June 4, 2025, 9:15 am | Read time: 7 minutes
Osteoarthritis is one of the most common joint diseases worldwide. However, it is often underestimated and diagnosed late because it gradually and painfully makes its way into daily life. Did you know that a mindful diet can significantly help slow its progression and alleviate symptoms? Our expert, Prof. Dr. Hartmut Göbel, chief physician at the Pain Clinic Kiel, provides insights.
Every step becomes a challenge, climbing stairs hurts, and even getting up in the morning requires effort: Osteoarthritis often develops gradually—yet it changes your entire life. Many affected individuals desperately seek relief from their joint pain, often turning first to painkillers or surgery. But what few people know: The right diet can be a powerful ally in the fight against osteoarthritis. It can reduce inflammation, protect cartilage—and even alleviate pain.
Overview
What is Osteoarthritis?
“Osteoarthritis is a degenerative joint disease that describes the progressive wear and tear of joint cartilage,” explains Prof. Dr. Göbel. “This cartilage acts as a protective, elastic layer between the bones, preventing friction and ensuring smooth movements. When it deteriorates, the bones rub directly against each other. The result can be severe pain, inflammation, and significant movement restrictions.”
Causes of Osteoarthritis
Osteoarthritis does not develop overnight; several factors contribute over a long period. The most common causes and risk factors include:
Age and Predisposition
As we age, the cartilage’s ability to regenerate decreases—a completely natural wear process. Additionally, genetic predisposition plays a role, as those with a family history are at higher risk of developing osteoarthritis.
Overuse and Misuse
Joints that are constantly overused—such as through high-performance sports or significant overweight—wear out faster. Misalignments like knock-knees or bowlegs also lead to uneven stress on joint surfaces, promoting cartilage breakdown.
Injuries and Inflammation
Previous joint injuries, such as ligament tears or bone fractures, can permanently damage the cartilage structure. Chronic inflammation, as seen in rheumatic diseases, also promotes cartilage breakdown and the development of osteoarthritis.
Metabolism and Hormones
Metabolic disorders like diabetes or gout negatively affect cartilage health. Hormonal changes, especially in women after menopause, can also increase the risk of osteoarthritis. Incidentally, women are generally more affected by osteoarthritis than men.
Symptoms and Progression
“Typical symptoms include pain in the affected joint, especially during exertion or after prolonged sitting. Medically, we refer to exertion-dependent joint pain and start-up pain (pain when first moving after rest). As the disease progresses, joint stiffness, swelling, and even visible deformities may occur,” describes Prof. Dr. Göbel. “Another typical sign is the crepitus sound. This is a crunching, grinding noise when moving the joint, which is caused by the rough, frayed surface of the destroyed cartilage. Additionally, mobility can be severely restricted, significantly complicating daily life.”
How Can You Detect Osteoarthritis Early?
Early warning signs include start-up pain after rest periods, slight joint stiffness in the morning or after long breaks, and a slight crunching or cracking in the joint. Occasional swelling or a feeling of pressure can also be indicators. These symptoms should not be ignored.
What Role Does Diet Play in Osteoarthritis?
“Diet can influence both the onset and progression of the disease. An inflammation-promoting diet can exacerbate symptoms, while certain nutrients can promote cartilage health and alleviate inflammation and pain,” explains Prof. Dr. Göbel.
General Dietary Tips for Osteoarthritis
- Fresh and colorful: Opt for a balanced, plant-based diet with plenty of fruits and vegetables.
- Anti-inflammatory foods: Omega-3 fatty acids, antioxidants, and phytochemicals positively affect the joints.
- No processed products: Processed foods, sugar, and saturated fats promote inflammation and should be reduced.
- Avoid being overweight: It puts additional stress on the joints.
- Drink plenty: At least 1.5 to two liters of water or unsweetened tea per day support metabolism.
- No alcohol: It promotes inflammation, burdens the liver and metabolism, and is suspected of worsening osteoarthritis symptoms.
Also interesting: Mediterranean and Keto Compared! Effects of Diets on Weight and Blood Pressure
Optimal Diet for Osteoarthritis
These Foods Are Good for You
Fiber
They promote a healthy gut flora and help regulate inflammatory processes in the body. They also provide a longer feeling of fullness, supporting weight management.
Found in:
- Vegetables and fruits, especially in peels
- Whole grain products like oatmeal, whole grain bread, brown rice
- Legumes like lentils, chickpeas, beans
- Nuts and seeds
Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory effects and can significantly alleviate inflammatory processes in the joints in osteoarthritis. They inhibit the production of inflammation-promoting messengers and help reduce pain and stiffness.
Found in:
- Flaxseed oil, chia seeds, walnuts
- Fatty fish like salmon, mackerel, herring
Antioxidants and Phytochemicals
They protect the joints from harmful free radicals that can promote inflammation and cell damage. They also help the body neutralize oxidative processes, slowing cartilage breakdown. Their anti-inflammatory effects can reduce pain and joint stiffness in osteoarthritis—and they should definitely be part of your diet.
Found in:
- Berries, leafy green vegetables, bell peppers, broccoli
- Herbs and spices like turmeric, ginger, and garlic
Calcium and Vitamin D
Both are essential for healthy bones and stable cartilage. Calcium strengthens bone structure, while vitamin D improves calcium absorption in the body, supporting bone metabolism.
Found in:
- Dairy products, broccoli, almonds
- Sunlight, fatty fish, egg yolk
Silicon
Silicon is increasingly being researched in connection with osteoarthritis, as it plays an important role in connective tissue metabolism and is involved in collagen formation, a central building block for cartilage, bones, skin, and ligaments.
Found in:
- Mineral water with high silicon content (often labeled as “silicic acid”)
- Vegetables like green beans, asparagus, and potatoes
- Millet, oats, barley
Foods You Should Avoid
Sugar and White Flour Products
Sugar and white flour products promote inflammatory processes in the body that can accelerate joint wear in osteoarthritis. They also cause rapid blood sugar spikes, increasing the risk of being overweight. Additionally, they contain few valuable nutrients and can negatively affect cartilage healing and regeneration.
Found in:
- Sweets, cakes, soft drinks
- White bread, pasta, pizza
Saturated Fatty Acids and Trans Fats
They promote inflammatory processes in the body, which can lead to increased cartilage breakdown and pain in osteoarthritis and increase the risk of cardiovascular diseases.
Found in:
- Fatty, processed foods like sausage, fast food, and fried foods like chips and French fries
- Margarine with hydrogenated fats
- Fatty meat, red meat
Is There a Superfood for Osteoarthritis?
“Unfortunately, there is no miracle cure for osteoarthritis, but there are some natural substances that repeatedly stand out in studies for their anti-inflammatory effects and can actually alleviate osteoarthritis symptoms. They are not considered cures, but they can be a valuable addition to your diet,” explains Prof. Dr. Göbel.
Turmeric
The active ingredient curcumin in turmeric has strong anti-inflammatory and antioxidant effects. Regular consumption can significantly reduce pain and stiffness in osteoarthritis. It can be used as a spice in warm dishes or as a spicy topping for your coffee.
Ginger
Also has anti-inflammatory and pain-relieving effects. It can be served well as tea, fresh in a glass of water, in smoothies, or grated in dishes.
Chia and Flaxseeds, as well as Flax and Walnut Oil
Rich in omega-3 fatty acids, which inhibit inflammation in the body, they support joints, heart, and digestion.
Berries
Especially blueberries and raspberries are antioxidant powerhouses that fight free radicals and reduce inflammation.
Can Fasting Help with Osteoarthritis?
Intermittent fasting or time-restricted eating can lower inflammation levels in the body. This could also help with osteoarthritis, as inflammation accelerates cartilage breakdown. However, fasting is not a miracle cure and should not be undertaken without medical advice.
Common Misconceptions
Osteoarthritis only affects older people: false! Young people can also develop osteoarthritis, especially after injuries or overuse.
Exercise worsens osteoarthritis: false! Regular, joint-friendly exercise is even an important protective factor and can relieve pain.
New Coronavirus Variant on the Rise: What We Know About NB.1.8.1
Do You Have Osteoarthritis? What to Watch for in Your Diet
Jessie J Has Early-Stage Breast Cancer
6 Quick Tips for Healthy Joints
- Eat plenty of fruits, vegetables, and fish.
- Avoid sugar, processed foods, and too much red meat.
- Ensure adequate vitamin D; often, 20 minutes of sun daily is enough.
- Maintain a healthy body weight.
- Engage in regular, gentle exercise, such as swimming, cycling, or yoga.
- Listen to your body and instincts, and see a doctor at the first sign of pain.