Arthritis-Friendly Foods and Drinks for Barbecue Season
Health ConditionsRheumatic ConditionsArthritis

6 Arthritis-Friendly Foods (and 1 Drink) for Barbecue Season

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Updated on June 24, 2026
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Iced tea, crudite, fruit kebabs
Whether you’re the chef or a grateful guest, you probably look forward to summer cookouts. But if you have rheumatoid arthritis (RA), typical cookout menus — such as charred meat, processed fatty foods, and sugary or alcoholic drinks — may trigger joint pain and other symptoms. Although there’s no diet proven to cure arthritis or treat symptoms, an anti-inflammatory diet — one that emphasizes fresh fruits and vegetables and lean protein sources — could be helpful for other reasons.

“We know that people who have chronic inflammation have a higher cardiovascular risk,” says Scott Zashin, MD, an internist and rheumatologist in Dallas. So eating foods that don’t promote inflammation may reduce that heart disease risk. Dr. Zashin adds, “if it also helps your arthritis symptoms, even better.”

With that in mind, we asked the experts to suggest six arthritis-friendly foods and one beverage to consider when you’re planning your next barbecue menu.

1

Salmon With Blackberries

Salmon with blackberries

“Some research suggests processed meat and high-fat red meat could be pro-inflammatory,” says Lona Sandon, PhD, RD, an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, who was diagnosed with rheumatoid arthritis more than 20 years ago.

Skip the burgers and hot dogs and grill salmon instead. Salmon is rich in omega-3 fatty acids, which are healthy fats that don’t promote inflammation, and may help reduce symptoms of RA.

 Baste the salmon with extra-virgin olive oil, which is less processed and refined than other oils and is full of heart-healthy antioxidants. Once it’s grilled, top the salmon with sliced blackberries or sliced strawberries for extra inflammation-fighting power.
Three or four ounces of salmon or other fatty fish twice a week is ideal, according to the Arthritis Foundation.

 Other fatty fish oil sources include herring, mackerel, sardines, and trout, all high in omega-3 fatty acids.

 Consider eating fatty fish like salmon twice a week or supplementing with omega-3 — but consult your health provider before taking any supplement. Clinical studies have found that omega-3 supplementation at doses of 3 or more grams (g) a day may lead to a reduction in the number of swollen joints, an improvement in disease activity, and a decrease in inflammatory markers in people with RA.

2

Healthier Beef and Chicken

Grilled chicken with vegetables
Research has shown that saturated fat, found in high amounts in red and processed meats and in chicken skin can be pro-inflammatory.

 Stick to leaner cuts or opt for a protein like skinless chicken.

“Grass-fed beef can potentially provide a higher amount of anti-inflammatory fats, but all beef should be leaner cuts and appropriate portions,” says Connie Diekman, RD, a food and nutrition counselor and the author of The Everything Mediterranean Diet Book.

For basting or a topping? Try a sauce containing turmeric. Curcumin, the active compound in turmeric, has antioxidant and anti-inflammatory properties.

3

Grilled Broccoli, Squash, and Cauliflower Skewers

Vegetable skewers

Try grilling broccoli and squashes, says Diekman.

Cut the vegetables into chunks and thread them on skewers. Baste them with olive or flaxseed oil, which both contain inflammation-fighting omega-3 fatty acids. Use cauliflower florets in place of, or in addition to broccoli. Grill with a bit of olive oil and sprinkle with oregano.

4

Fruit Kebabs

Fruit kebabs
“Everybody loves food on a stick,” Sandon says. Pick fruits in season, especially colorful ones like blueberries, blackberries, and strawberries, and watermelon, and thread them on kebab sticks — no cooking necessary. Many are high in fiber and a wide range of phytonutrients, which may protect against inflammation. “You get the anti-inflammatory properties of the fruits, plus vitamins A and C,” says Sandon. Watermelon is also a good source of the carotenoid lycopene, which may have anti-inflammatory properties.

Consider adding cherries, too. “Fresh cherries make a great dessert,” says Zashin. “Cherries have natural anti-inflammatory and antioxidant properties.” Cherries contain polyphenols called anthocyanins, which have been shown to reduce inflammation.

Many fruits are also delicious when grilled, especially peaches, watermelon, and pineapple.

5

Crudités

Crudite
Instead of using chips for that dip, use veggies, which are low in calories and packed with nutrients. Consider a platter of the following: celery, which contains fiber and vitamin K; bell peppers, which have antioxidants like vitamin E, vitamin C, and carotenoids; green beans, which contain vitamins K and C and are high in fiber; and try cherry tomatoes for a dose of vitamin C, lycopene, and beta-carotene.

 Skip the onion dip and dunk into some baba ghanoush (an eggplant-based dip), hummus (chickpea based), tabouli (bulgur, parsley, and mint), or parsley pesto for a healthy snack.
6

Anti-Inflammatory Drinks

Iced tea
Avoid sugary sodas and punches, and limit alcohol. Research has found that sugar-sweetened soft drinks are associated with increased RA disease progression and that excessive use of alcohol has the potential to interfere with RA medications such as methotrexate and sulfasalazine.

Instead quench your thirst with anti-inflammatory and antioxidant drinks such as iced green tea or iced versions of other teas (with no sugar added) that are known for easing RA pain and other symptoms. Cranberry juice — 100 percent cranberry juice with no added sugar — has a therapeutic effect, according to research, so how about a nonalcoholic sea breeze or Cape Cod?

7

Fresh Bean Salad and Raw Nuts

bean salad
Skip the usual potato salad, which is loaded with mayonnaise, and lean into beans instead. For a fresh bean salad, combine green, kidney, and garbanzo beans, and mix it all up with olive oil and vitamin C–rich lime juice.

 “To boost the anti-inflammatory power, serve it on a spinach leaf,” says Diekman. Both greens have vitamin K, which is thought to be an inflammation fighter.

Another nice meat-free protein to add to the offerings? Nuts. Instead of chips and dip, serve smaller bowls of healthy nuts at your cookout. Opt for walnuts, cashews, pistachios, or almonds, and keep your own serving to about 1 ounce, or a small handful. These nuts have inflammation-fighting monounsaturated fats. Bonus: They also have protein and fiber, so you'll feel full longer.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  6. Kou H et al. Effect of Curcumin on Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Frontiers in Immunology. May 31, 2023.
  7. Why Watermelon Should Be Part of Your Diet. Cleveland Clinic. May 4, 2026.
  8. Karaköy Z et al. A New Target in Inflammatory Diseases: Lycopene. The Eurasian Journal of Medicine. December 2022.
  9. Carvalho F et al. Phenolic Compounds from Cherries and Berries for Chronic Disease Management and Cardiovascular Risk Reduction. Nutrients. May 23, 2024.
  10. Grilling Fruits and Vegetables. Penn State Extension. July 9, 2024.
  11. 6 Health Benefits of Celery. Cleveland Clinic. June 23, 2025.
  12. Younes AH et al. Sweet Bell Pepper: A Focus on Its Nutritional Qualities and Illness-Alleviated Properties. Indian Journal of Clinical Biochemistry. June 23, 2025.
  13. The Health Benefits of Green Beans. Cleveland Clinic. October 4, 2023.
  14. Wang D et al. Analysis of Nutrients and Volatile Compounds in Cherry Tomatoes Stored at Different Temperatures. Foods. December 20, 2022.
  15. Dey M et al. Rheumatoid Arthritis: What to Prefer or to Avoid. Nutrients. October 15, 2020.
  16. Lime Juice, Raw. USDA FoodData Central. April 1, 2019.
  17. Xie Y et al. Vitamin K: Infection, Inflammation, and Auto-Immunity. Journal of Inflammation Research. February 20, 2024.
  18. Try These 21 Healthy Foods Full of Vitamin K. Cleveland Clinic. April 12, 2023.
  19. Nuts and Your Heart: Eating Nuts for Heart Health. Mayo Clinic. January 21, 2026.
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