Eating to Ease Arthritis: How Your Diet Can Support Your Joints

Arthritis and joint pain is on the rise, affecting many people and making everyday activities more challenging. I’m sure lunges and kneeling on the floor used to be easy!?! While joint wear and tear plays a role, arthritis isn’t just about aging—it’s also linked to chronic inflammation.

Arthritis can be influenced by your genetics, weight, or hormonal changes (which is why some women notice worsening symptoms during menopause). But, one factor that affects everyone with arthritis, no matter the reason, is inflammation. The good news? Your diet can play a powerful role in reducing inflammation and supporting your joint health.

How Does Food Affect Arthritis?

Research suggests that certain foods can either calm or fuel inflammation in the body. Diets rich in whole, unprocessed foods—like the Mediterranean diet—have been shown to help manage arthritis symptoms and improve mobility.

Small, Sustainable Changes for Joint Health

Improving your diet doesn’t mean following restrictive rules or cutting out entire food groups. Instead, focus on adding more anti-inflammatory foods to your meals in ways that feel manageable. Even small swaps—like using olive oil or cold pressed rapeseed oil, instead of vegetable oils, snacking on nuts instead of crisps, or adding an extra portion of vegetables to your plate—can have long-term benefits.

On the flip side, ultra-processed foods, excess sugar, and unhealthy fats can worsen inflammation and exacerbate arthritis symptoms. While occasional treats are fine, reducing processed foods and focusing on fresh, nutrient-rich meals can make a real difference.

What about nightshade fruits and vegetables?

There’s a common myth that nightshade vegetables—such as tomatoes, aubergines, peppers, and potatoes—worsen arthritis. However, there’s no solid scientific evidence to support this. In fact, these vegetables are full of beneficial nutrients, including vitamin C, potassium, and antioxidants that can help fight inflammation. It’s worth looking into, but unless you have a specific sensitivity, there’s no need to avoid them.

Try This: Simple Anti-Inflammatory Baked cod and lentils with Salsa Verde

This easy recipe is packed with arthritis-friendly ingredients, including omega-3-rich cold pressed rapeseed oil, fibre-filled lentils, and anti-inflammatory filled herbs. It’s simple to prepare, making it ideal for a nutritious, hassle-free meal.

Salsa Verde

1 cup parsley leaves

½ cup basil leaves

⅓ cup mint leaves

2 tbsp capers

3 tbsp olive oil extra virgin/cold pressed rapeseed oil

Lentils

2 tins Lentils

2 tbsp cold pressed rapeseed oil

1 onion, chopped

2 small carrots, chopped

2 stalks celery, chopped

1 bay leaf

200ml stock

Salt & pepper

Cod

4 cod fillets

1 lemon, sliced

4 cloves garlic, sliced

5 sprig thyme

Instructions

1. Preheat oven to 180c.

2. Using an oven proof dish, fry off the chopped carrots, onions and celery with oil. Let them soften without colouring.

3. Meanwhile, cover a baking dish in baking paper, add half the lemon and garlic, place the cod on top, add the rest of the lemon, garlic along with the thyme, olive oil and a pinch of salt and Pepper. Bake in the oven for 15-20 minutes until the fish turns from translucent to opaque/white.

4. While the cod is cooking, make the salsa verde. In a blender add all the ingredients except the oil. Pulse for a minute, then add slowly the olive oil, until you obtain a sauce still a bit grainy, not completely creamy. Set aside.

5. Drain and rinse the lentils. Add the lentils to the pan along with, bay leaf, broth and a pinch of salt and pepper. Stir to combine, cover with a lid and place in the oven for the last 5/10minutes with the cod.

6. When the cod is cooked, plate the dish starting from the lentils, then add the fish and the salsa verde on top. Serve with colourful vegetables for even more anti-inflammatory effects, such as broccoli, cauliflower, kale or roast beetroot.

Would you like more personalised guidance and recipes on eating for joint health? Get in touch for tailored nutrition support!

Contact me