When you’re living with arthritis, food shouldn’t be about perfection or restriction, it’s about nourishment. What you eat can play a meaningful role in supporting joint health, maintaining strong bones, managing inflammation, and helping you feel your best day to day. While no single food or diet can “cure” arthritis, a balanced approach to eating gives your body the nutrients it needs to function well and cope better with ongoing joint symptoms.
Chronic inflammation contributes to pain, stiffness and fatigue for many people with arthritis, so choosing foods that gently support inflammation management can be beneficial. Colourful vegetables and fruits, whole grains, legumes, nuts and seeds are rich in antioxidants and phytochemicals that support overall health and help protect the body’s tissues from ongoing stress and inflammation that can cause further damage. Alongside supporting joint health, these foods can also help maintain a healthy body weight, which may reduce the mechanical load placed on joints and support everyday movement.
Omega-3 fats are especially important for joint health and reducing inflammation. Found in oily fish such as salmon, sardines and trout, as well as walnuts, chia seeds and flaxseeds. Many studies have shown that omega 3s may have a role in supporting immune regulation, particularly in rheumatoid arthritis and including these foods a few times a week may help reduce joint tenderness and stiffness over time.
Calcium plays an essential role in protecting our bones and supporting muscle function. Strong bones are another key part of staying mobile and independent, particularly for people with arthritis. Dairy foods like milk, yoghurt and cheese are very rich, well-known sources, but calcium can also be found in fortified plant milks, tofu, almonds, sardines, tahini and leafy green vegetables. Just be sure to check the labels. Meeting calcium requirements can protect bone density, reduce fracture risk as we age, and protect against osteoporosis. Sometimes your doctor may discuss calcium supplements with you if your bone health is at risk.
Vitamin D is equally important for helping your body absorb calcium and supports good musculoskeletal health. Many Australians have low vitamin D levels, particularly during winter or if they spend limited time outdoors. Studies show that inadequate vitamin D intake is associated with a significantly faster progression of osteoarthritis, around three times the rate seen in people with sufficient vitamin D. Fatty fish, eggs and fortified foods provide some vitamin D, but 15-20 minutes of safe sun exposure (early in the morning or late afternoon) is an easy way to hit your daily vitamin D requirements. Supplements (when recommended by your GP) may also be needed.
Protein often gets overlooked, yet it’s essential for maintaining muscle mass, joint stability and recovery, all crucial when joints are painful or movement feels harder. Including a source of protein at each meal, such as eggs, fish, lean meats, legumes, dairy or soy foods, supports energy level, physical function and can help maintain a healthy body weight.
Eating well with arthritis should feel achievable and enjoyable. Small, consistent changes can make a meaningful difference over time. These could look like:
- Adding an extra serve of vegetables in your meals
- Choosing whole grains more often
- Including a minimum of 2-3 omega-3-rich foods each week
- Replacing processed snack foods with wholefoods
- Reducing red meat consumption and swapping for lean meats, fish, and plant-based sources of protein
Rather than focusing on what to avoid, aim to build meals around foods that nourish your joints and your whole body. A flexible, balanced approach supports not only joint health, but energy, mood and quality of life helping you keep doing the things that matter most to you.
If you want to learn more, make sure to join our upcoming webinars in February 2026.
