Our joints are essential for keeping us moving, whether that’s getting out for a walk, carrying home the shopping or simply staying active day to day. As we age, natural wear and tear, inflammation and joint changes can lead to stiffness, discomfort or conditions like osteoarthritis.
The good news? What we eat and how we live can make a real difference. Nutrients like omega-3 fatty acids, antioxidants and vitamin D can help reduce inflammation and support joint structure and function.
Diets rich in colourful, plant-based foods – such as the Mediterranean diet – are linked to a lower risk of inflammatory joint conditions. In addition, simple lifestyle habits like regular movement, maintaining a healthy weight and supporting gut health all play a part in protecting our joints.
Here, we’ll explore the key foods and nutrients to prioritise, what to limit and how to make everyday choices that will help to keep your joints healthy for the long term.
Eat more of these foods
Omega-3
Oily fish like salmon, mackerel and sardines are rich in omega-3 fatty acids (EPA and DHA), which have been shown to reduce joint pain and stiffness in people with rheumatoid arthritis and other inflammatory conditions. Aim for one or two portions of oily fish a week. If you’re plant-based, then flaxseeds, chia seeds and walnuts can help.
For inspiration on ways to get oily fish into your diet, check out our salmon recipes, mackerel recipes and sardine recipes.
Colourful fruit & veg
Berries and leafy greens in particular are loaded with antioxidants such as vitamin C, flavonoids and polyphenols. These compounds help to reduce oxidative stress in our bodies, a key driver of joint damage and inflammation. Aim to ‘eat a rainbow’ of fruit and veg daily, and include cruciferous vegetables and berries regularly.
Vitamin D & calcium
Calcium, which is in leafy greens, dairy, fortified plant milks and tofu, works together with vitamin D to keep bones strong and joints well supported. Spending time outdoors and incorporating oily fish, eggs and fortified foods can help boost vitamin D levels naturally.
Wholegrains
Wholegrains such as oats, brown rice and quinoa provide fibre and B vitamins. They help reduce chronic inflammation by supporting a healthy gut microbiome and steady blood sugar levels.
Extra virgin olive oil
Extra virgin olive oil is rich in polyphenols, which have natural anti-inflammatory effects. Regular consumption has been associated with improved arthritis symptoms and joint function.
Foods to limit
Ready meals
Ready meals are often low in fibre and essential nutrients, and high in refined carbs, unhealthy fats and salt – all of which can trigger inflammation and are linked to weight gain, adding pressure to joints.
Excess sugar
Excess sugar has been linked to higher levels of joint pain in people with arthritis. Swap sugary drinks for herbal tea or water and try a handful of nuts or seeds instead of sugary snacks.
Red & processed meats
Red and processed meats can raise levels of inflammation in the body. Swap them for plant-based proteins like tofu or tempeh, or oily fish like salmon and sardines, in your meals.
What else can I do?
Regular exercise
Research shows that regular aerobic exercise helps to reduce joint pain and stiffness while improving mobility. Strength training twice a week is also recommended to build muscle around the joints, supporting stability and reducing inflammation. Aim for 30 minutes of moderate exercise, most days, to keep joints healthy.
Maintain a healthy weight
Carrying excess weight puts extra stress on joints, increasing pain and the risk of joint conditions. Keeping a healthy weight through a balanced diet and activity helps protect your joints over time.
Vitamin D supplementation
The NHS guidance is that most adults and children over the age of one should take a daily supplement of vitamin D, particularly during autumn and winter to support bones and joints. Some people may benefit from taking it year round – check with your GP.
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Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen
