How can you use your diet to prevent or at least manage arthritis pain?


Vegetables – aim to have six to nine serves per day, buy organic, or soak and scrub them if they’re not
Fruit – a couple of pieces of fruit per day
Fish – deep-sea, oily fish, such as salmon, sardines or mackerel, at least three times per week
Nuts and seeds – a handful a day
Poultry – choose organic, free-range products
Red meat – choose lean grass-fed, organic red meat, and eat sparingly
Whole grains – small amounts of quinoa, buckwheat, amaranth, brown rice


Alcohol – save it for special occasions only, it’s very inflammatory
Gluten – this is considered an inflammatory component of grains like wheat, barley and rye
Sugar – in nearly all processed foods, and nearly impossible to avoid if buying packaged foods
Saturated fats – may cause changes in the gut microbiome that encourage inflammation
Trans fats – found in fried food, potato crisps, margarine, bakery items, biscuits and many tinned and packaged foods
Refined carbohydrates – this includes bread, biscuits, pastries and crackers
Food additives – the range is endless, found in packaged and tinned foods

Top 10 anti-inflammatory foods

Oily fish
Green leafy vegetables
Green tea
Shiitake mushrooms

READ: How to live well with arthritis

READ: Are you at risk of developing arthritis?