A Mediterranean diet is best for helping to manage arthritis, because it is packed with anti-inflammatory foods

MONROE, La. (KNOE) – Nutritionist Jen Avis joined Good Morning ArkLaMiss to talk about National Arthritis Month.

She says 60 million adults and children live with arthritis in the U.S., this is one of every four adults.

A Mediterranean diet is best for helping to manage arthritis. The Mediterranean diet is packed with anti-inflammatory foods, which help curb inflammation caused by arthritis.

The diet can also help with blood pressure, cancer and stroke prevention.

Avis recommends eating 3-4 ounces of fish, twice a week. Fish lowers CRP and Interleukin – 6 (Inflammatory Markers). This can include sardines, tuna, Salmon, Anchovies, Scallops and other cold-water fish.

She also says be sure to eat about 9 servings of fruit and vegetables per day, with lots of color:

1C. VEGETABLES (NON-STARCHY)½ C. FRUITS2 C. RAW LEAFY GREENS

Nuts and beans are also beneficial, but she says be sure to roast your own nuts, and use a slow cooker for your beans:

¼ C. HANDFUL Walnuts, Almonds, Pistachios and Pine Nuts1 C. BEANS Two or More Times per Week – Red Beans, Pintos, Red Kidney Beans and Black Beans

Also, focus on good fats, such as olive and avocado oils. Avis says even healthy fats, once refined in commercial products, are not healthy.

World Arthritis Day is Oct. 12, 2025.