An anti-inflammatory eating pattern — vegetables, berries, whole grains, legumes, fish and olive oil — is the food pattern linked to less osteoarthritis pain. In a large cohort study, DASH-style eating showed a protective association with osteoarthritis; a systematic review found diets rich in plant phenols and omega-3s improved pain and function in adults with osteoarthritis.
A prospective cohort study of 115,692 participants followed for 11.6 years found that closer adherence to the DASH diet (vegetables, fruit, whole grains, low-fat dairy, fish, legumes) was associated with lower risk of musculoskeletal disorders, including a protective association with osteoarthritis.
A systematic review of 7 randomized trials and 1 non-randomized trial found that diets high in plant phenols and omega-3 fatty acids significantly improved pain and physical function in adults with osteoarthritis — while diets high in saturated fat, omega-6 fatty acids and refined carbohydrates appeared unfavorable.
Spinach, kale, collard greens — base of the DASH pattern; a top source of protective polyphenols.
Strawberries and blueberries add anthocyanins — plant phenols the diet-review linked to less pain.
Oats and brown rice replace refined grains, which the review flagged as unfavorable.
Omega-3-rich fish twice a week or more raises the omega-3:omega-6 ratio tied to better joint outcomes.
Chickpeas, beans and lentils — plant protein that fits the DASH pattern.
Replace butter and saturated fats with olive oil, the fat source in both DASH and the diet-modification review.