Best Diets for Bone and Joint Health, Ranked by Experts

1/31/23

Good nutrition has long been considered an important part of living well with spondyloarthritis (SpA). Following certain core nutritional guidelines may lower inflammation, reduce the risk of osteoporosis, and help ease certain SpA symptoms.¹

Now, a panel of health experts has shed new light on which diets may offer the greatest benefit to those with SpA. In its annual ranking of the best diets, U.S. News & World Report has created a new category for 2023: Best Diets for Bone and Joint Health.

A panel of 33 physicians, registered dietician nutritionists, and nutritional epidemiologists reviewed 24 diets and ranked those that are best for people concerned about bone and joint health. These include nutritional plans that reduce inflammation and contain vitamins and minerals that help maintain healthy bones and joints.²

Tied for first place in the list are the DASH diet and the Mediterranean diet. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was developed for heart health (and specifically to lower high blood pressure). It features fruits, vegetables, whole grains, low-fat dairy, and lean proteins, which pack in potassium, calcium, magnesium, and fiber.³ The Mediterranean diet, which is modeled on the traditional dietary habits of Mediterranean countries like Italy and Greece, is a heavily plant-based diet that spotlights fruits, vegetables, beans, nuts, whole grains, fish, and lean poultry.⁴ Research has shown that this diet reduces the risks of cardiovascular disease, diabetes, and other chronic diseases.

Other top diets in the bone and joint health ranking include the Flexitarian diet, Dr. Weil’s Anti-Inflammatory diet, and the MIND diet. Among the worst-ranked diets for bone and joint health are the Atkins diet, the Keto diet, and the SlimFast diet.²

Among the other categories in this year’s rankings are Best Heart-Healthy Diets, Best Plant-Based Diets, Easiest Diets to Follow, and many others. In the Best Diets Overall category, the Mediterranean diet, the DASH diet, and the Flexitarian diet are all tied for first place.⁵

References:

1. Diet’s Effect on Spondylitis Symptoms | SPONDYLITIS.ORG
2. Best Diets for Bone and Joint Health 2023 | Expertly Reviewed | US News
3. Dash Diet: 2023 Guide to Lower Blood Pressure & Healthy Eating | Best Diets (usnews.com)
4. Mediterranean Diet Beginner’s Guide: Ranked #1 Best Diet in 2023 | U.S. News (usnews.com)
5. Best Diets 2023 | Weight Loss, Healthy Eating & More | US News