Nutrition plays a key role in supporting both physical and mental health. What you eat, along with when and how you eat, can affect your energy levels, mood, symptoms, and overall well-being.
Since arthritis affects each person differently, there is no single way of eating that works for everyone. This resource offers information and strategies to help you make food choices that align with your individual needs, preferences, and lifestyle.
Explore the pages below to learn more about each topic.
Diet and nutrition are both used when we talk about food, but they mean different things. Diet is what foods we eat, and nutrition is how our bodies use what we eat to function.
Our bodies break down the food we eat to get vitamins, minerals, fats, proteins, and carbohydrates. These nutrients help support metabolism, growth, and tissue repair.
Some foods give us more of these helpful nutrients than others. That’s why what we eat matters, especially when managing a disease like arthritis.
Since different foods have different nutrients, it is important to eat a wide variety of foods to make sure our bodies are getting what we need to function and prevent nutrient deficiency.
Nutrients can be broken down into two different categories: macronutrients and micronutrients.
Macronutrients include fat, carbohydrates, and proteins.
Proteins are broken down into amino acids, and are needed for:
Micronutrients include vitamins and minerals. All of these are important for growth, development, tissue repair, and overall health.
One of the best ways to ensure you are eating a wide variety of foods is to follow Canada’s food guide recommendations to make your plate:
Aiming for these proportions helps you get the nutrients your body needs and contributes to your long-term health.
Source: © All rights reserved. Canada’s food guide: snapshot. Health Canada. Adapted and reproduced with permission from the Minister of Health, 2026. Available at: https://food-guide.canada.ca/en/food-guide-snapshot/
Choosing more plant-based proteins such as beans, lentils, tofu, nuts, and seeds can increase your intake of:
These foods may also replace processed meats, which are higher in saturated fat and sodium. Reducing processed meats can help lower LDL cholesterol and decrease your risk of heart disease.
Many plant-based proteins cost less than some animal proteins and can help stretch your food budget. Canned fish can often be less expensive than fresh or frozen fish. If you want meat, many less expensive cuts can be used in stews or casseroles, or marinated to tenderize these cuts.
What you drink is just as important as what you eat. Canada’s Food Guide recommends making water your drink of choice.
Limiting sugary drinks and those high in saturated fat like sweetened coffee drinks and full-fat dairy can help reduce your intake of added sugars and unhealthy fats. Be careful to minimize whipped cream topped beverages and added syrups.
There are benefits from drinking 2-3 cups of coffee or tea per day. Try to limit added sugars and high fat additions. Adding low fat milk can add protein, calcium and vitamin D to the diet. Tea, coffee and high cacao chocolate also are great sources of antioxidants.
Limit juice intake to 125 mL (1/2 cup) per day. Try to choose whole fruit rather than juice when possible. Certain juices are great sources of antioxidants which are helpful to prevent cell damage. Diluting juices or mixing a small amount into club soda or sparkling water can be refreshing. Good choices in moderation include unsweetened orange, pomegranate, grape or beet juice. Drink plain water afterwards for good dental health.
Staying hydrated:
Even though eating a wide variety of foods is the best way to ensure you get a balance of nutrients, figuring out how to get a balanced diet that works for you and your body can be a challenge.
Dietitians are a great resource to help you learn more about what type of diet will provide the best balance of nutrients for your body’s needs. Nutritionists can also be a great resource, but it is important to note the title of nutritionist is only regulated in some provinces, and none of the territories.
Dietitians are a protected title in Canada, which means that only people who have gone through specific training and are registered to practice can work as a dietitian. Registered dietitians in Canada complete a four-year university degree in nutrition and dietetics and a practical placement. They then must pass a licencing exam and register with their provincial or territorial College of Dietitians. The college is a professional association that ensures practicing dietitians are qualified and adhere to a set of professional guidelines. You can use the Dietitians of Canada website to search for a registered dietician in your area.
Nutritionists are a regulated profession in some provinces, but not in others. In Alberta, Quebec, Nova Scotia, and Prince Edward Island, nutritionist is a protected title, and anyone practicing as a nutritionist in those provinces will have an equivalent education to dietitians. This is not the case in other parts of Canada, where anyone can use the title nutritionist, and they do not have to complete training to use the title.
If you live in a province or territory where anyone can use the title nutritionist, check for credentials by looking for the initials RD or PDt (DtP in French) after the person’s name to let you know if they are a registered dietitian. For more information about the differences between a dietitian and nutritionist, check the Dietitians of Canada’s website.
During the first appointment, dietitians will ask you about your current eating habits, including:
They will also ask what type of goals you may have, such as managing side effects from medication, balancing your diet, gaining or losing weight, or any other goals around food, eating, and managing nutrition with consideration of your medical history.
Dietitians are formally trained to help you find ways to eat well, within your budget, and meet your nutritional needs. For more information and resources about dietitians, visit unlockfood.ca.
| Photo by Chona Kasinger, for Disabled and Here, a disability-led stock image and interview series celebrating disabled Black, Indigenous, and people of colour (BIPOC). |
While research is still exploring the link between food and inflammation, making informed choices about what you eat can have an impact on how your body responds to illness, inflammation, and disease activity. Diet alone will not cure arthritis.
It is important to note that everyone’s body is different – what works for you may not work for someone else, and vice versa.
Inflammation occurs when the body’s immune system responds to perceived threats or injury. While acute inflammation can have a protective role in the body, chronic inflammation contributes to arthritis.
Research suggests that several foods can either increase or reduce inflammation.
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Following an anti-inflammatory way of eating means focusing on a variety of foods that work together to help reduce inflammation, rather than relying on single nutrients or supplements. Eating a diverse and balanced diet supports your immune system and overall health.
Making changes to your diet can take time. You might consider trying recipes or meals from eating patterns known to reduce inflammation. The Mediterranean diet has growing research supporting the benefits of helping arthritis. Some other diets showing some benefits for arthritis include the DASH diet and the MIND diet. Any of these can be adapted to be vegetarian or vegan.
Keep in mind that each person’s body is different. Other medical conditions, food allergies, or sensitivities can affect how your body responds to certain foods. For example:
It’s a good idea to talk with your healthcare team about how your eating habits fit with your overall treatment plan. If it’s available to you, ask for a referral to a registered dietitian, who can help you create a plan that works with your health needs and lifestyle.
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Diet plays an important role in managing gout, a form of inflammatory arthritis linked to uric acid buildup. Making informed food choices can help reduce flares and support overall health. To learn more about nutrition and other self-management strategies for gout, visit Arthritis Society Canada’s resources on Gout and Gout and Nutrition.
People living with inflammatory forms of arthritis have a higher risk of cardiovascular disease (CVD). Making heart-healthy food choices, like plant-based proteins, whole grains, vegetables and fruits, and healthy fats can help reduce inflammation and support both joint and heart health.
Fibre, unsaturated fats, and antioxidants found in plant-based foods and whole grains can help:
These nutrients are important for supporting digestion, protecting heart health, and helping manage arthritis symptoms.
Your gut, also called the gastrointestinal tract, includes the stomach and intestines and plays a major role in your overall health. In fact, about 80% of your immune cells are found in the gut. The trillions of microorganisms living there, called the gut microbiota, help regulate immune function and influence inflammation in the body.
Research is uncovering links between inflammatory conditions like arthritis and the health of the gut. When the types and balance of gut bacteria become disrupted (a condition called dysbiosis), it can lead to increased inflammation. Certain gut bacteria may also convert food into substances that make inflammation worse. Dysbiosis has been observed in many types of arthritis, with many studies focusing on rheumatoid arthritis.
A healthy gut acts like a barrier, preventing inflammatory molecules from entering the bloodstream. It also helps train immune cells to respond properly. When the gut microbiota is diverse and well-balanced, it helps maintain this protective barrier. But when the gut is unhealthy or unbalanced, that barrier can break down, leading to more inflammation throughout the body.
What you eat can directly affect the health of your gut. To support a healthy gut and reduce inflammation, studies suggest:
One way to understand your gut health is by paying attention to your poop (also called stool, bowel movements, or feces). Changes in your bowel movements can be a sign of how well your gut is functioning. You may want to speak to your healthcare provider if you notice:
These symptoms may also relate to other conditions like inflammatory bowel disease (IBD), which can occur alongside some types of arthritis. If you’re experiencing bowel symptoms, it may help to keep a food diary to track what you eat and how your body responds. This can be a useful tool in your conversations with a doctor, rheumatologist, gastroenterologist, or registered dietitian.
Learning what foods work best for your body takes time, but a food diary can help. This could be a notebook or phone app where you track what you eat and any symptoms, such as arthritis flares or changes in your bowel movements. You can also record other factors like weather, stress, or major life events.
Over time, you may start to notice patterns. Some foods may trigger symptoms, while others help you feel better. A food diary can offer insight into your habits and support your healthcare team or dietitian in helping you create a plan that works for your needs and lifestyle.
Eating a wide variety of foods can help increase the types of nutrients your body gets, but access to those foods isn’t always easy or possible. Many people rely on canned, frozen, or pre-prepared foods because they are more practical, affordable, or available where they live. In northern, rural, remote, and Indigenous communities, access to store-bought foods may be limited, and hunting, fishing, or gathering traditional or country foods plays an important role in supporting a healthy diet. Eating well looks different for everyone, and the most important thing is making food choices that work for your body and your situation.
If you’re unsure what a balanced diet looks like for you, a dietitian can help you make the most of the foods you have. If seeing a dietitian isn’t possible, trusted resources like Canada’s Food Guide can still help you make informed and healthy food choices.
Many regions also have a dietitian available by phone to chat about questions related to eating, food, and nutrition. Call 811 for more information in your province or territory.
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Food security means more than just having enough to eat – it includes having regular access to affordable, nutritious, and culturally appropriate food. Unfortunately, many people in Canada experience food insecurity due to the rising cost of food, limited income, or lack of access to grocery stores or transportation.
People living with arthritis or other health conditions often have extra expenses, such as medications or mobility aids, or may have disrupted incomes, which can all affect their food budget. This can lead to:
Food insecurity is linked to worse physical and mental health outcomes, including higher rates of depression, anxiety, fatigue, and difficulty managing chronic conditions. Navigating these challenges is not a personal failure – they reflect broader societal issues like poverty, income inequality, and limited access to affordable, nourishing food. If you are experiencing food insecurity:
Canned and frozen foods are great options when fresh food is expensive or hard to find. They are convenient, last longer, and can be just as nutritious as fresh options if you choose wisely. Here are some tips:
Some people with arthritis try supplements to manage their symptoms. While certain supplements may help, others can be expensive or ineffective. Here’s how to tell the difference:
See Arthritis Society Canada’s Complementary Therapies page for more detailed guidance.
Appetite can be affected by many different factors. For some people living with arthritis, certain medications may affect appetite, either by making you feel more or less hungry. Some medications also cause side effects, such as nausea, which can affect appetite and eating habits.
If you are experiencing side effects from your medication that make it difficult to eat or maintain a balanced diet, it is important to talk with your doctor about this.
Eating while feeling nauseous can be difficult and unpleasant. However, if your nausea is caused by medication side effects or arthritis symptoms, it’s still important to find ways to stay nourished. Skipping meals for too long can lead to low energy, unwanted weight loss, or poor nutrient intake. Here are some strategies to help make eating more manageable:
Eat small, frequent meals.
Choose easy-to-digest options.
Adjust smells, temperatures, and textures.
Always check with your doctor or pharmacist before taking any over-the-counter remedies, supplements, or herbal treatments for nausea. Some may interact with your medications or other health conditions. If your nausea does not improve, talk to your doctor about other options to help improve your symptoms.
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Preparing meals when living with arthritis can be challenging – especially during a flare or when tasks like chopping, stirring, or lifting become painful or tiring. Making a few adjustments can help reduce strain and make mealtime more manageable.
Adapt your tools and space.
Save energy with smart meal prep.
Lean on others when needed.
Make it enjoyable.
Meal prep doesn’t have to be perfect, and small changes, where possible, can make a big difference in supporting both your nutrition and your energy levels.
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When living with arthritis or another long-term condition, your relationship with food may change. Some days, eating or preparing meals may feel comforting or enjoyable. Other days, it may feel like a chore, especially when fatigue, pain, or stress levels are high. It’s common for people managing chronic illness to experience shifts in appetite, energy, and emotions – and that’s okay.
Nutrition plays an important role not just in physical health, but in mental well-being, too. Regular meals with a balance of nutrients can help support brain function, energy, and mood throughout the day. Skipping meals or relying heavily on processed foods may lead to changes in concentration, energy, or emotional regulation.
Here are some ways food and mood are connected:
If you’re interested in more information on mental health and arthritis, visit Arthritis Society Canada’s resource about Mental Health.
It’s natural for emotions to influence how we eat. When feeling anxious, lonely, or overwhelmed, people may eat more or less than usual. Sometimes, food is used as a source of comfort, distraction, or control, especially when illness makes life feel uncertain. While occasional emotional eating is common, these habits can sometimes become more frequent or rigid over time.
Disordered eating refers to a range of behaviours, thoughts, or attitudes toward food and body image that may interfere with regular eating and quality of life. These patterns can exist on a spectrum and may not meet the criteria for a clinical diagnosis, but they can still have serious effects on health and well-being.
Common behaviours include:
Eating disorders are diagnosed mental health conditions that include specific patterns of behaviour and psychological criteria. They may include some of the same behaviours as disordered eating, but occur with greater frequency, intensity, and impact.
Diagnosed eating disorders include:
Eating disorders are complex and often influenced by a mix of biological, psychological, and social factors. They affect people of all genders, body sizes, and backgrounds, including those living with arthritis or other chronic health conditions.
Research shows that people living with chronic illnesses, including autoimmune diseases, are at greater risk of developing disordered eating or eating disorders. Reasons include:
One study found that youth with chronic illness were significantly more likely to develop eating disorders than their peers without chronic illness.
Another found a bidirectional link between autoimmune disease and eating disorders, meaning that having an eating disorder increases the risk of developing an autoimmune condition, and having an autoimmune condition increases the risk of developing an eating disorder.
You deserve support. If the way you eat or think about food is interfering with your daily life, mood, or ability to care for yourself, speak to someone you trust. This might include:
For more information and resources, visit:
Good nutrition is a key part of preparing for and recovering from joint replacement surgery. A balanced, nourishing diet can support your immune system, improve your body’s ability to heal, and help you maintain strength before and after surgery. Since arthritis may already impact your energy levels, appetite, or ability to shop and cook, planning ahead can make a big difference in your recovery.
Arthritis Talks: Waiting for Joint Replacement Surgery: What You Can Do Now [min 20:30 – 32:00]
One of the most important nutrients for surgical healing is protein. Protein helps repair tissues, supports immune function, and helps maintain muscle, which is especially important if arthritis has already limited your mobility. In the weeks before surgery, aim to include a protein-rich food at each meal.
Good protein sources include:
If your appetite is low or you’re finding it hard to eat enough, high-protein snacks or nutritional supplements may be useful. Check with your healthcare provider or dietitian for personalized advice.
1.2–2.0 grams of protein per kilogram of body weight per day is recommended to support recovery and muscle preservation.
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Your overall eating pattern also matters in the weeks leading up to surgery. Following a balanced diet based on Canada’s Food Guide can help you get the nutrients your body needs to support healing.
Try to:
Comfort foods are often preferred after surgery, so try not to introduce brand-new eating patterns during recovery. Instead, aim to make gradual changes in the months leading up to your surgery. This gives you time to find foods that are both nourishing and enjoyable for you.
If you haven’t worked with a dietitian before, consider asking for a referral as soon as you’re scheduled for surgery. This allows enough time to build an eating plan that fits your needs and preferences.
Arthritis medications can sometimes impact digestion, appetite, or bone health, so it’s important to pay attention to specific nutrients that help your body heal and stay strong.
Key nutrients include:
Whenever possible, try to get these nutrients from food. If you’re concerned you may be lacking in certain vitamins or minerals, talk to your doctor or a Registered Dietitian before taking supplements. Supplements are not right for everyone and can sometimes interfere with medications.
Constipation is a common issue after joint replacement surgery, especially when pain medications are used. Good hydration and fibre intake are key to preventing discomfort.
To support digestion and bowel movements:
If you’re trying new foods or increasing fibre and protein, introduce changes gradually. This helps your body adjust and prevents digestive upset, especially if you already live with inflammatory arthritis or have a sensitive stomach.
Tips for introducing new foods:
After surgery, fatigue and pain may make cooking difficult. Planning meals and snacks ahead of time can help ensure you’re still able to eat well during recovery.
Strategies to support recovery:
If you live with another chronic condition, such as diabetes, celiac disease, or cardiovascular disease, it’s a good idea to consult with a registered dietitian. They can help you tailor your nutrition plan to support both your arthritis and your surgery recovery.
Foods like fatty fish, whole grains, fruits, vegetables, nuts, and olive oil are linked with lower inflammation. These foods are all important in the Mediterranean diet, which is often recommended to people looking to reduce inflammation.
Some people find that highly processed foods, excess sugar, excess carbohydrates (like from white breads, pasta, or rice),, or alcohol can make symptoms worse. Try keeping a food diary, tracking the foods you eat and your symptoms, to see if anything triggers flares for you.
Yes. Eating well is about balance, not perfection – there’s room for enjoyment! What matters most is what you eat regularly over time.
Use frozen or canned foods, shop sales, buy in bulk when possible, or check with local food programs for support.
Yes! Arthritis Society Canada has a great Arthritis Talks video series on food and nutrition. Some sessions include:
This resource on Eating Well with Arthritis was developed and last reviewed in October 2025 with expert advice from:
Arlaina Waisman, Registered Dietitian
OASIS, Vancouver Coastal Health
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