Diet for Osteoarthritis: What to Eat and Avoid to Relieve Knee Pain

From an early age, we’re taught the importance of eating our fruits and veggies every day!

Eating a balanced diet is essential for staying healthy.

But did you that the foods you eat can actually reduce – or worsen – your knee pain?

Knee osteoarthritis (OA) can be a debilitating and frustrating condition. And, at this time, there is no cure for this condition.

There are many different treatment options out there for OA, but one of the easiest ways to potentially reduce the pain is to change your diet.

Research suggests that eating certain foods can reduce inflammation – and that others may be making it worse.

In this article, we’ll explore the connection between diet and OA, discuss beneficial dietary patterns, and provide a list of foods to include and avoid to help alleviate knee pain.

Understanding Osteoarthritis and Its Impact on Knee Health

Osteoarthritis is the most common joint disease, affecting over 32 million adults in the United States alone[1].

Patients with this disease experience a breakdown of cartilage. Once the cartilage breaks down enough, they begin to experience bone-on-bone contact and inflammation.

The knees are one of the most commonly affected joints, and the pain and stiffness of the knee or knees can lead to limited mobility.

The Link Between Diet and Osteoarthritis

Research has shown that diet can significantly impact OA symptoms. A diet filled with inflammatory foods can exacerbate joint inflammation. On the other hand, an anti-inflammatory diet can help reduce symptoms[2].

The Mediterranean diet, in particular, has been shown to have a positive effect on OA symptoms. This is due to its high content of fruits, vegetables, whole grains, and healthy fats[3].

Beneficial Dietary Patterns for Osteoarthritis

In addition to the Mediterranean diet, here are a few other diets that may help reduce OA symptoms:

Whole-foods, plant-based diet: A study published in the Journal of Nutrition found that a whole-foods, plant-based diet significantly improved OA symptoms among osteoarthritis patients, per self-assessment[4].
Anti-inflammatory diets: Focus on reducing or eliminating pro-inflammatory foods like fried foods or refined sugars, and increasing anti-inflammatory foods such as fruits, vegetables, and pasture-raised meats[2].
Omega-3-rich diets: Similar to the anti-inflammatory diet, a diet filled with omega-3 fatty acids – found in fatty fish, flaxseeds, and walnuts, for example – can help reduce inflammation[5].

Foods to Include in an OA-Friendly Diet

Here are some foods that can help alleviate OA symptoms:

Fatty fish rich in omega-3 fatty acids, such as salmon, sardines, and mackerel[5]
Turmeric, ginger, and cinnamon, which have anti-inflammatory properties[2]
Berries rich in antioxidants: blueberries, raspberries, and strawberries[2]
Leafy greens rich in vitamins and minerals[2]
Nuts and seeds with healthy fats and antioxidants, like walnuts, chia seeds, and flaxseeds[2]
Olive oil, which contains anti-inflammatory compounds[6]

Foods to Avoid with Osteoarthritis

While certain foods can improve OA symptoms, others can make your symptoms worse!

Here are some foods you should limit or avoid when living with OA[7]:

Processed meats like hot dogs, sausages, and bacon
Refined sugars and carbohydrates such as white bread, sugary drinks, and sweets
Dairy products high in saturated fat and sugar
Fried foods
Foods high in saturated and trans fats
Foods high in salt and preservatives

Limitations of Current Research and Future Directions

Keep in mind that while the current research suggests a link between diet and OA, more studies are needed to formally establish guidelines.

Additionally, individual results may vary. Be sure to consult with a healthcare professional and share your medical history before making any significant changes to your diet.

Other Treatment Options for Osteoarthritis

In addition to dietary changes, other treatment options for OA include:

Physical therapy to improve joint mobility and strength[8]
Pain management strategies, such as medication and alternative therapies[8]
Genicular artery embolization, a minimally invasive procedure that can provide long-term pain relief[8]

Genicular Artery Embolization (GAE): A Minimally Invasive Solution for Knee Pain

Genicular artery embolization, or GAE is a procedure where blood flow to the affected joint is blocked, which reduces inflammation and pain.

This newer procedure has been shown to be effective in providing long-term pain relief for those with OA who have not responded to other treatments.

If you are living with knee pain, and are curious if this procedure would be a good fit for you, take our FREE knee quiz!

Take the First Step Towards Knee Pain Relief

If you’re struggling with knee pain caused by OA, it’s essential to take a comprehensive approach to manage your symptoms.

By incorporating an OA-friendly diet as you explore other treatment options, such as GAE, you can take control of your health and make your way toward a pain-free life.

At the Centers for Knee Pain, our team of experts offers non-surgical, minimally invasive solutions for chronic knee pain. If you’re ready to conquer your knee pain, schedule a consultation and meet with one of our knee specialists to determine the best approach for you.

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Don’t let knee pain hold you back any longer – schedule your appointment today!

Disclaimer

The information provided in this article is not a substitute for medical advice. Please consult a healthcare professional for personalized guidance on managing your osteoarthritis symptoms.

Citations

Morales-Ivorra, I., Romera-Baurés, M., Roman-Viñas, B., & Serra-Majem, L. (2018). Osteoarthritis and the Mediterranean Diet: A Systematic Review. Nutrients, 10(8), 1030.
Buck, A., Vincent, H., Newman, C., Batsis, J., Abbate, L., Huffman, K., Bodley, J., Vos, N., Callahan, L., & Shultz, S. (2023). Evidence-Based Dietary Practices to Improve Osteoarthritis Symptoms: An Umbrella Review. Nutrients, 15(3), 305.
Morales-Ivorra, I., Romera-Baurés, M., Roman-Viñas, B., & Serra-Majem, L. (2018). Osteoarthritis and the Mediterranean Diet: A Systematic Review. Nutrients, 10(8), 1030.
Genel, F., Kale, M., Pavlovic, N., Flood, V., Naylor, J., & Adie, S. (2020). Health effects of a low-inflammatory diet in adults with arthritis: a systematic review and meta-analysis. Journal of Nutritional Science, 9, e31.
Davidson, R., Watts, L., Beasy, G., Saha, S., Kroon, P., Cassidy, A., Clark, A., Fraser, W., McNamara, I., Kingsbury, S., Conaghan, P., Clark, I., & Macgregor, A. (2023). AB1194 A PROOF OF PRINCIPLE DIETARY INTERVENTION TRIAL TO EXAMINE THE PROTECTIVE EFFECT OF BROCCOLI BIOACTIVES, (SPECIFICALLY SULFORAPHANE), ON OSTEOARTHRITIS. Annals of the Rheumatic Diseases, 82(Suppl 1), 3650.
Philippou, E. (2019). SP0063 NUTRITION AND RHEUMATIC DISEASES. Annals of the Rheumatic Diseases, 78(Suppl 2), 17.
Bensaid, R., Zahrae, F., Mansouri, E., Anass, A., Berrichi, I., Khadija, B., & Abourazzak, F. (2022). AB0998 Diet and joint symptoms: a survey of Moroccan patients with osteoarthritis. Annals of the Rheumatic Diseases, 81(Suppl 1), 4915.
Law, L., Heerey, J., Devlin, B., Brukner, P., Kemp, J., Attanayake, A., Hulett, M., De Livera, A., Mosler, A., Morris, H., White, N., & Culvenor, A. (2024). Effectiveness of an anti-inflammatory diet versus low-fat diet for knee osteoarthritis: the FEAST randomised controlled trial protocol. BMJ Open, 14, e079374.