Limit processed red meat, sugary drinks, high-sodium snacks and refined grains. A systematic review found diets high in saturated fat, omega-6 fatty acids and refined carbohydrates appeared unfavorable for osteoarthritis pain and function — so the practical target is replacing them with whole plant foods, fish and olive oil.
A systematic review of 7 randomized trials and 1 non-randomized trial found that diets high in saturated fat, omega-6 fatty acids and refined carbohydrates appeared unfavorable for pain and physical function in adults with osteoarthritis. The same review found that replacing refined grains and processed foods with whole plant foods, fish and vegetable oils improved outcomes.
In the large DASH-diet cohort (115,692 participants), the foods limited under the DASH pattern — processed red meat, sugary drinks, high-sodium snacks and refined grains — were the same categories associated with higher musculoskeletal risk when eaten in excess.
Bacon, sausages, deli meats. Swap for fish (salmon, sardines), legumes or chicken breast.
Sodas and sweetened beverages add empty calories and displace protective foods. Swap for water or unsweetened tea.
Chips and salted snacks — the DASH pattern keeps sodium low. Swap for fruit, nuts or roasted chickpeas.
White bread, white rice and heavily processed oils. Swap for oats, brown rice, quinoa and olive oil.