Should You Avoid Nuts if You Have Arthritis? The Anti-Inflammatory Truth

November 12, 2025 •

4 min read

According to the Arthritis Foundation, many nuts and seeds deliver big benefits for people with arthritis due to their healthy fats and anti-inflammatory properties. While a common misconception suggests otherwise, incorporating nuts into a balanced diet can actually help manage symptoms and promote joint health.

Quick Summary

Nuts are generally beneficial for managing arthritis due to their anti-inflammatory omega-3 and monounsaturated fats, antioxidants, and minerals. Proper portion control and choosing raw, unsalted varieties are recommended for maximum benefits.

Key Points

Inflammation Management: Healthy fats, particularly anti-inflammatory omega-3s found in walnuts, can help reduce inflammation linked to arthritis,.
Choose the Right Nuts: Walnuts are a top choice for their high omega-3 content, while almonds and pistachios offer valuable antioxidants and aid in weight management.
Watch Your Portions: Because nuts are calorie-dense, a one-ounce serving per day is typically recommended to avoid weight gain, which can stress joints.
Prefer Raw and Unsalted: Opt for raw or dry-roasted, unsalted nuts to avoid excess sodium, which can contribute to inflammation.
Dietary Balance is Key: Nuts should be part of a broader anti-inflammatory diet rich in fruits, vegetables, and lean proteins, similar to the Mediterranean diet.

The Truth About Nuts and Arthritis

For those living with arthritis, managing inflammation through diet is a critical component of controlling symptoms. A common question arises regarding nuts, with some fearing they might worsen joint pain. However, research suggests that, far from being avoided, nuts can be a valuable part of an anti-inflammatory diet. The key lies in understanding which nuts offer the most benefits, ensuring proper portion sizes, and choosing preparations that don't add unwanted sodium or unhealthy fats.

Nuts and Inflammation: A Closer Look

Chronic inflammation is a hallmark of many types of arthritis, and the nutrients found in nuts can help combat this process. Nuts are rich in several compounds that contribute to their anti-inflammatory power:

Omega-3 Fatty Acids: While oily fish are the most potent source of omega-3s, some nuts, most notably walnuts, provide the plant-based version, alpha-linolenic acid (ALA). The body converts ALA into powerful anti-inflammatory molecules.
Monounsaturated and Polyunsaturated Fats: Nuts are packed with these healthy fats, which are known to reduce cholesterol and lower markers of inflammation, such as C-reactive protein (CRP).
Antioxidants: Nuts contain potent antioxidants like vitamin E and flavonoids, which protect cells from damage caused by free radicals,.
Minerals: Important minerals found in nuts, such as magnesium, zinc, and selenium, all play a role in regulating the body's inflammatory responses,.

Best Nuts for an Anti-Inflammatory Diet

Incorporating a variety of nuts can help maximize the intake of these beneficial compounds. Here is a list of some of the best choices for those with arthritis:

Walnuts: Often hailed as the top nut for arthritis, walnuts have the highest omega-3 (ALA) content among nuts. Studies show they can lower CRP and support heart health, which is a concern for many with inflammatory arthritis,.
Almonds: A great source of fiber and vitamin E, almonds can help reduce hunger and offer additional antioxidant benefits.
Pistachios: The act of shelling pistachios can slow down snacking, aiding weight management. They are also high in potassium and antioxidants.
Pecans: Rich in antioxidants and magnesium, pecans offer anti-inflammatory benefits that support joint health.
Cashews: Though lower in omega-3s than walnuts, cashews are a good source of magnesium, which helps with inflammation control.

The Importance of Moderation and Preparation

While beneficial, nuts are also high in calories. Consuming them in moderation is essential to prevent weight gain, which can add extra strain to joints. A typical serving is about one ounce, or a small handful, per day. It is also recommended to choose raw, unsalted nuts over heavily processed or salted versions, as excess sodium can increase fluid retention and inflammation. Some peanut butters, for example, contain added sugars and oils that can negate the health benefits.

How to Incorporate Nuts into Your Diet

There are many simple ways to add nuts to your meals and snacks:

Breakfast: Sprinkle chopped almonds, walnuts, or chia seeds into oatmeal, yogurt, or smoothies.
Snacks: Enjoy a handful of raw, unsalted nuts on their own or mixed with dried fruit.
Salads: Add walnuts or pistachios for extra crunch and flavor.
Main Courses: Use crushed nuts as a coating for chicken or fish, or add them to vegetable stir-fries.
Spreads: Choose natural, unsalted peanut or almond butter with minimal ingredients.

Comparison of Common Nuts for Arthritis Relief

This table provides a quick reference for the nutritional properties of popular nuts related to arthritis management.


Nut	Primary Benefit for Arthritis	High in Omega-3?	Key Nutrients	Moderation/Notes
Walnuts	Strong anti-inflammatory effects, lowers CRP.	Yes (Highest among nuts).	ALA, Antioxidants, Magnesium.	Excellent choice, especially for inflammatory arthritis
Almonds	Good source of Vitamin E, aids weight management.	Lower than walnuts.	Vitamin E, Fiber, Monounsaturated Fat.	Good daily snack, but watch portion size
Peanuts	High protein, filling, good fats.	Lower than walnuts.	Protein, Magnesium, Mono- and Polyunsaturated Fats.	Technically a legume, moderate intake recommended due to omega-6 content.
Pistachios	Assists weight control, rich in antioxidants.	Low.	Potassium, Antioxidants (Vitamin A & E).	Excellent for controlled snacking due to shelling.
Cashews	Supports inflammation control.	Trace amounts.	Magnesium, Zinc, Healthy Fats.	Also beneficial in moderation, higher saturated fat than other nuts.

Conclusion: The Nutshell Verdict

Contrary to the myth that nuts should be avoided, the scientific evidence points to the opposite. When consumed in moderation as part of a healthy, anti-inflammatory diet, nuts offer a powerful mix of healthy fats, antioxidants, and minerals that can help manage arthritis symptoms. Choosing raw, unsalted options like walnuts, almonds, and pistachios can provide significant benefits for joint health. As with any dietary change, consulting a healthcare provider or a registered dietitian is recommended to create a plan that best suits your specific needs.

For more information on nutrition and arthritis, visit the Arthritis Foundation's website: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-nuts-and-seeds-for-arthritis

Frequently Asked Questions

No, nuts contain healthy unsaturated fats, including anti-inflammatory omega-3 and monounsaturated fats, which are beneficial for people with arthritis,. The key is to consume them in moderation, as they are calorie-dense.

Walnuts are often considered the best choice due to their high content of omega-3 fatty acids (ALA). Other good options include almonds, pistachios, and pecans, which are rich in antioxidants and healthy fats,.

Raw or dry-roasted, unsalted nuts are the best choice. This avoids the added sodium and potentially unhealthy oils found in many commercially prepared nuts, which can contribute to inflammation,.

A typical recommended serving size is about one ounce per day, which is a small handful. This helps you get the anti-inflammatory benefits without consuming too many calories.

Most nuts contain more omega-6 than omega-3 fatty acids. While an imbalance can be pro-inflammatory, the overall nutrient profile of nuts is still beneficial, and a healthy diet that includes other sources of omega-3s (like fish) can create a healthy balance,.

Peanuts are technically legumes but are generally considered beneficial for arthritis in moderation. They are a good source of protein, healthy fats, and magnesium. However, like other nuts, they are higher in omega-6s, so balance is important,.

Yes, but choose natural, unsalted nut butters with minimal ingredients (just nuts and maybe salt). Avoid brands with added sugars, hydrogenated oils, and excessive sodium, as these can promote inflammation,.