What is the best meat to eat with arthritis? A nutritional guide

October 19, 2025 •

4 min read

Chronic inflammation is a hallmark of arthritis, with diet playing a significant role in managing symptoms. Choosing the right types of meat, while avoiding others, is crucial for those seeking relief. This guide explores what is the best meat to eat with arthritis and how to incorporate these foods into an anti-inflammatory diet.

Quick Summary

The ideal meat for an arthritis diet focuses on anti-inflammatory fatty fish rich in omega-3s, such as salmon and mackerel, and lean poultry like chicken and turkey. Conversely, red and processed meats, which contain inflammatory saturated fats and omega-6s, should be limited or avoided to help manage symptoms.

Key Points

Prioritize Fatty Fish: Omega-3 rich fish like salmon, mackerel, and sardines are top choices for their anti-inflammatory properties, which can help reduce arthritis pain and swelling.
Choose Lean Poultry: Lean protein from skinless chicken or turkey breast is an excellent alternative to red meat, containing less saturated fat and reducing inflammatory load.
Limit Red Meat: High-fat red meat and other meats high in omega-6s can promote inflammation and should be consumed in moderation or avoided.
Avoid Processed Meats: Processed products like bacon, sausages, and deli meats are loaded with inflammatory saturated fats, sodium, and preservatives, which can worsen arthritis symptoms.
Embrace Plant-Based Proteins: Incorporate protein sources like beans, lentils, nuts, and tofu to reduce overall meat intake and increase anti-inflammatory nutrients.
Adopt an Anti-Inflammatory Diet: The benefits of specific meat choices are maximized when part of a broader anti-inflammatory eating pattern, such as the Mediterranean diet, rich in fruits, vegetables, and whole grains.

The Link Between Diet, Inflammation, and Arthritis

Arthritis is a condition characterized by joint inflammation, pain, and stiffness. While medication and therapy are primary treatments, adopting an anti-inflammatory diet can significantly impact symptom management. The Western diet, rich in processed foods, saturated fats, and sugar, tends to promote inflammation, whereas a diet modeled after the Mediterranean style can help reduce it. Your choice of protein, and particularly the types of meat you consume, is a key part of this strategy.

The Best Meats to Eat with Arthritis: The Omega-3 Advantage

When selecting meat, the primary goal is to choose options that provide anti-inflammatory benefits or are low in inflammatory compounds. The best choices are those rich in omega-3 fatty acids and lean protein sources.

1. Fatty Fish

Fatty fish is the undisputed best meat to eat with arthritis. It is a powerhouse of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two potent omega-3 fatty acids with significant anti-inflammatory effects.

Salmon: An excellent source of omega-3s and vitamin D, which many people with rheumatoid arthritis lack. Both wild-caught and farmed salmon offer benefits, but wild-caught may have higher omega-3 levels.
Mackerel: A smaller, more sustainable fish that is also packed with omega-3s. It's often found canned, which is a convenient way to add it to your diet.
Sardines: These small, oily fish are rich in omega-3s, calcium, and vitamin D. They are inexpensive and can be eaten canned in salads or on toast.
Tuna: Albacore tuna is a good source of omega-3s, but choose fresh or pouched options over canned, as processing can reduce the fatty acid content.
Herring: Similar to sardines and mackerel, herring is a great source of omega-3s and other nutrients.

2. Lean Poultry

Lean poultry, including chicken and turkey, is a great source of protein without the high saturated fat content found in red meat.

Chicken: Opt for skinless breast meat to minimize saturated fat intake. Grill, bake, or poach chicken instead of frying it to avoid introducing inflammatory compounds.
Turkey: Like chicken, turkey breast is a lean protein. Both are versatile and can be used in a wide variety of anti-inflammatory recipes.

Meats to Limit or Avoid with Arthritis

While not all meat is bad, certain types can exacerbate arthritis symptoms due to their pro-inflammatory properties. Research shows that high intake of red meat and processed foods is associated with increased inflammation and arthritis risk.

1. Red Meat

Red meat, which includes beef, pork, and lamb, contains saturated fat and high levels of omega-6 fatty acids. While omega-6s are necessary, a disproportionate ratio of omega-6 to omega-3 can promote inflammation. Furthermore, some cuts of red meat are high in purines, which can increase uric acid levels and trigger gout attacks.

2. Processed Meats

Processed meats are often the worst culprits for inflammation. These include bacon, sausages, deli meats, and hot dogs. They are loaded with sodium, saturated fat, and preservatives that can increase inflammation and contribute to other health issues.

A Comparison of Meat Choices for Arthritis

This table summarizes the nutritional properties of different meat types and their effects on arthritis.


Feature	Fatty Fish	Lean Poultry	Red Meat	Processed Meat
Omega-3s	High (EPA/DHA)	Low	Low	Very Low
Saturated Fat	Low	Low	High	Very High
Omega-6s	Low	Moderate	High	High
Inflammatory Impact	Anti-inflammatory	Neutral/Low	Pro-inflammatory	Pro-inflammatory
Protein Quality	Excellent	Excellent	Excellent	Varies (often poor)
Examples	Salmon, Mackerel	Chicken breast	Beef, Lamb	Bacon, Sausage

Building an Anti-Inflammatory Meal Plan

Incorporating the right meats into your diet is about more than just switching from beef to chicken. It's about a holistic approach to eating that emphasizes whole, nutrient-dense foods.

Prioritize Fatty Fish: Aim for at least two servings of fatty fish per week, as recommended by the Arthritis Foundation. Try grilling salmon or adding canned sardines to a salad.
Choose Lean Poultry: Substitute red meat with lean poultry in recipes. Opt for chicken breast in stir-fries, sandwiches, or salads.
Explore Plant-Based Protein: Beans, lentils, chickpeas, tofu, and nuts are excellent protein alternatives that are naturally anti-inflammatory. These can help reduce your overall meat consumption and introduce more fiber and antioxidants.
Integrate a Mediterranean-Style Diet: This dietary pattern, which emphasizes fruits, vegetables, whole grains, nuts, and olive oil, has been shown to reduce inflammation and pain in people with arthritis.
Be Mindful of Cooking Methods: Frying foods at high temperatures can create advanced glycation end products (AGEs), which trigger inflammation. Instead, use healthy cooking methods like baking, grilling, poaching, or stir-frying.

Conclusion

For those with arthritis, the best meat choices are anti-inflammatory fatty fish, rich in omega-3s, and lean poultry, low in saturated fat. Minimizing or eliminating red and processed meats is a key strategy to manage and reduce inflammation. By building your diet around these healthier protein options and supplementing with plenty of fruits, vegetables, and whole grains, you can take a proactive step toward managing your arthritis symptoms and improving your overall well-being. Incorporating dietary changes alongside medical treatment is the most effective approach for long-term health. For more general guidelines on anti-inflammatory eating, refer to the Arthritis Foundation's Healthy Living section.

Frequently Asked Questions

Yes, for many people, eating high-fat red meat can make arthritis symptoms worse. It contains saturated fats and omega-6 fatty acids that can promote inflammation. Furthermore, some red meats are high in purines, which can increase uric acid and worsen gout.

The best type of fish for arthritis is fatty fish, which is high in anti-inflammatory omega-3 fatty acids. Excellent choices include salmon, mackerel, sardines, and herring.

Yes, lean poultry like chicken is a good protein source for individuals with arthritis, especially skinless breast meat. It is a lower saturated fat option compared to red meat and can be prepared in anti-inflammatory ways, such as baking or grilling.

While studies show fish oil supplements can reduce inflammation and improve arthritis symptoms, many experts suggest sourcing omega-3s from whole foods like fatty fish is best. Whole fish also provides other beneficial nutrients like vitamin D.

You do not need to avoid all meat. Instead, focus on limiting or eliminating pro-inflammatory red and processed meats, while incorporating lean proteins like fish and poultry. You can also explore plant-based protein sources.

To reduce the risk of creating inflammatory compounds, it is best to use cooking methods that don't require high temperatures or added fats. Baking, grilling, poaching, and stir-frying are healthier options than deep-frying.

Yes, a plant-based diet can significantly benefit people with arthritis. It focuses on anti-inflammatory fruits, vegetables, legumes, and whole grains while eliminating processed foods and animal products that can worsen symptoms.