By: Judy Davie - The Food Coach
 If you're living with arthritis - whether it's osteoarthritis or the autoimmune form, rheumatoid arthritis - you're no stranger to pain, stiffness, and inflammation. But did you know that what you eat can either fuel that inflammation or help calm it down?
Both types of arthritis are driven by inflammatory processes in the body. Osteoarthritis, once thought to be purely "wear and tear," is now known to involve low-grade chronic inflammation in the joints.
Rheumatoid arthritis, on the other hand, is an autoimmune condition where the immune system mistakenly attacks healthy joint tissue, leading to swelling, fatigue, and long-term joint damage.
While medication and movement remain essential parts of treatment, a fresh, clean diet built around vegetables, wholefoods, and healthy fats can go a long way in reducing inflammation, easing symptoms, and improving quality of life.
Let's explore the latest research and how simple, everyday food choices can help you take control of chronic inflammation - from your joints outward.
What is Inflammation?
In simple terms, inflammation is your body's natural healing response to injury or infection. In the short term, it's helpful - it's what helps your body repair a cut or fight a cold. But when inflammation lingers for months or years, it starts to damage healthy tissue.
Chronic inflammation is linked to symptoms like:
Joint pain, stiffness and swelling
Fatigue and low energy
Digestive discomfort
Brain fog
Skin flare-ups (eczema, psoriasis)
A fresh, clean diet can help turn down the volume on this internal fire.
The Power of Plants and Wholefoods
Emerging research continues to show that the best diet for reducing inflammation is one based on fresh vegetables, fruit, legumes, whole grains, nuts, and healthy fats - essentially a wholefood, mostly plant-based diet.
One large 2023 review published in Nutrients found that diets high in antioxidants, fibre, and phytonutrients - all abundant in plant foods - reduced levels of C-reactive protein (CRP), a key marker of inflammation in the body.
Let's take a closer look at the heroes of an anti-inflammatory plate:
🌿 Leafy Greens and Cruciferous Veg
Spinach, kale, rocket, broccoli, cabbage, and Brussels sprouts are all rich in vitamins A, C, and K, plus sulforaphane - a compound shown to reduce inflammation at the cellular level.
🥕 Colourful Vegetables
Carrots, beetroot, sweet potato, capsicum, and pumpkin are packed with antioxidants like beta-carotene and anthocyanins, which help to neutralise free radicals and reduce oxidative stress - a driver of inflammation.
🫐 Berries and Fresh Fruit
Blueberries, strawberries, apples, oranges, and pomegranates are loaded with anti-inflammatory polyphenols. A recent study in Frontiers in Nutrition (2022) found that higher berry intake was associated with reduced joint pain in people with rheumatoid arthritis.
🌰 Nuts, Seeds, and Extra Virgin Olive Oil
Walnuts, almonds, flaxseeds, chia seeds, and good-quality olive oil provide omega-3s and monounsaturated fats - both known to have strong anti-inflammatory effects.
🥬 Legumes and Whole Grains
Beans, lentils, brown rice, oats, and quinoa are not only high in fibre (which supports gut health - more on that below), but they also provide steady energy without triggering spikes in blood sugar, which can worsen inflammation.
What to Cut Back On
An anti-inflammatory diet isn't just about what you add - it's also about what you reduce. Several foods have been shown to increase inflammation, especially when eaten regularly:
🚫 Ultra-processed foods (packet snacks, frozen meals, deli meats, lollies and biscuits)
🚫 Refined carbs (white bread, pastries, sugary cereals and other sweet foods)
🚫 Sugary drinks (soft drinks, fruit juices)
🚫 Excess red or processed meat
🚫 Seed oils used in fried and packaged foods (e.g. soybean, sunflower)
These foods promote the production of pro-inflammatory molecules and disrupt your gut microbiome - a key player in regulating inflammation.
Gut Health and Inflammation
Your gut and your immune system are closely connected. Around 70% of your immune cells live in your gut. When your microbiome is healthy - thanks to fibre-rich plant foods - it helps keep inflammation in check.
Recent research shows that people with rheumatoid arthritis often have a different gut bacterial profile compared to those without. While we don't yet know all the mechanisms, a diet rich in prebiotic fibre (found in garlic, onions, leeks, legumes, and whole grains) helps feed beneficial bacteria that calm inflammation.
Simple Daily Habits to Support Joint Health
Here's how to build an anti-inflammatory lifestyle around food:
✅ Fill half your plate with veg - especially greens, coloured veg, and brassicas
✅ Swap white carbs for wholegrain - try brown rice, barley, or buckwheat
✅ Include oily fish or flax/chia seeds - 2-3 times a week for omega-3s
✅ Choose olive oil over butter or seed oils for cooking
✅ Cut back on sugar - try fresh fruit or a square of dark chocolate instead
✅ Sip green or herbal tea - loaded with anti-inflammatory compounds
✅ Stay hydrated - dehydration can worsen joint stiffness
Final Thoughts
There's no magic food that will reverse arthritis, but the research is clear: a fresh, wholefood diet built around vegetables, legumes, whole grains, fruit, and healthy fats can lower inflammation and help you feel better.
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