flaxseed and chia seeds are good plant-based alternatives.
2. Leafy Greens
Spinach, kale, collard greens, and other dark leafy vegetables are packed with vitamins C, E, and K, all of which support immune health and reduce inflammation.
They’re also high in calcium and magnesium, which contribute to bone strength—critical for people with joint deterioration.
3. Berries and Cherries
These fruits are rich in anthocyanins, natural compounds with anti-inflammatory and antioxidant effects. Cherries, in particular, have shown promise in reducing uric acid, which helps with gout—a type of arthritis.
- Include a handful of fresh or frozen berries daily.
Look for deep-colored varieties like blueberries, blackberries, and cherries.
4. Whole Grains
Whole grains such as brown rice, quinoa, bulgur, and oats may reduce levels of C-reactive protein (CRP), a marker of systemic inflammation.
- Swap white bread or pasta for whole-grain alternatives.
- Avoid processed or overly sweetened versions, which may counteract benefits.
According to the Harvard T.H. Chan School of Public Health, a fibre-rich diet built around whole grains, legumes, fruits, and vegetables may help decrease chronic inflammation, making it ideal for arthritis management.
5. Olive Oil
Extra virgin olive oil contains oleocanthal, a natural compound that has effects similar to non-steroidal anti-inflammatory drugs (NSAIDs). It helps reduce inflammation and oxidative stress in joint tissue.
- Use as a base for salad dressings or to sauté vegetables.
- Choose cold-pressed, unrefined oils for maximum benefit.
6. Nuts and Seeds
Walnuts, almonds, flaxseed, and sunflower seeds are nutrient-dense and rich in omega-3s, vitamin E, and protein—all helpful in reducing inflammation and supporting joint tissue.
- A small handful daily is sufficient.
- Avoid overly salted or sweetened varieties.
What to Avoid: Foods That May Worsen Inflammation
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1. Refined Sugars and Carbs
These cause spikes in blood sugar and insulin, triggering the release of pro-inflammatory cytokines. They also contribute to weight gain, which puts added pressure on joints.
- Cut back on fizzy drinks, sweets, and white bread.
- Look for hidden sugars in packaged foods and sauces.
2. Saturated and Trans Fats
These fats can increase LDL cholesterol and inflammation. They’re commonly found in red meat, fried foods, and many fast-food items.
- Limit intake of red meats and opt for lean protein sources like fish or legumes.
- Avoid hydrogenated oils entirely.
3. Excessive Alcohol
Heavy drinking increases inflammation and may exacerbate joint damage—especially in individuals with gout or rheumatoid arthritis.
- If you drink, stick to moderate levels (1 unit per day for women, 2 for men).
- Red wine may offer minor antioxidant benefits, but moderation is key.
4. High-Sodium Foods
Too much salt can cause water retention and worsen swelling around joints. It may also reduce calcium absorption, affecting bone density.
- Choose low-sodium versions of packaged goods.
- Avoid processed meats and canned soups with high salt content.
Can CBG Help With Joint Discomfort?
While traditional dietary changes remain foundational, some people are exploring plant-based supplements to complement their efforts. CBG (cannabigerol), a non-psychoactive compound found in cannabis, is emerging as a promising option for those dealing with chronic discomfort.
CBG interacts with the endocannabinoid system, which helps regulate pain and inflammation. Though research is still in its early stages, anecdotal reports and preliminary studies suggest it may offer support for people managing joint conditions.
Managing arthritis isn’t just about medications or movement—it’s about holistic support, including what goes on your plate. Anti-inflammatory foods like berries, fish, olive oil, and leafy greens can help reduce discomfort, while avoiding processed foods and sugar is equally important. When paired with proper hydration, sleep, and physical activity, a targeted diet can help you move with less pain and more ease.
