By Arash Mollaeian, MD RhMSUS
Division of Rheumatology

If you suffer from arthritis, you know that a painful joint can really affect your daily life. This is why people with different types of arthritis often look for something that can help reduce pain and soreness. Besides medications, certain foods high in omega-3 polyunsaturated fats have been suggested to help ease the symptoms of different types of arthritis.

There are two major types of polyunsaturated fats we consume in our diet – omega-3s and omega-6s. Omega-3 fats, which are found in certain seafood as well as other foods, have been found to help lower inflammation in animal models. Omega-6 fats, which are often used in processed foods, tend to be pro-inflammatory (causing inflammation). Although both fats are essential for our body, we only need a small amount of omega-6 fats in our diet to be healthy. Consuming a higher ratio of omega-3 to omega-6 fats can be helpful for you, especially if you suffer from an inflammatory disease like arthritis. Scientists believe that the current ratio of omega-6 to omega-3 fats in the typical American diet is simply too high. This is mainly due to too much consumption of processed and ultra-processed foods versus natural, unprocessed foods.

In one study, researchers compared the knee pain and function of people who had a higher ratio of omega-3 to omega-6 fats in their blood to people who had a relatively low ratio of omega-3 to omega-6 fats. The results showed that the individuals who had higher levels of omega-3s had lower BMI (Body Mass Index), less arthritis pain, better knee function, and even less stress. Other studies have found similar results.

The best way to take in more omega-3 fats in your diet is by eating more omega-3-rich food. Sardines, salmon, mackerel, herring, trout, light tuna, and halibut are all rich in omega-3s. You can also find omega-3s in foods such as flaxseed, walnuts, leafy green vegetables and grass-fed beef. See more anti-inflammatory foods here. Although fish oil supplements have large amounts omega-3 fats, the fish oil can easily become rancid due to a natural process called oxidation. One studied showed that higher consumption of fish oil supplements in patients with rheumatoid arthritis had no clear benefit. This is why it’s better to consume omega-3 fats in your diet rather than as a supplement.

Omega-6 fats, such as soybean oil and canola oil, are usually the main fats used in processed and ultra-processed foods. So, avoiding these types of foods and eating more whole, unprocessed foods can help improve your omega-3 to omega-6 ratio. However, please note that certain seafood especially shellfish such as lobster, shrimp, scallop and mussels can increase your uric acid and potentially increase your risk of gout.

Whether you are dealing with rheumatoid arthritis, osteoarthritis, or another type of arthritis, consuming more omega-3 fats has been proven not only to be a safe and effective approach to reducing symptoms of arthritis, but lead to a healthier diet and a lower BMI, which will eventually result in an overall healthier body and mind – so give it a try!