Osteoarthritis is an annoying condition that makes your joints stiff, painful, and less flexible. It mainly occurs in knees, hips, fingers, and shoulders. People often think there’s nothing you can do about it, but that’s not entirely true.
You can’t always completely prevent osteoarthritis, but with the right nutrition you can keep your joints strong and flexible. In this blog, you’ll read in a simple way what you should and shouldn’t eat. Besides nutrition, movement is also very important, download the MotiMove app to get support with this.
What will you read in this blog?
- What is osteoarthritis?
- Why nutrition is important for osteoarthritis
- What should you eat?
- What should you avoid?
- Tips to stick with healthy eating
- Frequently asked questions
- Conclusion
What is osteoarthritis?
Osteoarthritis is a form of wear and tear in your joints. The cartilage, which ensures your bones move smoothly, becomes thinner or even disappears. As a result, bone rubs against bone. That causes pain, stiffness, and sometimes swelling.
You may notice it, for example, when:
- You have trouble getting going in the morning
- Your joint pops or cracks
- You move less smoothly
- You feel pain when climbing stairs or cycling
Osteoarthritis often results from aging, overweight, limited movement, or heredity. But nutrition and lifestyle also play a major role. In addition to nutrition, moving in the right way is also very important. Download the MotiMove app to get support with this.
Why nutrition is so important for osteoarthritis
Healthy nutrition helps in various ways to prevent and slow osteoarthritis:
- It keeps your weight in check (less pressure on joints)
- It reduces inflammation in your body
- It provides building blocks for healthy cartilage
- It strengthens your muscles and bones
What should you eat?
Your joints like foods that are anti-inflammatory, rich in healthy fats, vitamins, and proteins. Below you’ll find the best choices.
Vegetables and fruit
They are full of antioxidants. These protect your cells and can reduce inflammation.
- Choose, for example, broccoli, spinach, kale, bell pepper, blueberries, orange, apple
- Tip: eat at least 2 types of vegetables and 2 pieces of fruit every day
Healthy fats
Healthy fats keep your joints flexible.
- Choose, for example, fatty fish (salmon, mackerel, herring), flaxseed, walnuts, olive oil
- Eat fish 1–2 times per week, or use a supplement in consultation with your doctor
Whole grain products
They provide energy without spiking your blood sugar.
- Choose, for example, oatmeal, whole grain bread, brown rice, whole grain pasta
Proteins
Strong muscles support your joints.
- Choose, for example, chicken, eggs, tofu, legumes, low-fat yogurt
Drink enough
Water helps remove waste products and keeps your joints flexible.
- Drink 1.5 to 2 liters of water per day
Note: always consult a professional, especially if you are already taking medication or are under treatment.
What should you avoid?
Some products can trigger inflammation or lead to weight gain. It’s best to eat these as little as possible.
Sugar and sweets
- Such as cookies, soft drinks, candy, pastries
- These raise your blood sugar and increase inflammation
Processed red meat
- Such as sausage, bacon, hamburgers, ready-made meals
- These contain saturated fats and substances that can promote inflammation
Too much salt
- Such as chips, ready-made soups, sauces
- Salt retains fluid, which can burden your joints
White bread and white pasta
- These cause rapid spikes in your blood sugar
- Prefer whole grain alternatives
Tips to stick with healthy eating
New eating habits aren’t always easy. But small steps work best.
- Start with 1 healthy swap per day
- Cook fresh but simple with lots of vegetables, lean meat or fish
- Do it together, for example with a friend, partner, or coach
- Treat yourself to something tasty now and then because balance is better than being strict
Frequently asked questions
Can I completely prevent osteoarthritis with nutrition?
No, not always. But good nutrition can reduce the risk and slow symptoms.
Do I also need to lose weight?
If you are overweight, losing weight definitely helps. Fewer kilos = less pressure on your joints.
Are supplements like glucosamine or collagen necessary?
Sometimes they can help, but always consult a professional first.
Is milk bad for osteoarthritis?
Milk isn’t necessarily bad. Some people feel better without dairy, others don’t. See what works for your body.
Nutrition helps keep your joints strong
Osteoarthritis isn’t always preventable, but there’s a lot you can do. Healthy nutrition helps reduce inflammation, keep your weight in balance, and keep your joints moving smoothly for longer. Download the MotiMove app to relieve your pain!