If you’re one of the 21% of American adults living with arthritis, you may have searched the web or social media to find out what you should—and shouldn’t—eat to manage your condition. While there are foods that may ease arthritis symptoms, there’s a lot of misinformation circulating out there about foods to avoid. Trouble is, these negative headlines are rarely rooted in science and are often based on anecdotal evidence. As a result, they may mislead you into believing a specific food is contributing to your condition when, in reality, that food may help ease your pain.

To put these myths to rest, we asked dietitians to weigh in on foods we’re often told are problematic for arthritis that may actually help relieve the pain. Here are their top picks.

1. Canned Fish

Canned fish is packed with nutrients. Plus, it’s convenient, affordable and has a nice long shelf life. Yet, many people avoid it due to misunderstandings surrounding the canning process, materials and ingredients. Truth is, if you have arthritis, canned fatty fish like salmon, mackerel, anchovies, sardines and herring should be among your go-to foods. Why? “Arthritis can appear with different faces, however each form shares a similar symptom—inflammation,” says Dustin Moore, Ph.D., RDN, a nutrition lecturer at California State University Long Beach and creator of the Substack Public Health Dad.  

And these fatty fish are all loaded with omega-3 fats that fight inflammation, specifically DHA and EPA. Omega-3s are so powerful, in fact, they’re our No. 1 nutrient to reduce inflammation. If you’re living with rheumatoid arthritis, fatty fish are especially worthy of a place in your pantry. Research has found that people with RA who consume more omega-3 fats may experience less pain and fewer flare-ups.

2. Dairy 

“Many people believe dairy is inflammatory,” says Texas-based registered dietitian Sarah Williams, M.S., RDN. “However, dairy products can provide calcium and vitamin D, which are crucial for bone density and joint health.” Despite the noise calling out dairy as an inflammatory food, a substantial body of research suggests dairy foods don’t promote inflammation. So, unless you have a dairy allergy or sensitivity, there’s no reason to avoid this food group, say Moore and Williams. But if you have to choose one dairy food to calm your symptoms, make it yogurt. One study found that people who frequently consumed yogurt had lower blood markers of inflammation than people who didn’t eat yogurt.

3. Potatoes

Whether you heard it from your favorite athlete or influencer, nightshade vegetables, like potatoes, are frequently blamed for promoting inflammation. As a result, many people with arthritis assume they can’t eat them. “People [also] label potatoes as unhealthy due to their high carbohydrate content, which some associate with weight gain and inflammation,” says Williams. “But, they’re actually rich in potassium, vitamin C and antioxidants, which may be beneficial to those with arthritis.” 

If you love spuds, you may not have to avoid them. According to the Arthritis Foundation, the best way to know if potatoes trigger your symptoms is to remove them from your diet for a couple of weeks, then reintroduce them and see how you feel. If they make you ache, avoid them. If not, go ahead and enjoy! In the event that white potatoes don’t agree with you, consider other varieties, like purple potatoes. They’re rich in compounds that may reduce inflammation, says the Arthritis Foundation. Also good to know: sweet potatoes don’t fall under the nightshade umbrella, so they’re always a safe choice.

4. Seed Oils 

Seed oils are a controversial topic in today’s nutrition landscape. These oils are rich in an unsaturated fat called linoleic acid, which is frequently blamed for inflammation. However, the research doesn’t add up. Consider the results of a systematic review and meta-analysis of 11 studies that found that seed oils, specifically canola, flaxseed and sesame seed oils, helped decrease oxidative stress and improved blood lipid and blood sugar levels. 

If you’re wondering about soybean oil, you can relax about that, too. Additional research has found that soybean oil doesn’t impact inflammation one way or the other. And, like seed oils, it’s heart-healthy. That’s especially important for anyone with RA, as this condition may increase the risk of heart failure.

5. Tomatoes 

Tomatoes are another member of the nightshade family that many people with arthritis avoid. However, Williams notes they may not need to, especially since tomatoes contain lycopene, an antioxidant that fights inflammation. For example, one study found that people with knee osteoarthritis had lower blood lycopene levels than people without arthritis. They also had lower levels of vitamin E, a fat-soluble vitamin found in foods like olive oil and avocados. What does that have to do with tomatoes? Avocados and olive oil also contain healthy fat that helps your body better absorb lycopene from tomatoes. So, dig into a tomato-and-avocado salad drizzled with olive oil for a trifecta of inflammation-calming nutrients.

Foods to Limit to Improve Arthritis

Nutrition experts agree most foods can fit into a balanced diet in moderation, even when you have a condition like arthritis. However, there are a few exceptions. “Some foods may contribute to increased inflammation for certain people, so being mindful of how your body responds can help with arthritis management,” says Williams. These include fried foods, sugary beverages and excess alcohol, which may be worth limiting or adjusting if they set off your symptoms.

The Bottom Line 

Nutrition experts agree that food can play a pivotal role in helping manage arthritis pain. However, there’s a lot of misinformation circulating on the best and worst foods for arthritis. While you might have heard that canned fish, dairy, potatoes, seed oils and tomatoes are bad for arthritis, nutrition experts say otherwise. For most people living with arthritis, these nutritious foods may actually improve symptoms and overall health. And remember, arthritis isn’t just about what you eat. If you’re experiencing unrelenting arthritis pain, speak with your health care professional, who can help you find the best therapies to manage your condition.