What kind of meat can you eat with arthritis? An anti-inflammatory guide

December 21, 2025 •

4 min read

Following a Mediterranean-style diet, which emphasizes fish and poultry over red meat, has been shown to help manage arthritis symptoms. Understanding what kind of meat you can eat with arthritis is a crucial step toward reducing inflammation and improving joint health.

Quick Summary

An anti-inflammatory diet can help manage arthritis symptoms, with certain meats being better choices than others. Fatty fish rich in omega-3s and lean poultry are recommended, while red meat and processed varieties should be limited.

Key Points

Embrace Fatty Fish: Include oily fish like salmon, mackerel, and sardines in your diet 2-4 times a week for their potent anti-inflammatory omega-3 fatty acids.
Choose Lean Poultry: Opt for skinless chicken and turkey breast as healthy, low-saturated-fat protein sources that do not promote inflammation.
Limit Red Meat: Reduce consumption of red meat, such as beef and pork, due to high levels of saturated fat and omega-6s that can exacerbate inflammation.
Avoid Processed Meats: Steer clear of processed options like bacon, sausage, and deli meats, which are high in inflammatory fats and sodium.
Adopt a Mediterranean Pattern: Follow a diet rich in fruits, vegetables, whole grains, and healthy fats alongside your chosen meats for a comprehensive anti-inflammatory effect.
Focus on Cooking Methods: Prefer healthy cooking methods like grilling, baking, or poaching over frying to minimize inflammatory AGEs.

The role of diet in managing arthritis

While diet isn't a cure, the food you eat plays a significant role in managing arthritis symptoms. Inflammation is a key driver of pain, swelling, and stiffness in many forms of arthritis, particularly inflammatory types like rheumatoid arthritis. Certain foods can either promote or fight inflammation. When it comes to meat, the key is to choose options that provide beneficial nutrients like omega-3 fatty acids while limiting those that contribute to inflammation through high levels of saturated fat and omega-6 fatty acids.

The best meat for arthritis: Anti-inflammatory choices

Fatty fish: A top anti-inflammatory source

Fatty fish is often considered the best type of meat for an anti-inflammatory diet. It is packed with long-chain omega-3 fatty acids (EPA and DHA), which can reduce inflammation and disease activity in people with rheumatoid arthritis. The Arthritis Foundation recommends including a 3- to 6-ounce serving of fish high in omega-3s two to four times a week.

Excellent fatty fish choices include:

Salmon: A widely available and potent source of omega-3s.
Mackerel: An affordable option, especially canned, and rich in beneficial fats.
Sardines: Tiny but mighty, canned sardines are easy to incorporate into your diet.
Herring: Another oily fish that delivers a strong dose of omega-3s.
Trout: A good alternative to salmon that is also high in anti-inflammatory fats.

Lean poultry: A healthy and versatile alternative

For those who prefer land-based meat, lean poultry is a far better choice than red meat. Chicken and turkey are excellent sources of protein without the high saturated fat content found in many red meat cuts. While not explicitly anti-inflammatory, they don't contribute to inflammation like red meat does, making them a safer choice.

To maximize the benefits of poultry:

Choose lean cuts like skinless chicken breast or turkey breast.
Use cooking methods that don't add extra fat, such as grilling, baking, or poaching. Avoid frying.

Meats to limit or avoid with arthritis

Red meat and its link to inflammation

Research suggests a correlation between a high intake of red meat and increased inflammation, which can worsen arthritis symptoms. Red meats, including beef, pork, and lamb, are higher in saturated fat and omega-6 fatty acids compared to poultry. While omega-6s are essential, the typical Western diet has a poor ratio of omega-6 to omega-3, which can promote inflammation. Additionally, cooking meat at high temperatures can create Advanced Glycation End products (AGEs), which further trigger inflammation and oxidative stress. The National Institutes of Health has explored the mechanisms by which dietary choices can modulate autoimmune inflammatory responses.

Processed meats: A clear inflammatory trigger

Processed meats are among the worst choices for individuals with arthritis due to their high content of saturated fats, sodium, and preservatives. Items like hot dogs, sausages, bacon, and certain deli meats should be minimized or eliminated from your diet. The additives and processing methods can introduce inflammatory compounds and high levels of sodium, which can cause fluid retention and increase joint swelling.

Meal planning for managing arthritis with meat

When planning meals, prioritize fatty fish and lean poultry as your primary meat sources. Aim for a balanced approach that also includes plenty of vegetables, fruits, whole grains, and healthy fats from sources like olive oil, nuts, and seeds, consistent with a Mediterranean diet pattern.

Example meal strategy:

Monday: Grilled salmon with roasted vegetables.
Wednesday: Baked skinless chicken breast with a side of quinoa and spinach.
Friday: Sardines on whole-grain toast with avocado.
Other days: Incorporate plant-based proteins like lentils, beans, or tofu to reduce overall meat consumption.

Comparison of meat types for an arthritis-friendly diet


Meat Type	Key Nutrients	Inflammatory Potential	Recommended Frequency
Fatty Fish	High Omega-3s (EPA/DHA), Vitamin D	Low (Anti-inflammatory)	2+ times per week
Lean Poultry	High Protein, B Vitamins	Low	Several times per week
Red Meat	Iron, Protein	Moderate to High	Limit to 1-2 times per month or avoid
Processed Meat	High Saturated Fat, Sodium, AGEs	High	Avoid entirely or consume rarely

Conclusion: Making informed choices for joint health

Choosing the right meat can significantly impact arthritis symptoms. By prioritizing fatty fish and lean poultry and limiting or avoiding red and processed meats, you can reduce inflammation and support better joint function. Combined with a balanced diet rich in fruits, vegetables, and healthy fats, these dietary changes are a powerful tool in managing your condition. Always consult with a healthcare provider or a registered dietitian for personalized dietary advice. Incorporating these strategies into your lifestyle offers a proactive way to manage pain and improve overall well-being. For more information on managing arthritis through diet and other methods, visit the Arthritis Foundation.

Frequently Asked Questions

Not all fish have the same effect. Fatty or oily fish, such as salmon, mackerel, and sardines, are the most beneficial because they are rich in anti-inflammatory omega-3 fatty acids. Whitefish is a good source of protein but contains fewer omega-3s.

Red meat can be detrimental because it is often high in saturated fat and omega-6 fatty acids, both of which can promote inflammation. Additionally, high-temperature cooking can produce inflammatory compounds called AGEs.

Gout is a type of arthritis linked to high uric acid levels. Since red meat and offal are high in purines, which increase uric acid, it is recommended to limit or avoid them to prevent flare-ups. Lean poultry and fatty fish are better options, but even fatty fish should be consumed in moderation, as they also contain purines.

Lean chicken and turkey breast do not actively reduce inflammation like omega-3s, but they are not considered pro-inflammatory, especially when compared to red meat. They are a healthy protein source when prepared without excessive added fats.

Focus on cooking methods that don't add extra fat and minimize high-heat charring. Grilling, baking, broiling, and poaching are excellent options. Avoid deep frying, which increases harmful trans fats and AGEs.

If you don't enjoy fish, fish oil or algal oil supplements can provide anti-inflammatory omega-3s. However, some studies suggest that omega-3s are absorbed more effectively from whole foods. Discuss dosage and brand with your doctor before starting supplements.

Advanced Glycation End products (AGEs) are inflammatory compounds created when food, particularly meat, is cooked at high temperatures. High levels of AGEs in the body can trigger oxidative stress and inflammation, worsening arthritis symptoms.