Top Anti-Inflammatory Foods and Dietary Plan to Relieve Arthritis Pain — Guide for the United States 2025

Why diet matters for arthritis and joint health

Diet shapes systemic inflammation, body weight, muscle mass and metabolic health — all of which influence joint pain and function. Recent 2025 evidence (a systematic review and meta‑analysis of randomized trials) found that dietary interventions improve pain, physical function and body weight in people with osteoarthritis, with calorie‑restricted (reduced‑energy) approaches yielding the largest benefits. Dietary changes work best when paired with progressive, joint‑safe exercise and professional guidance.

Most evidence-backed strategy: weight loss for osteoarthritis pain relief

• What the evidence shows: A 2025 meta‑analysis of randomized controlled trials (898 participants across 9 RCTs) reported that dietary interventions significantly reduced pain (standardized mean difference ≈ –0.67) and improved function. Reduced‑energy (calorie‑restricted) diets produced the largest effects on pain (SMD ≈ –0.85), function (SMD ≈ –0.95) and weight loss (mean ≈ –3.1 kg).
• Who benefits most: Adults with osteoarthritis who have excess weight or obesity.
• Practical application: Under the supervision of a clinician or registered dietitian, aim for a structured calorie deficit to achieve a 5–10% body‑weight reduction over time, combined with progressive strengthening and aerobic activities adapted to your joints.

Adopt a Mediterranean or plant‑forward eating pattern as a baseline

• Why it helps: Mediterranean and plant‑forward patterns prioritize olive oil, vegetables, fruits, whole grains, legumes, nuts and fatty fish — key sources of monounsaturated fats, fiber, polyphenols and omega‑3s that reduce systemic inflammation and support cardiovascular health.
• How to implement: Use olive oil as your primary added fat, make half your plate vegetables and fruit, choose whole grains and legumes, snack on nuts, and include fatty fish regularly.

Prioritise omega‑3 fats (food first)

• Evidence and benefits: Omega‑3s (EPA/DHA from fatty fish; ALA from walnuts and flax) have anti‑inflammatory and potential chondroprotective effects and are supported by 2025 reviews.
• Food sources: Salmon, mackerel, sardines, herring, walnuts, ground flaxseed and chia.
• Supplements: If you don’t get enough from food, discuss fish‑oil supplements with your clinician—decisions about supplementation should be individualized and take medical history and medications into account.

Reduce pro‑inflammatory components of the Standard American / Western diet

• Foods to limit: Refined carbohydrates, added sugars (sugary drinks, sweets), ultra‑processed foods, fried foods, and processed or high‑saturated‑fat red meats.
• Replace with: Whole fruits and vegetables, whole grains, legumes, lean or plant proteins, and healthier fats (olive oil, avocados, nuts).

Use antioxidant and polyphenol‑rich foods to reduce oxidative stress and pain

• Helpful foods: Berries (including cherries), green tea, colorful fruits and vegetables, and culinary turmeric/curcumin.
• Evidence: 2025 reviews suggest polyphenols, flavonoids and curcumin can lower oxidative stress and may reduce joint pain; standardized curcumin supplements should be discussed with a clinician if you are considering them.

Balance protein to protect muscle and joint support

• Why protein matters: Preserving muscle mass helps support joints and maintain function, particularly in older adults.
• Recommended targets: For many older adults with osteoarthritis, evidence supports higher intakes than the general adult minimum — roughly 1.2–1.5 g/kg/day may be appropriate, implemented with professional oversight.
• Caution on supplements: Very high‑dose isolated BCAA supplements may increase inflammation or metabolic risk; favour whole‑food protein sources (lean meats, dairy or fortified plant alternatives, legumes, tofu) and distribute protein across meals.

Fat quality and general macronutrient guidance

• Evidence‑based targets: Emphasize monounsaturated fats (olive oil, avocados) and omega‑3 PUFAs; keep total dietary fat in a range consistent with clinical guidance (roughly 20–35% of total energy) and saturated fat under about 10% of calories.
• Why quality matters: Replacing saturated fats with monounsaturated and omega‑3 fats lowers inflammatory markers and cardiometabolic risk.

Use supplements cautiously and in context

• What the evidence says: Common supplements (glucosamine, chondroitin, vitamin D) show inconsistent benefit in knee osteoarthritis. Omega‑3s and some polyphenols/curcumin have more promising evidence but require standardized dosing and safety assessment.
• Practical approach: Talk over any supplement with your clinician; do not substitute unproven over‑the‑counter supplements for established strategies (weight loss, diet quality, exercise).

Combine diet with exercise and professional support for the best outcomes

• Why combine: Trials and reviews report the most lasting improvements in pain and function when diet and exercise are combined (weight loss plus progressive strengthening and aerobic activity).
• Who to involve: Registered dietitians, physical therapists, primary care clinicians or rheumatologists can help coordinate a safe, personalized plan.

Practical, immediate changes you can make today in the United States

• Plate approach: Fill half your plate with vegetables and fruit; choose whole grains; include a serving of lean or plant protein; add healthy fats like olive oil or nuts.
• Food swaps: Replace sugary drinks with water or unsweetened tea; swap butter for olive oil; aim for fatty fish twice weekly or include plant omega‑3s; limit processed meats and ultra‑processed snacks.
• If overweight: Consider a modest, clinician‑guided calorie deficit targeting 5–10% weight loss over months, paired with joint‑appropriate exercise.
• Monitor and personalize: Consult a dietitian or clinician if you have diabetes, kidney disease, medication concerns or other complex dietary needs.

What to expect and when to seek medical guidance

• Timeline: Some pain and function improvements may be noticed within weeks to months as weight changes and dietary inflammation markers shift; sustainable change requires time.
• Seek guidance if: You experience sudden worsening of symptoms, signs of infection or unexplained inflammation, or have complex medical conditions that need dietary modification.
• Coordinate care: Your healthcare team can help set safe weight‑loss targets, adjust medications as weight or activity changes, and order appropriate tests (e.g., vitamin D status) when indicated.

Summary — practical takeaways for 2025

• The strongest dietary lever to reduce osteoarthritis pain is weight loss for people with overweight/obesity — aim for 5–10% body‑weight loss under supervision.
• Use a Mediterranean/plant‑forward pattern as an anti‑inflammatory baseline, prioritising olive oil, vegetables, whole grains, legumes, nuts and fatty fish.
• Increase dietary omega‑3s, choose polyphenol‑rich foods, balance protein to preserve muscle, and limit processed, refined and high‑saturated‑fat foods.
• Combine diet with progressive exercise and professional support; discuss supplements with your clinician rather than relying on them alone.

Sources

• U.S. Department of Veterans Affairs. “Anti‑inflammatory diet: calming the fire.” 2024–2025 VA Healthy Teaching Kitchen resources. https://news.va.gov/138639/anti-inflammatory-diet-calming-the-fire/
• Augustyniak et al. “The effectiveness of dietary intervention in osteoarthritis management: a systematic review and meta‑analysis of randomized clinical trials.” European Journal of Clinical Nutrition. 2025. https://www.nature.com/articles/s41430-025-01622-0
• Grygiel et al. “Diet in Knee Osteoarthritis—Myths and Facts.” Nutrients (open access). 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12157890/

Disclaimer: This article summarizes scientific findings and general guidance as of 2025 and is for informational purposes only. Individual needs vary. For personalized medical or dietary advice, consult a licensed clinician, registered dietitian or other qualified health professional.