Can diet help relieve arthritis symptoms?

Rheumatoid arthritis is an autoimmune and inflammatory disease that affects the joints and can significantly impact quality of life. While medical treatment is essential, many studies have shown that diet also plays a key role in managing symptoms. Some foods promote inflammation, while others may help fight it naturally.

Foods that support joint health

Among the most recommended foods for people with arthritis are those rich in healthy fats and antioxidants. A cold-pressed plant-based fat widely used in the Mediterranean diet contains a compound called oleocanthal, which acts as a natural anti-inflammatory. This compound has been compared to ibuprofen due to its ability to reduce pain and inflammation in the joints.

In addition to oleocanthal, this fat is also rich in polyphenols—powerful antioxidants that protect cells from oxidative stress and help regulate the immune system. Regular consumption may help reduce morning stiffness and improve joint mobility.

Benefits of extra virgin olive oil for arthritis

Extra virgin olive oil, in particular, has been the subject of numerous studies for its potential benefits in people with inflammatory diseases such as rheumatoid arthritis. Its high content of oleocanthal and polyphenols makes it a natural ally against chronic inflammation. Using it raw in daily meals may help reduce the need for anti-inflammatory medication and promote overall wellness.

Foods to avoid

Just as there are recommended foods, certain items should be limited or avoided if you have arthritis. These include:

• Ultra-processed products
• Refined flours
• Added sugars
• Trans fats
• Excess red meat
• Sugary or alcoholic beverages

These foods may promote inflammatory processes in the body and worsen symptoms.

Sample daily menu for rheumatoid arthritis

Here’s an example of a balanced, anti-inflammatory meal plan for those managing arthritis:

Breakfast
Oatmeal with banana slices and walnuts
Green tea

Mid-morning snack
Plain yogurt with chia seeds

Lunch
Stewed lentils with vegetables (carrot, onion, bell pepper)
Green salad with a tablespoon of extra virgin olive oil

Afternoon snack
Fresh fruit (papaya or pineapple) with a handful of almonds

Dinner
Baked salmon with steamed broccoli
Slice of whole grain bread with extra virgin olive oil

This type of diet, paired with proper hydration and light physical activity, can help improve inflammation management.