A joint expert has shared a simple food swap that could help ease arthritis pain
Fiona Callingham Lifestyle writer
06:45, 09 Nov 2025
An expert recommended swapping out other cooking oils for olive oil for the health benefits(Image: Getty)
A health expert has shared a straightforward daily dietary adjustment that could help manage arthritis discomfort. This kitchen staple may help reduce the inflammation associated with the condition.
More than 10 million people across the UK are believed to be living with arthritis and related joint conditions. Symptoms vary depending on the specific diagnosis, but commonly include pain, inflammation, stiffness in the joints and reduced mobility.
During winter months, these symptoms often intensify as colder weather can increase pain sensitivity, reduce blood flow and trigger muscle spasms. Whilst arthritis cannot be cured, there are methods available to minimise pain and manage other symptoms.
Dr Syed Nadeem Abbas, a specialist in stem cell treatment for joints, has suggested that managing arthritis pain could begin with something as simple as what’s already in your cupboard. His primary, practical recommendation is to replace your usual cooking oil with extra-virgin olive oil.
Dr Abbas advised switching your default cooking fat to extra-virgin olive oil(Image: Getty)
Dr Abbas explains that its naturally peppery compound, oleocanthal, affects the same enzyme pathway targeted by some common painkillers, helping to dial down inflammatory signalling. He cautioned, however, that it’s “not a cure” and it “won’t replace prescribed care”, though incorporating extra-virgin olive oil when roasting vegetables or dressing salads represents a straightforward, maintainable adjustment that many find beneficial.
Beyond extra-virgin olive oil, Dr Abbas highlights several other options that regularly demonstrate potential:
- Oily fish such as salmon, sardines, and mackerel are rich in omega-3s that support an anti-inflammatory diet
- Ginger is easy to add to stir-fries, teas and soups and is associated with small but meaningful reductions in joint pain for some
- Turmeric, best paired with black pepper in curries, stews or golden milk, can also help calm joints
- Nuts and seeds like walnuts, flaxseed, and chia provide plant omega-3s and fibre for overall inflammation control
- Colourful fruit and veg like berries, leafy greens, peppers offer antioxidants that support joint tissues and general health
If you experience any symptoms of arthritis you should speak to your GP(Image: Getty)
This advice is backed by experts at the Arthritis Foundation, who highlight that olive oil is full of heart-friendly fats, as well as oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). They recommend consuming two to three tablespoons of extra virgin olive oil daily, if possible.
A study published in the Nutrients journal in 2017 found that olive oil could benefit osteoarthritis (OA) patients. It concluded: “Olive and its derivatives show potential in preventing cartilage damage due to OA.
“This is attributed to their antioxidant and anti-inflammatory effects.” However, the authors of the study acknowledged that further research is needed.
They stated: “Current human studies suggest some improvements in the functional and pain scores in OA patients treated with olive extract, topically or orally, but more evidence from well-planned clinical trials to support the use of olive supplements in OA patients is required.”
Arthritis symptoms can encompass:
- Joint pain, tenderness and stiffness
- Inflammation in and around the joints
- Restricted movement of the joints
- Warm red skin over the affected joint
- Weakness and muscle wasting
If you notice any arthritis symptoms, it’s advisable to consult your GP.