These Top Five Foods to Combat Arthritis Symptoms, According to Experts

 These Top Five Foods to Combat Arthritis Symptoms, According to Experts


A therapist and a pharmacist have shared their top five foods to help alleviate the excruciating symptoms of arthritis, which affects around 10 million Brits of all ages.

For those battling osteoarthritis or rheumatoid arthritis, the agony of joint pain and stiffness is all too familiar, driving sufferers to seek relief for their daily discomfort. In collaboration with British brand HSL, occupational therapist Julie Jennings emphasized the importance of diet in managing joint pain, stating: “Certain ingredients have been shown to reduce inflammation, boost your immune system, and strengthen bones.”

HSL has also teamed up with Carolina Goncalves, superintendent pharmacist at Pharmica, to identify the most effective anti-inflammatory foods to incorporate into your meals. Oily fish, well-known for its brain-boosting benefits, is also packed with anti-inflammatory properties that can ease arthritis pain, reports Bristol Live.

Carolina explained: “Fatty fish contain omega-3 fatty acids, which are converted into anti-inflammatory compounds in the body. These compounds can help curb the production of inflammatory cytokines, which tend to break down cartilage and contribute to arthritis.”

Julie advised: “To eat more omega-rich foods, turn to fish like salmon and mackerel. Both are great roasted and are lovely served with new potatoes paired with green vegetables like asparagus or tenderstem broccoli. Tuna, sardines, and cod are also great varieties to add to your diet.”


For those who follow a vegetarian diet, there are alternatives to fish with similar benefits. Carolina suggested: “Individuals looking for a plant-based option that offers a similar effect can consider flaxseeds, which are a rich source of alpha-linolenic acid (ALA, a type of plant-based omega-3 fatty acid).”

Julie added: “For many, flaxseed may be an ingredient they’re not familiar with, but it is really easy to incorporate into your meals. Simply dust over your cereal or into porridge during breakfast, add as an extra component in baking mixtures, or even sprinkle it into a salad.”

Chicken Skin

Chicken is a popular source of protein, but many underestimate the value of chicken skin for health. Carolina explained: “Chicken skin contains type II collagen, which some studies have found may help reduce the symptoms of osteoarthritis by potentially aiding in the rebuilding of cartilage and maintaining cartilage elasticity.”


Berries are not just a tasty treat; they are packed with health benefits. Carolina explained: “The naturally occurring antioxidants in berries can help prevent arthritis by fighting free radicals in the body that could potentially damage cells and contribute to the inflammatory processes associated with arthritis.”

Julie suggested: “To add more berries to your diet, why not try making homemade smoothies? Not only are they tasty but they are super refreshing during the warmer summer months. Blueberries are known to have the most antioxidants, with raspberries and goji berries following close behind.”

Olive Oil

Olive oil is a versatile kitchen staple with significant health benefits. Carolina said: “Olive oil contains a compound called oleocanthal, which some studies suggest can have similar effects on the body as non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen. It is thought that oleocanthal inhibits the activity of COX enzymes, reducing the production of pro-inflammatory substances and helping to prevent inflammation and associated pain in arthritis.”

While incorporating these foods into your meals can help with arthritis symptoms, it should be done alongside other healthy habits, as diet is not a standalone solution.

According to Julie, you should also consider:

  • Exercise: “Exercise plays an important role in preventing stiffness in your joints and muscles. Because of this, it is important to try to keep moving your body, through low-impact activities such as gentle walks, swimming, and cycling, to help relieve flare-ups, build up strength, and increase blood flow.
  • Supportive furniture: “You should also make sure you invest in supportive furniture, such as armchairs and sofas, which are correctly sized to your personal measurements. A correctly fitting chair should also provide lumbar support in the right places to allow you to maintain a good sitting posture, which can help relieve pain.”
  • Heat therapy: “Some people will find that joint pain can be alleviated when applying heat. Before bed, I recommend soaking in a warm bath or taking a hot shower to help with aches overnight. You can also apply heat from hot water bottles to your joints, but be mindful of using these in bed – if you forget about it and fall asleep they could result in injury.”

Related post