Arthritis Diet Plan: A Guide to Eating for Relief

11Arthritis Diet Plan
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Arthritis is a common but often misunderstood condition that affects millions of people worldwide. It causes pain, swelling, and reduced mobility in the joints. While there’s no one-size-fits-all solution to arthritis, a healthy diet can significantly impact its management. In this blog, we will explore the causes and types of arthritis, and provide a comprehensive guide on foods to avoid, foods to include, and a sample diet plan to help manage arthritis symptoms.

3 Types of Arthritis

Arthritis is an umbrella term for various joint disorders, with osteoarthritis and rheumatoid arthritis being the most common types:

  1. Osteoarthritis: This is the most prevalent form of arthritis and is often linked to aging. It occurs when the cartilage that protects and cushions the ends of bones wears down over time.
  2. Rheumatoid:  This autoimmune disease causes the body’s immune system to attack the synovium, a membrane that lines the joints, leading to inflammation and pain.
  3. Gout: Gout results from the buildup of uric acid crystals in the joints, most often the big toe, causing intense pain and swelling.

6 Causes of Arthritis

The exact causes of arthritis can vary depending on the type, but common factors include:

  1. Age: Osteoarthritis is often age-related, as the wear and tear on joints accumulate over time.
  2. Genetics: Some types of arthritis, like rheumatoid arthritis, may have a genetic component.
  3. Autoimmunity: Autoimmune diseases, where the immune system mistakenly attacks the body’s tissues, can lead to arthritis.
  4. Joint Injuries: Injuries or trauma to a joint can increase the risk of arthritis in that joint.
  5. Obesity: Excess weight can put stress on joints, increasing the likelihood of osteoarthritis.
  6. Infections: Certain infections can trigger arthritis in some cases.
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6 Foods to Avoid in Arthritis

To manage arthritis, it’s crucial to avoid or limit certain foods that can exacerbate inflammation and symptoms:

  1. Processed Foods: High in trans fats and refined sugars, processed foods can worsen inflammation.
  2. Sugary Drinks: Beverages high in sugar can increase inflammation and contribute to weight gain, putting added stress on joints.
  3. Red Meat: High consumption of red meat has been linked to increased inflammation. Choose lean protein like chicken breast.
  4. Dairy products: Some people with arthritis find that dairy worsens their symptoms. Consider alternatives like plant-based milk.
  5. Processed Grains: Refined grains like white bread and pasta can increase inflammation. Opt for whole grains instead.
  6. Alcohol and Caffeine: Excessive alcohol and caffeine can dehydrate the body and worsen arthritis symptoms. Limit consumption.

6 Foods to Include in Arthritis Meal Plan

To help manage arthritis and reduce inflammation, include these foods in your diet:

  1. Fatty Fish: Fatty Fish like Salmon is rich in omega-3 fatty acids, which have anti-inflammatory properties.
  2. Fruits and Vegetables: Packed with antioxidants and vitamins, these foods can reduce inflammation. Berries, cherries, and leafy greens are particularly beneficial.
  3. Nuts and Seeds: Almonds, walnuts, and flaxseeds are great sources of healthy fats and can help reduce inflammation.
  4. Turmeric and Ginger: These spices have anti-inflammatory properties and can be included in your cooking or consumed as supplements.
  5. Green Tea: Containing polyphenols, green tea may offer relief for arthritis symptoms.
  6. Olive Oil: Extra virgin olive oil is a healthy fat that can help reduce inflammation. Use it in salad dressings and cooking.

Weight Loss Diet Plan for Arthritis

Here’s a one-day weight loss Indian diet plan to help manage arthritis symptoms:

weight loss arthritis diet plan infographics


  • Option 1: Oats Upma (Cook oats with vegetables like carrots, peas, and spices like cumin and mustard seeds. Top with fresh coriander and a squeeze of lemon juice)
  • Option 2: Vegetable Dalia (Cook dalia with mixed vegetables, ginger, and turmeric. Sprinkle with chopped nuts for added crunch)

Mid-Morning Snack

  • Greek Yogurt with Berries
  • Coconut Water


  • Option 1: Brown Rice with Dal and Mixed Vegetables (Serve brown rice with a dal of your choice (like moong dal or masoor dal) and a generous serving of mixed sautéed or steamed vegetables. Include a side of salad with olive oil and lemon dressing)
  • Option 2: Chicken veggie Rice (Serve marinated and steamed chicken breast with boiled rice and veggies)

Evening Snack

  • Option 1: Vegetable Soup (A warm, homemade vegetable soup made with a variety of veggies. Avoid adding heavy creams or excessive salt)
  • Option 2: Roasted Makhana and paneer Chaat (Make chaat with roasted makhana, paneer cubes and spices of choice)

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  • Option 1: Grilled or Baked Fish or Tofu (Choose your protein source based on your dietary preferences. Serve it with a side of stir-fried or steamed greens and a small portion of brown rice or quinoa)
  • Option 2: A Bowl of Pumpkin Soup and a protein source (Grilled chicken, paneer, egg whites)

Before Bed

  • Option 1: A Glass of warm Low fat turmeric Milk. This can help reduce inflammation and promote better sleep.
  • Option 2: Same as option 1

Remember to consult with a disease and weight management specialist before making significant dietary changes, as the nutritional needs may vary based on the type and severity of arthritis. Maintaining a healthy weight and regular exercise can also contribute to managing arthritis effectively.


Arthritis is a complex condition with various causes and types. While it can’t be cured through diet alone, a balanced and arthritis-friendly diet can help manage symptoms and improve joint health. By avoiding pro-inflammatory foods and incorporating anti-inflammatory choices into your daily meals, you can take a proactive step toward living a more comfortable and active life with arthritis.

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About the author

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.
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