Which meat is good for joint pain? A nutritional guide

November 7, 2025 •

4 min read

According to the Arthritis Foundation, an anti-inflammatory diet that emphasizes fruits, vegetables, and lean protein can help reduce symptoms of arthritis. Selecting the right type of animal protein, and understanding which meat is good for joint pain, can be a crucial part of managing inflammation and supporting overall joint health.

Quick Summary

This guide examines different types of meat to determine which best support joint health. It focuses on the anti-inflammatory properties of fatty fish and the cartilage-building benefits of lean poultry and bone broth, while explaining why red and processed meats can be problematic.

Key Points

Embrace Fatty Fish: Oily fish like salmon, sardines, and mackerel are rich in anti-inflammatory omega-3 fatty acids, which can help reduce joint pain and stiffness.
Favor Lean Poultry: Opt for lean protein sources like skinless chicken and turkey, which are lower in saturated fat and can provide essential collagen for joint repair.
Use Bone Broth for Collagen: Bone broth, made from simmering animal bones, is a great source of collagen, glucosamine, and chondroitin, which support cartilage health.
Limit Red and Processed Meats: High consumption of fatty red and processed meats is linked to increased inflammation and can aggravate joint pain due to high saturated fat, omega-6s, and additives.
Prioritize an Anti-Inflammatory Diet: The benefits of specific meats are maximized within an overall anti-inflammatory diet that emphasizes whole foods, fruits, and vegetables, and limits processed items.

The role of diet in managing joint pain

Diet plays a significant role in managing inflammation, a primary cause of joint pain associated with conditions like arthritis. While some foods can promote inflammation, others can actively work to reduce it. For those managing joint pain, focusing on nutrient-rich, anti-inflammatory foods is a key strategy. When it comes to animal protein, not all meat is created equal in its effects on joint health.

Fatty fish: A top choice for reducing inflammation

When considering which meat is good for joint pain, fatty fish often tops the list. These fish are rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are potent anti-inflammatory agents. Omega-3s work by helping to reduce inflammatory responses in the body, which can alleviate joint pain and stiffness. The Arthritis Foundation recommends eating 3–6 ounces of omega-3-rich fish like salmon, sardines, and mackerel two to four times a week.

Some of the best fatty fish for joint health include:

Salmon: A widely available source of EPA and DHA, with wild salmon often having a better omega-3 profile than farmed varieties.
Sardines: These small, oily fish are not only packed with omega-3s but are also a source of collagen when eaten whole, bones and all.
Mackerel: An excellent and affordable source of omega-3 fatty acids.
Trout: Particularly rainbow trout, offers a good amount of omega-3s.

Lean poultry and its collagen content

Lean poultry, such as chicken and turkey, is another excellent option for joint health, especially when replacing higher-fat red meats. While not as rich in omega-3s as fatty fish, poultry offers several joint-supportive benefits:

Provides Lean Protein: Protein is essential for building and repairing muscle tissue, which supports joints and reduces overall strain.
Source of Collagen: Connective tissues and skin in poultry, especially chicken legs and wings, contain collagen. Consuming these can provide the body with the amino acids needed to produce and repair its own cartilage.
Lower in Saturated Fat: Choosing skinless cuts of chicken and turkey helps minimize saturated fat intake, which is linked to increased inflammation.

The healing power of bone broth

Bone broth, made by simmering animal bones, is a concentrated source of several nutrients vital for joint health. It provides collagen, glucosamine, and chondroitin, which are key components of cartilage. A study on a chicken leg extract, for instance, showed it promoted cartilage matrix production and could be effective in preventing or treating osteoarthritis. Bone broth can be made from chicken, beef, or pork bones and is a simple addition to a joint-friendly diet.

Limiting red and processed meats

Conversely, high consumption of fatty red and processed meats can contribute to inflammation and worsen joint pain. This is due to several factors:

Saturated Fats: High levels of saturated fat, particularly in fatty cuts of red meat, can increase inflammation.
Omega-6 Fatty Acids: While an essential nutrient, excessive omega-6 fatty acids found in some red meats can disrupt the omega-3 to omega-6 ratio, promoting inflammation.
Advanced Glycation End Products (AGEs): These compounds, formed when meat is cooked at high temperatures, can increase oxidative stress and inflammation.
Purines: Found in high amounts in red meat, purines can increase uric acid levels, which can trigger painful gout attacks.

Comparison of meat choices for joint health


Meat Type	Key Nutrients	Effect on Inflammation	Best for...
Fatty Fish	Omega-3s (EPA, DHA), Vitamin D	Strongly anti-inflammatory	Reducing pain, stiffness, and overall inflammation
Lean Poultry	Protein, Collagen	Generally neutral; supports healing	Muscle and tissue repair, providing collagen precursors
Bone Broth	Collagen, Glucosamine, Chondroitin	Anti-inflammatory	Supporting cartilage repair and joint lubrication
Lean Red Meat	Iron, Zinc, B Vitamins	Can be mildly pro-inflammatory	Occasional inclusion for nutrients, but choose grass-fed and lean cuts
Fatty Red Meat	High Saturated Fat	Strongly pro-inflammatory	Limiting, as it can aggravate inflammation and pain
Processed Meats	High Sodium, Saturated Fat	Strongly pro-inflammatory	Avoiding, due to high salt, fat, and preservatives

Conclusion

When considering which meat is good for joint pain, the best approach is to prioritize anti-inflammatory and cartilage-supporting options while limiting those that promote inflammation. Fatty fish, rich in omega-3s, and collagen-dense foods like bone broth are your top allies. Lean poultry is an excellent source of protein and collagen without the high saturated fat content of red meat. While lean red meat can be consumed in moderation, it should be limited, and processed meats should be avoided altogether. By making these mindful dietary choices, you can effectively use nutrition to help manage joint pain and improve your overall musculoskeletal health.

For more information on managing inflammatory conditions, consider exploring the Arthritis Foundation's resources on diet and nutrition: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating.

Frequently Asked Questions

While lean cuts of red meat can be part of a healthy diet in moderation, fatty and processed red meats should be limited. They contain saturated fats and compounds that can increase inflammation, potentially worsening joint pain.

Fatty fish rich in omega-3s, such as salmon, sardines, mackerel, and trout, are among the best choices. The omega-3 fatty acids in these fish have potent anti-inflammatory effects that can reduce joint pain.

Chicken provides lean protein necessary for building strong muscles that support your joints. Cuts with connective tissue and skin, or chicken bone broth, can also supply collagen, which helps repair cartilage.

Bone broth is a natural source of collagen, glucosamine, and chondroitin. These compounds are fundamental building blocks for cartilage and can help reduce inflammation, supporting joint repair and function.

Yes, cooking methods are important. Charring meat at high temperatures can create pro-inflammatory compounds called AGEs. Opt for gentler cooking methods like grilling, baking, or sautéing, especially with healthy fats like olive oil.

Processed meats like sausages, bacon, and deli meats are generally high in sodium, saturated fat, and preservatives, all of which can increase inflammation and should be avoided or significantly limited.

Grass-fed beef tends to have a more favorable omega-3 to omega-6 ratio compared to grain-fed beef, making it a potentially better choice for managing inflammation, though it should still be consumed in moderation.