Diet and food guidance for osteoarthritis

No diet cures osteoarthritis, but eating well supports weight control and overall joint health.

Helpful habits

• Maintain a healthy weight: the most proven dietary step for knee and hip arthritis
• Plenty of vegetables and fruit: colourful produce provides antioxidants and fibre
• Whole grains and pulses: millets, dals, oats
• Healthy fats: nuts, seeds, mustard or olive oil, and fish if you eat it
• Calcium and vitamin D: dairy or fortified foods, leafy greens, sensible sun exposure. Ask your doctor before taking supplements.
• Water: stay well hydrated

Foods to limit

• Sugary drinks, sweets and ultra-processed snacks
• Deep-fried and heavily salted foods
• Alcohol in excess

Ayurvedic view

For Vata-type joint conditions, traditional advice favours warm, freshly cooked, mildly spiced meals with ghee or sesame oil in moderation, and limits cold, dry, stale and raw foods. Ginger, turmeric and garlic are commonly used. This is a traditional framework, and evidence for specific foods is limited.