1. Focus on Anti-Inflammatory Foods

Inflammation is at the heart of osteoarthritis pain. Including anti-inflammatory foods helps calm irritation in the joints.

Best anti-inflammatory foods

Fatty fish (salmon, sardines, mackerel, tuna) – rich in omega-3 fatty acids

Fruits, especially berries, oranges, pineapple

Vegetables, especially dark leafy greens like spinach, broccoli, kale

Nuts and seeds (walnuts, flaxseeds, chia seeds)

Olive oil – contains oleocanthal, which acts like a natural anti-inflammatory

Tomatoes and tomato-based products

These foods lower inflammatory markers and help reduce stiffness and swelling.

2. Achieve and Maintain a Healthy Weight

Every extra kilogram of body weight adds 3–4 kg of pressure on the knee joints. Weight loss is one of the most effective non-drug treatments for OA.

How diet helps

Eating fiber-rich foods (vegetables, beans, whole grains) increases fullness.

Reducing refined carbohydrates lowers inflammation and helps weight control.

Limiting sugary drinks and fast food reduces calorie overload.

Small, steady changes in eating habits pay big dividends for joint health.

3. Choose Joint-Protective Nutrients

Some nutrients have direct benefits on cartilage, bone, and joint function.

Vitamin D

Supports bone strength and reduces pain.

Sources: sunlight, eggs, fortified milk, fatty fish.

Calcium

Keeps bones strong and supports joint structure.

Sources: milk, yoghurt, sardines, broccoli, fortified plant milks.

Vitamin C

Helps collagen production and cartilage repair.

Sources: citrus fruits, peppers, tomatoes, pawpaw.

Antioxidants

Slow cartilage breakdown by fighting oxidative stress.

Sources: colorful fruits and vegetables.

4. Limit Foods That Worsen Inflammation

Some foods can increase joint pain and inflammation.

Foods to reduce or avoid

Processed meats (sausages, corned beef)

Refined carbohydrates (white bread, pastries)

Sugary drinks

Excess alcohol

High-sodium foods (junk food, canned soups)

Deep-fried foods

You don’t need to eliminate them completely—just reduce frequency and portions.

5. Incorporate Healthy Fats

Healthy fats support joint lubrication and fight inflammation.

Include more

Avocado

Nuts

Olive oil

Seeds

Fatty fish

Reduce

Saturated fats (fatty meats, butter)

Trans fats (margarine, packaged baked goods)

6. Consider Helpful Supplements (if approved by a clinician)

Glucosamine sulfate – may support cartilage

Chondroitin – helps reduce pain and slow narrowing of joint space

Omega-3 fish oil – reduces inflammatory pain

Turmeric (curcumin) – natural anti-inflammatory

Collagen peptides – may support joint health

Supplements should complement, not replace, healthy eating.

7. Drink Plenty of Water

Hydration helps maintain the lubrication of joints and supports cartilage health. Aim for 6–8 cups per day, or more if physically active or living in warm climates like Ghana.

8. Adopt a Mediterranean-Style Eating Pattern

Research shows that a Mediterranean diet can significantly reduce OA symptoms. This eating pattern emphasizes:

Fruits and vegetables

Whole grains

Legumes

Healthy fats

Fish

Herbs and spices instead of salt

It naturally reduces inflammatory triggers and improves overall metabolic health.

Conclusion

Nutritional management is a powerful and natural way to reduce osteoarthritis pain, improve mobility, and enhance overall quality of life. By choosing anti-inflammatory foods, maintaining a healthy weight, supporting the body with key nutrients, and avoiding foods that worsen inflammation, anyone living with OA can take meaningful steps toward better joint health.