Diet Plan For Osteoarthritis


So what will you be eating on your diet plan for osteoarthritis? The thing you should keep in mind is that losing weight without sacrificing your strength and activity level is an important goal, and the best way to do this is to focus on fruits, vegetables, whole grains and lean proteins. A plan that restricts how much of these things you can eat will likely hamper your ability to maintain good health.

Diet Chart For Osteoarthritis

About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume



Adults and elderly persons frequently develop arthritis. It results in discomfort and tissue stiffness and is brought on by inflammation in one or more joints. The flexible tissues around the corners of the bones are worn down over time, which results in osteoarthritis, a kind of arthritis. The bone changes abnormally as a result of the joint’s cartilage degenerating.

The condition makes the joints stiff, which leads to pain both when the joint is moving and, occasionally, when it is at rest. Although it cannot be cured, this chronic illness can be managed. A osteoarthritis diet that is incorporated from the start or in the early stages will assist to lessen the symptoms of osteoarthritis. A person with osteoarthritis needs to take care of their diet, which necessitates including some foods and excluding others that could be harmful or have negative effects.

Antioxidant foods including fruits, vegetables, ginger in the form of ginger tea, and turmeric should be included in the osteoarthritis diet. Turmeric is a remedy for many health issues and can be used for this as well. Include organic food in your kitchen and try to stay away from inorganic food. Maintaining a diet plan while avoiding strenuous exercise will be beneficial in the long run.

Diet Chart

Breakfast (8:00-8:30AM)Egg sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)Tomato Veg pulav rice 1.5 cup+ 1 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light black/green tea+ 2 biscuit
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Breakfast (8:00-8:30AM)chappati-3+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg)
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)4 Roti+1/2 cup salad + Fish curry (Salmon 75g).
Evening (4:00-4:30PM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM)3 Roti / chappathi.+ Tomato subji 1/2 cup.
Breakfast (8:00-8:30AM)Wheat dosa 3 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)1 cup rice+Palak dal 1/2 cup + 1/2 cup Beetroot subji
Evening (4:00-4:30PM)1 glass lemon juice + Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1 cup Bitter guard subji.
Breakfast (8:00-8:30AM)Besan cheela 3 + 1 tbs green chutney+ 1 boiled egg
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)1 cup brown rice +Tomato with coconut curry 1/2 cup+ Spinach subji 1/2 cup.
Evening (4:00-4:30PM)1 cup skim milk.
Dinner (8:00-8:30PM)Broken weat upma 1 cup+ 1/2 cup green beans subji
Breakfast (8:00-8:30AM)Mushroom Paratha 2 + Tomato chutney.
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1 cup rice+ Tuna curry ( 80 gm Tuna)+ 1/2 cup kale salad.
Evening (4:00-4:30PM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup mix veg curry
Breakfast (8:00-8:30AM)Oats upma 1 cup + 1 boiled egg.
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)1 cup rice+ Mushroom curry 1/2 cup + Ladies finger subji 1/2 cup+ celery salad 12 cup
Evening (4:00-4:30PM)1 cup milk with walnuts
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.
Breakfast (8:00-8:30AM)Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled black channa.
Lunch (2:00-2:30PM)1/2 cup rice + 2 medium chappati+ Fish masala 1 cup( Mackerel 75 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji

Food Items To Limit

The food stuffs that limit calcium absorption should be limited.

  1. Phytates: Found in nuts, seeds and grains. They easily bind to calcium therefore limiting its availability for absorption. Try not to eat phytate-containing foods and dairy foods together.
  2. Oxalates: Found in sweet potatoes, rhubarb, spinach and beetroot. Very reactive molecules. Bind to calcium therefore reducing its absorption. Interfere with calcium storage in cells. Don’t eliminate these food just be aware that they are not the best providers of calcium.
  3. Alcohol: Interferes with vitamin D activation by the liver and kidneys. Inhibits vitamin D activating enzymes in the liver. It is a diuretic therefore it increases calcium excretion through urine. Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body. Try to limit your alcohol intake.
  4. Caffeine: It is believed that caffeine decreases calcium absorption by interfering with vitamin D absoprtion. Caffeine is also a diuretic therefore it increases calcium excretion in the urine.

Do’s And Dont’s


  1. Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)
  2. Eat fresh, alkalizing vegetables and fruits every day, preferably organic.
  3. Prefer home made foods over outside foods.
  4. Do check for iodine content on food labels.
  5. Include omega-3 rich foods such as fish, walnuts, almonds, flax seeds, olive oil, canola oil.


  1. Avoid consumption of caffeinated products.
  2. Limit the intake of phosphorus containing foods- meat, soft drinks. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
  3. Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don’t consume calcium rich foods along with these foods.

Food Items You Can Easily Consume

  1. Cereals & cereal products: Ragi, bajra, whole wheat flour. Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.
  2. Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges, raw mangoes, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, celery, spring onions, garlic, ginger.
  3. Milk & milk products: Milk liquid, curd, cottage cheese, ghee, chhach, lassi, custard.
  4. Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
  5. Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.
  6. Fortified breakfast cereals, juices, milk products, yogurt etc.,

What is the best diet for osteoarthritis?

A lot of people discover that altering their diet can relieve the pain, stiffness, and edema associated with osteoarthritis.

Over 30 million persons suffer from osteoarthritis, the most prevalent type of arthritis.

In the US, a reliable source. It grows as a result of the joints’ cartilage degenerating over time.

Any joint in the body can be affected by the illness, although people frequently detect pain in their knees, hands, hips, or spine.

This article will examine the foods that persons with osteoarthritis should eat and stay away from. We also debunk some widespread food fallacies associated with arthritis.

How can diet help with osteoarthritis?

Consuming a balanced and nutritious diet may help prevent further damage to the joints.

According to the Arthritis Foundation, some diets can help patients with their symptoms of osteoarthritis even while specific foods or nutritional supplements cannot treat the condition.

Some meals are anti-inflammatory and can help lessen symptoms, whilst other foods might make them worse.

The following ways that a healthy diet can help with osteoarthritis:

Reducing inflammation and preventing damage

For those with osteoarthritis, a balanced, nutrient-rich diet will provide the body with the means to stop additional joint deterioration.

An anti-inflammatory diet can help symptoms since some foods are proven to inhibit inflammatory processes in the body. Consuming enough antioxidants, such as vitamins A, C, and E, may help stop additional joint deterioration.

Reducing cholesterol

People with osteoarthritis are more likely to have high blood cholesterol, and reducing cholesterol may improve the symptoms of this disease. On the right diet, people can quickly improve their cholesterol levels.

Maintaining a healthy weight

Being overweight can put additional strain on the joints, and having an abundance of body fat can exacerbate inflammation. The signs of osteoarthritis might be lessened by maintaining a healthy weight.

Some people may find it challenging to maintain a healthy weight, particularly those who suffer from a medical condition like osteoarthritis that limits their movement. Advice can be obtained from a doctor or dietician.

Eight foods to eat and why

Including particular foods in the diet can assist the body battle sickness and inflammation while strengthening the bones, muscles, and joints.

The eight foods listed below can help people with osteoarthritis feel better and reduce their symptoms:

1. Oily fish

Salmon contains lots of omega-3 fatty acids, which have anti-inflammatory properties.

Oily fish contain lots of healthful omega-3 fatty acids. These polyunsaturated fats have anti-inflammatory properties so they may benefit people with osteoarthritis.

People with osteoarthritis should aim to eat at least one portion of oily fish per week. Oily fish include:

  • sardines
  • mackerel
  • salmon
  • fresh tuna

Those who prefer not to eat fish can take supplements that contain omega-3 instead, such as fish oil, krill oil, or flaxseed oil.

Other sources of omega-3 includeTrusted Source chia seeds, flaxseed oil, and walnuts. These foods can also help to fight inflammation.

2. Oils

In addition to oily fish, some other oils can reduce inflammation. Extra virgin olive oil contains high levels of oleocanthal, which may have similar properties to nonsteroidal anti-inflammatory drugs (NSAIDs).

Avocado and safflower oils are healthful options and may also help to lower cholesterol.

3. Dairy

Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms.

Dairy also contains proteins that can help to build muscle. People who are aiming to manage their weight can choose low-fat options.

4. Dark leafy greens

Dark leafy greens are rich in Vitamin D and stress-fighting phytochemicals and antioxidants. Vitamin D is essential for calcium absorption and can also boost the immune system, helping the body to fight off infection.

Dark leafy greens include:

  • spinach
  • kale
  • chard
  • collard greens

5. Broccoli

Broccoli contains a compound called sulforaphane, which researchers believe could slow the progression of osteoarthritis.

This vegetable is also rich in vitamins K and C, as well as bone-strengthening calcium.

6. Green tea

Polyphenols are antioxidants that experts believe may be able to reduce inflammation and slow the rate of cartilage damage. Green tea contains high levels of polyphenols.

7. Garlic

Scientists believe that a compound called diallyl disulfide that occurs in garlic may work against the enzymes in the body that damage cartilage.

8. Nuts

Nuts are good for the heart and contain high levels of calcium, magnesium, zinc, vitamin E, and fiber. They also contain alpha-linolenic acid (ALA), which boosts the immune system.

What about the Mediterranean diet?

Studies have suggested that the Mediterranean diet can reduce the inflammation that contributes to the symptoms of osteoarthritis.

As well as helping to reduce the pain associated with osteoarthritis, eating a Mediterranean-style diet offers many other health benefits, including weight loss.

Following a Mediterranean diet may also reduce the risk of:

  • heart disease and stroke
  • muscle weakness in older age
  • Alzheimer’s disease
  • Parkinson’s disease
  • premature death

The diet consists of fruit and vegetables, whole grains, legumes, fish, yogurt, and healthful fats, such as olive oil and nuts.

People can make simple changes to their diet to make it more like the Mediterranean one. These may include:

  • eating high-fiber, starchy foods, such as sweet potatoes, potatoes, beans, lentils, and whole-grain bread and pasta
  • eating plenty of fruit and vegetables
  • including fish in the diet
  • eating less meat
  • choosing products made from vegetable and plant oils, such as olive oil
  • selecting wholemeal options over those containing refined flour

Three types of food to avoid and why

People should avoid processed sugars as they may contribute to inflammation.

A person with osteoarthritis has an inflammatory state in their body.

While some meals have ingredients that actively contribute to chronic inflammation, others contain anti-inflammatory characteristics that may lessen symptoms. It is advised to stay away from or limit certain dietary options.

Avoid foods that fall under the following categories:

1. Sugar

Processed sugars can prompt the release of cytokines, which act as inflammatory messengers in the body. The sugars that manufacturers add to sweetened beverages, including soda, sweet tea, flavored coffees, and some juice drinks, are the most likely to worsen inflammatory conditions.

2. Saturated fat

Foods high in saturated fat, such as pizza and red meat, can cause inflammation in the fat tissue. As well as contributing to the risk of developing obesity, heart disease, and other conditions, this can make arthritis inflammation worse.

3. Refined carbohydrates

Refined carbohydrates, such as white bread, white rice, and potato chips, fuel the production of advanced glycation end (AGE) oxidants. These can stimulate inflammation in the body.

Busting three arthritis food myths

Many people claim that certain types of food can make osteoarthritis worse, but there is not always scientific evidence to support their theories.

Below, we discuss three common myths:

1. Citrus fruits cause inflammation

Citrus fruits are supposedly best avoided due of their inflammatory acidity, according to some people. This is not the case, though. Citrus fruits, which are also high in vitamin C and antioxidants, offer anti-inflammatory properties.

However, there may be interactions between grapefruit juice and several arthritic medications. Before adding it to their diets, people who are receiving treatment should see their doctor.

2. Avoiding dairy helps with osteoarthritis

Additionally, there are reports that osteoarthritis can be managed by eliminating dairy. Despite the fact that dairy products including milk, cheese, and others can be troublesome These foods may be a Reliable Source for some people while acting as an anti-inflammatory for others.

Skimmed and low-fat milk may be protective against gout in people who experience inflammatory symptoms related to the condition.

People can use an elimination diet to find out whether or not dairy consumption makes their symptoms better or worse.

3. Nightshade vegetables cause inflammation

Tomatoes, potatoes, eggplants, and peppers all contain the chemical solanine, which some blame for arthritis pain. However, the Arthritis Foundation say that there is no scientific evidence for this. Adding these nutritious vegetables to the diet can have many benefits for chronic health conditions.


There is proof that specific meals and nutrients help lessen osteoarthritis symptoms. They accomplish this by reducing inflammation, supplying nutrients, and enhancing the immunological, bone, and muscle systems.

A person may also gain from limiting or avoiding foods that cause inflammation.

Obesity puts additional strain on the joints, which can exacerbate the symptoms of osteoarthritis.

People with osteoarthritis can maintain a healthy weight by eating a balanced diet that is high in anti-inflammatory fats, fiber, and vegetables, like those found in the Mediterranean diet.

This will aid in reducing symptoms like pain and edema.

7-Day Osteoarthritis Diet Meal Plan (PDF + Menu)

To share is to care!

The most prevalent type of arthritis is osteoarthritis. It happens when a joint’s cartilage begins to wear out, which ultimately causes the bone to deteriorate. Although it can affect other joints, especially the hands and spine, it frequently affects the major joints, such as the knees and hips.

Inflammation brought on by this mechanism might result in discomfort and suffering. Obesity is a significant risk factor for it, and it primarily affects persons in their later years of life.

There is currently no treatment for osteoarthritis, therefore the only options are pain management and symptom relief. Diet may be able to assist in this situation by lessening the intensity of signs and pain.

Everything you need to know about adhering to a diet for osteoarthritis will be covered in this article, along with a sample 7-day plan that includes daily meals and a shopping list.

How Can Diet Help Osteoarthritis?

Diet plays an important role in your health and even though osteoarthritis can’t be cured, diet can play a role in a number of ways.

Reduce Inflammation

A healthy diet can help prevent further joint damage. Vitamins A, C and E are important in this role. Certain foods are known for their anti-inflammatory properties, thus helping to improve symptoms.  

Reduce Cholesterol

People with osteoarthritis tend to have higher cholesterol. Diet is particularly important when it comes to improving your cholesterol and can help symptoms of this disease, as well as reduce the risk of conditions like heart disease.

Reduce and Maintain a Healthy Weight

Being overweight causes the joints to experience more pressure, escalating the problems. You can get a healthier weight by following a nutritious diet. In contrast to crash dieting, a healthy diet will guarantee that you stay satisfied throughout the day and provide you with all the vitamins and minerals you require.

Foods to Eat on an Osteoarthritis Diet

In general, you should try and eat whole foods that are full of nutrients. Eating a good balance of these foods will ensure meet all your nutritional requirements.

  • Fruits and vegetables
  • Whole grains
  • Fatty fish
  • Beans and legumes
  • Nuts and seeds
  • Low-fat dairy
  • Olive oil
  • Lean protein

Losing Weight on an Osteoarthritis Diet

Osteoarthritis risk can be decreased by losing weight and keeping it off.

According to estimates, 60% of men and 47% of women will experience osteoarthritis at some point in their lives if their body mass index is greater than 30.

Additionally, it appears that inflammation and obesity are closely related.

Along with losing weight, it’s critical that you discover a diet that will help you keep the weight off in the long run. Yo-yo dieting and inability to maintain a healthy diet range can result from crash and fad diets.

There are several easy strategies to lose weight and keep it off in a healthy way, including:

  • Eat more healthy snacks. Foods like nuts, seeds and fruit can help stave off cravings and help you reduce your overall calorie intake.
  • Eat more slowly. Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss
  • Eat more fiber. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones
  • Eat more protein. Protein is known to boost levels of the hormone peptide YY (a hormone that makes you feel full) and reduce levels of ghrelin (a hormone that makes you feel hungry).

Important Nutrients for People with Osteoarthritis

Vitamin C

When it comes to producing cartilage, which helps to shield the bones in the knee joint, vitamin C is crucial.

Because of its ability to combat oxidative stress, vitamin C consumption has been linked to a lower incidence of osteoarthritis and the loss of cartilage.

Vitamin C-rich foods include:

  • citrus fruit, such as oranges and orange juice
  • peppers
  • broccoli
  • brussels sprouts
  • potatoes
  • strawberries
  • blackcurrants


Everyone needs calcium because it supports healthy bones and teeth. Lack of calcium intake increases the risk of osteoporosis in individuals. Thicker bones are a result of this disorder.

According to one study, individuals with high serum calcium levels may play a protective role in the management of radiographic knee osteoarthritis.

Calcium-rich foods include:

  • Dairy foods like milk, cheese and yogurt
  • Dark leafy greens like spinach, kale and broccoli
  • Tofu
  • Fish like salmon and tuna

Vitamin D

According to some experts, vitamin D can reduce the symptoms of osteoarthritis because it helps the body produce more calcium, which is necessary for protecting joints.

Clinical data, however, generally offer little proof that vitamin D helps fend off osteoarthritis and the loss of cartilage volume. It’s possible that folks with low vitamin D levels who consume enough can have less joint pain. As one 2019 research concluded

Sunlight exposure can provide vitamin D, which is also present in foods like:

  • Fatty fish, like tuna, mackerel, and salmon
  • Foods fortified with vitamin D, which includes some dairy products and cereals
  • Yogurt
  • Cheese
  • Eggs
  • Green leafy vegetables

Omega-3 Fatty Acids

According to a few studies, eating more omega-3 fats than omega-6 fats may delay the development of osteoarthritis.

According to studies, omega-3 fatty acids can aid with rheumatoid arthritis and other autoimmune illnesses as well as inflammation. This might be because omega-3 fatty acids restrict the production of cytokines and other cartilage-degrading enzymes.

You should make sure to eat more omega-3 fatty acids by:

  • Cook with olive oil rather than butter
  • Eat oily fish, twice a week, such as salmon, tuna and mackerel
  • Eat more nuts and seeds

Foods high in omega-3 fats include:

  • Fatty fish like salmon, mackerel, tuna and sardines
  • Flax seeds
  • Chia seeds

Omega-6 fatty acids can be found in:

  • Meat and Poultry
  • Cereals
  • Eggs
  • Certain vegetable oils

What’s the Best Osteoarthritis Diet?

One of the greatest diets to follow is the Mediterranean diet. U.S. News & World Report has named it as the best diet since 2018 in their rankings.

It is highly recommended in part due to the ease of implementation as well as the health advantages. It’s critical to establish a long-term eating pattern so you don’t yo-yo between diets and relapse into harmful eating patterns.

It is graded so highly because it is both simple to use and has scientific evidence to support it. Because of this, it’s a fantastic option if you want to follow a nutritious diet. The following research support its use across a variety of health markers:

  • Reduced risk of cardiovascular events, coronary heart disease, 
  • Reduced risk of coronary heart disease
  • Reduced risk of developing type 2 diabetes
  • Risk of breast cancer
  • Reduced obesity
  • Better cognitive function

Common staple foods that should be consumed in greater quantities and more frequently are listed at the bottom. The amount and frequency of portions decrease as you move up the pyramid.

Intentionally omitting suggested food weights and calorie counts from the pyramid. It is just intended to offer a broad overview of nutritious food options and their respective quantities.

This is due to the fact that variety within the general dietary pattern has been linked to excellent health.

It is best if you can get more variation within the designated relative allowances per category.

Osteoarthritis Diet Meal Plan

Osteoarthritis Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

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