The Best Natural Remedies for Osteoarthritis—Starting with What’s on Your Plate

Living with osteoarthritis can feel like you’re in a constant game of tug-of-war with your joints. This inflammatory joint condition is known for being painful and unpredictable, often teetering between tolerable and stiff or swollen. It’s the most common form of arthritis, happening when the protective cartilage that cushions your joints wears down over time.

While medical interventions have their place, more people are turning to natural treatments to manage their symptoms and support long-term joint health. Habits like what you’re eating and how you move your body can make a significant difference.

Below, we’re exploring the best foods for osteoarthritis, foods to avoid, and other natural remedies for osteoarthritis.

Why Food Matters for Osteoarthritis

Managing osteoarthritis depends on what you’re eating, just as much as it does on taking any prescriptions as directed. While osteoarthritis was once thought to be a simple wear-and-tear condition, we now know that ongoing, low-grade inflammation is a key driver of the symptoms you experience. 

Foods good for osteoarthritis can help calm your body’s inflammatory response. On the other hand, some foods promote inflammation and can ultimately worsen osteoarthritis symptoms. 

Best Foods for Osteoarthritis

Foods good for osteoarthritis will help tame inflammation, support healthy joint function, and potentially reduce the need for other medical interventions to manage symptoms. Consider how to incorporate some of the foods below. 

Fatty Fish 

Certain fish are good sources of unsaturated omega-3 fatty acids, EPA and DHA, which are naturally anti-inflammatory. Research suggests that consuming sources of omega-3s can help reduce osteoarthritis inflammation. 

Some great fatty fish choices are salmon, sardines, tuna, and mackerel. 

Leafy Greens and Colorful Veggies

Eating colorful vegetables, especially leafy greens, is never bad advice. These plant foods are rich in vitamin C and beta-carotene. These are types of antioxidants, compounds that help fight inflammation and protect cells from oxidative stress and damage. 

Some fantastic choices are spinach, kale, broccoli, bell peppers, and sweet potatoes. 

Berries and Cherries 

Berries and cherries are also packed with antioxidants, especially anthocyanins, responsible for darker red, blue, and purple pigments. Getting plenty of these in your diet may help reduce joint inflammation and stiffness. 

While it’s always best to opt for the whole fruit, some studies even suggest a mild benefit of cherry juice for flare-ups in arthritis.

Fill up your plate (or smoothie) with blueberries, strawberries, raspberries, blackberries, and cherries. Frozen is just as good as fresh. 

Whole Grains 

Whole grains are less processed than refined, white grains and therefore, retain more of their original nutrients and fiber. A fiber-rich diet may help lower levels of C-reactive protein (CRP), a biomarker of inflammation often elevated in arthritis. 

Replace refined grains like white rice and white bread with whole grain alternatives, like brown rice, whole wheat bread, oats, quinoa, and barley. 

Nuts and Seeds 

Small but mighty, nuts and seeds contain healthy unsaturated fats, magnesium, and vitamin E, all of which support joint health and reduce inflammation. Vitamin E is also a potent antioxidant. 

Grab a handful of cashews, walnuts, or almonds, or toss some chia or ground flax seeds into your oatmeal and yogurt. 

Olive Oil 

Extra virgin olive oil contains a compound called oleocanthal, which has similar effects to non-steroidal anti-inflammatory (NSAID) pain relievers. Consumed in moderation, olive oil may help reduce joint pain when used instead of less healthy fats.

Olive oil can be used for stir-fry, in baked goods like muffins, as a component of homemade salad dressing, or drizzled over roasted vegetables. 

Turmeric and Ginger

These two spices have a long history of medicinal use because of their anti-inflammatory and pain-relieving properties. Used in your kitchen, curcumin (in turmeric) and gingerol (in ginger) may help reduce joint discomfort over time.

Use turmeric alongside black pepper, which contains a compound called piperine that boosts the bioavailability of curcumin by up to 2,000%. 

Recap: Top 10 Foods to Eat for Osteoarthritis

• Salmon or mackerel 
• Spinach or kale 
• Tart cherries
• Berries 
• Oats or quinoa 
• Walnuts or flaxseeds
• Sweet potatoes 
• Extra virgin olive oil 
• Turmeric 
• Ginger 

Worst Foods for Osteoarthritis

Just like some foods can help alleviate stiffness and soreness from inflamed joints, other foods can make inflammation worse. While you’re making your grocery list, here are some of the worst foods for osteoarthritis. 

Added Sugars 

Added sugar is how it sounds: sugar added to foods and beverages. In other words, I’m not talking about the natural sugars found in healthy foods like fruit.

Added sugar sneaks into sweetened beverages, desserts, candy, packaged snack foods, breakfast cereals, canned fruit in syrup, and more.

Eating a lot of these ultra-processed foods encourages pro-inflammatory cytokines and can worsen osteoarthritis. Because they’re empty calories (high in calories, low in nutrition), they’re also known to promote unwanted weight gain, which puts extra pressure on joints. 

Processed Meats 

Bacon, sausage, hot dogs, drive-thru cheeseburgers, and deli meats are often high in compounds called advanced glycation end products (AGEs), which can promote inflammation and may contribute to cartilage breakdown.

Refined Carbs

White bread, pastries, and many packaged snacks (like potato chips, crackers, and pretzels) cause quick spikes in blood sugar, fueling inflammation. 

Unlike their whole-grain counterparts, foods made with white flour also lack fiber, which is key for reducing inflammatory markers.

Fried and Fast Foods 

These foods are typically full of trans fats and sodium, both of which can worsen joint swelling and stiffness. Plus, they offer little nutritional value… providing more empty calories than fiber or vitamins and minerals.

Excessive Alcohol and Soda 

Heavy alcohol consumption can interfere with your body’s ability to manage inflammation. Sugary sodas deliver empty calories, full of added sugar and phosphoric acid, which may harm bone health in excess. 

Do the best you can to stick to plain or unsweetened seltzer water, water flavored naturally with lemon slices, or herbal teas for your hydration needs. 

Recap: Top 10 Foods to Avoid with Osteoarthritis

• Soda and sugary drinks
• Candy and pastries
• White bread and refined carbs
• Bacon, sausage, and deli meats
• Fried foods
• Fast food items
• Excessive alcohol
• Packaged baked goods
• Frozen chicken nuggets or convenience meals
• High sodium snacks like potato chips

Natural Remedies for Osteoarthritis Beyond Food

Nutrition is key for managing osteoarthritis, but it works best when paired with other healthy lifestyle habits. Here are some other natural remedies for osteoarthritis to consider. 

Exercise and Movement

Staying active (as is comfortable for you) is key to keeping joints limber. Low-impact exercises like swimming, walking, cycling, and yoga help strengthen muscles around joints. Aim for at least 150 minutes of moderate movement per week and stretch to help prevent stiffness. 

Wearing compression sleeves or stockings can help keep your joints warmer and supported, so you can continue being active and confident in your workouts.

Weight Management

Carrying excess weight puts extra pressure on weight-bearing joints like the knees and hips. Even modest weight loss, through movement and nutrition, can benefit joint pain and function.

Hot, Cold, and Red Light Therapy

Applying a warm compress can loosen stiff joints, while cold packs or ice sleeves help reduce swelling and numb sharp pain. Alternating the two is a common natural remedy for osteoarthritis flare-ups. 

Red light therapy may also help reduce joint pain and inflammation while promoting tissue repair and improved circulation.

Supplements

Before taking supplements, talk to your healthcare provider. Here are some to consider: 

• Glucosamine and chondroitin: Popular joint health supplements that may help slow cartilage breakdown and relieve pain.
• SAM-e: A compound that supports joint health and may also help with mood.
• Omega-3s: If you don’t eat much fish, omega-3 capsules may offer anti-inflammatory benefits.
• Melatonin: If you’re struggling to sleep, consider talking to your provider about temporarily adding melatonin to help get your sleep-wake cycle on track.
• Collagen: The main structural protein in our bodies that keeps joints and connective tissues strong and healthy. Some people find that adding a collagen supplement (or getting it from bone broth) is a simple way to support collagen availability. 

Mind-Body Therapies 

These might help reduce pain perception, improve relaxation, and promote better mobility:

• Meditation or mindfulness
• Tai chi or gentle yoga 
• Acupuncture
• Magnesium soaks (Epsom salt baths) 

Avoiding Harmful Chemicals

Research from 2013 found that PFOA (perfluorooctanoic acid) and PFOS (perfluorooctanesulfonic acid) exposures are associated with a higher prevalence of osteoarthritis, especially in women, who are already affected more by the condition. 

Specifically, women in the highest 25% of exposure to PFOA had about two times the odds of having osteoarthritis compared to those in the lowest 25% of exposure.

PFOA and PFOS are used in hundreds of consumer products, including food containers and packaging, stain-resistant fabrics, and personal care items. Avoid ingredients that contain the words fluoro” or “perfluoro”, check the EWG SkinDeep Database, opt for stainless steel, ceramic, or cast iron over plastic in the kitchen, and filter your drinking water. 

Topical Herbal Remedies 

Capsaicin cream (from chili peppers) may reduce pain by making nerve endings less sensitive. Arnica gel is another herbal remedy that may reduce pain and swelling.

Natural Remedies for Osteoarthritis: Next Steps

Osteoarthritis can be a daily challenge. There are natural tools at your disposal, starting with what’s on your plate and how you care for your body, to help reduce inflammation and stiffness in your joints. 

Need help? I offer 1:1 coaching to help you understand what’s happening in your body and how to take back control through everyday choices. Click here to schedule a complimentary 15-minute consultation.