What diet for osteoarthritis of the knee ?

Being overweight and obese increase mechanical stress on the knees and often lead to inflammation due to obesity-related metabolic disorders, which harm cartilage⁽²⁾. However, some diets and eating habits can help protect the joints. 

Maintaining a healthy weight

A good-quality, balanced diet plays a crucial role in maintaining your ideal weight, general well-being and joint health. High cholesterol levels may be associated with an increased risk of osteoarthritis⁽³⁾. It is therefore recommended to reduce your saturated fat intake (particularly from meat, delicatessen meat products, butter and cheese). 

It is also recommended to: 

• favour plant-based foods: fresh vegetables, fresh fruit and wholegrain cereals, which are high in vitamins and fibre;  
• favour oily fish (salmon) and lean meats (chicken, veal); 
• reduce your intake of refined carbohydrates, which promote a state of slight general inflammation in the body. 

In people who are overweight or obese, scientific studies have shown that a diet enabling even moderate weight loss reduces the pain, inflammation and physical disability associated with osteoarthritis of the knee⁽⁴⁾. If you would like to lose weight, seek advice from your doctor or a nutritionist.  

Omega 3s and the Mediterranean diet

Some fatty acids may promote cartilage-damaging inflammation, while others, such as the famous “omega 3s” seem to have a protective and positive effect in osteoarthritis of the knee⁽⁵⁾. 

A number of recent studies^(6,7) have demonstrated the benefits of a “Mediterranean-style” diet, based on fruit and vegetables and olive oil, low in animal fat and high in fibre. Following this type of diet may help reduce inflammation and improve knee-bending capacities in people with osteoarthritis. It may also reduce pain and stiffness, and even depression related to the disease.

Give your joints a vitamin boost!

While all vitamins are important to stay healthy, some deficiencies are particularly bad for the joints. Studies in this field have concluded that⁽⁸⁾: 

• low vitamin D levels may promote the progression of osteoarthritis of the knee;  
• vitamin K deficiency may reduce cartilage thickness and increase the frequency of joint damage in the knee. 

Vitamin D is primarily found in oily fish and foods fortified with vitamin D (oil, dairy products) and vitamin K in leafy green vegetables⁽⁸⁾. 

Drinks

It is important to stay hydrated by drinking plenty of fluids, favoured still water, unsweetened teas, and fresh fruit juices⁽⁹⁾. 

If you have any questions, ask your doctor for advice.