Thumb pain, stiffness, recurring discomfort…

What if your diet could alleviate some of the symptoms of rhizarthrosis?

Although they cannot replace medical treatment, certain nutritional habits can play a complementary role in reducing inflammation, alleviating joint discomfort and improving daily quality of life.

This page, which forms part of the ‘Prevention and education’ section, explains which foods to eat more of (or limit), and how a balanced diet can help you tackle this form of thumb arthritis.

Understanding the link between diet and joint inflammation

Rhizarthrosis is a form of arthritis at the base of the thumb.

Although it is primarily mechanical and degenerative in origin, there are often inflammatory phases. These flare-ups are responsible for increased pain and stiffness and loss of mobility.

There are certain foods, though, that can affect the low-grade chronic inflammation so common in joint conditions.

Thanks to this, diet can play a modulating role, just like sleep, physical exercise or stress management.

Foods that can help with rhizarthrosis

Certain types of food have been found to be good for slowing inflammation or supporting the health of joint tissue:

Foods containing Omega-3s, natural anti-inflammatories

  • Fatty fish: salmon, mackerel, sardines

  • Linseed or chia seeds

  • Walnuts

  • Canola oil or walnut oil

These fatty acids help to regulate inflammatory reactions in the body.

Colourful fruits and vegetables

  • Blueberries and bilberries, pomegranates, spinach, broccoli, beetroot, etc.

  • Rich in antioxidants: vitamin C, beta-carotene, polyphenols

They combat oxidative stress, often associated with aggravated joint pain.

High-quality vegetable oils

  • Virgin olive oil, canola oil, walnut oil

  • To be consumed uncooked, as dressing

Avoid excessive consumption of oils rich in omega-6 (sunflower oil, soybean oil, maize oil), which can maintain inflammation.

Wholegrains and pulses

  • Brown rice, quinoa, lentils, chickpeas

  • They are a good source of fibre and B vitamins and help to maintain stable blood sugar levels, preventing inflammatory spikes.

Spices and herbs with a calming effect

  • Turmeric (and its major compound curcumin), ginger, cinnamon, garlic, mint

  • These can be added to your dishes to add flavour and for their protective effect

Water

If you drink 1.5 to 2 litres (3 to 4 pints) of water a day, it helps to flush out metabolic waste and improve tissue flexibility.

Foods to limit

Without wanting to ban certain products completely, it would be a good idea to reduce regular consumption of the following:

Refined sugar

  • Sweets, industrial pastries, sugary drinks

  • They cause blood sugar spikes, an aggravating factor for inflammation.

Ultra-processed foods

  • They contain considerable amounts of additives, trans fats, salt and hidden sugars.

  • They are also low in useful nutrients.

Excessive levels of salt

  • This can disrupt gut flora and promote inflammation.

Excessive saturated fats

  • Fried foods, cured meats, hard cheeses

  • These should be consumed in moderation

Try going Mediterranean

The Mediterranean diet is often held up as a good model for preventing or combating chronic diseases, such as arthritis. It combines:

  • Fresh fruits and vegetables

  • Oily fish and seafood

  • Legumes, whole grains and olive oil

  • Low levels of red meat or processed products

  • Spices, herbs, lemon… and water as the main drink

5 simple tips for your day-to-day diet

  • Replace a meat-based meal with a vegetarian dish, based on lentils or chickpeas

  • Add a tablespoon of ground linseed to a yoghurt or fruit compote

  • Keep your meals colourful (at least 3 colours per meal)

  • Flavour your dishes with turmeric or ginger

  • Replace white sugar with cinnamon or compote without added sugar

What about dietary supplements?

They are never mandatory, but it is worth considering them, with advice from a doctor. The most common dietary supplements are as follows:

  • Omega-3: as a supplement for a diet low in fish

  • Turmeric, boswellia, devil’s claw: plants with a moderate anti-inflammatory effect

  • Glucosamine, chondroitin, type II collagen: variable results according to studies

  • Vitamin D, zinc, selenium: general support for your immune system

It is vital that you discuss dietary supplements with your doctor, especially if you are on medication (NSAIDs, anticoagulants, etc.).

Remember:

Diet cannot cure rhizarthrosis, but it can:

  • Help to reduce inflammatory periods

  • Boost joint comfort

  • Improve general well-being

It should form part of a global lifestyle approach, alongside gentle physical exercise, restorative sleep and good psychological and emotional balance.

Further information