Osteoarthritis (OA) is the most common form of arthritis. It develops when the cushioning cartilage in your joints wears down, leading to pain, stiffness, and difficulty moving. More than 240 million people worldwide live with OA, and the number continues to rise.

While we can’t control risk factors like age or family history, lifestyle choices, especially diet can influence how our joints age. And new research suggests that one simple food may play a helpful role: dried fruit.

A 2024 study analyzed genetic data from thousands of people to investigate the relationship between dried fruit consumption and osteoarthritis (OA) risk.  The findings? People who were more likely to eat dried fruit also had a slightly lower risk of developing OA.

This doesn’t mean dried fruit is a cure, but it does suggest it may be a valuable addition to a joint-friendly diet.

Why Dried Fruit Might Help Your Joints

Dried fruits like raisins, prunes, apricots, and cranberries are rich in compounds that support joint health:

•    Antioxidants:  help fight cell damage that wears down cartilage.
•    Anti-inflammatory compounds:  may ease swelling and joint pain
•    Minerals: potassium, magnesium, and selenium contribute to healthy bones and cartilage.
•    Gut health benefits: prunes and other dried fruits feed beneficial gut bacteria, which may lower overall inflammation in the body.  

Dried Fruit:  Calories, Carbs and Sugar

Dried fruit is a concentrated source of nutrition, offering vitamins, minerals, and fiber in a small package.  But because the water is removed, it’s also more calorie and sugar-dense than fresh fruit. 

A typical ¼ cup serving (about a small handful) has 

•    ~100 calories
•    17–24 grams of natural sugar 
•    up to 3 grams of fiber

Some varieties, like prunes and dates, are naturally sweeter, while apricots and apples are a bit lower in sugar. If it’s sweetened though, (think candied cranberries or yogurt-covered raisins), sugar and calories will climb much higher, so checking the label is always a smart move.

When it comes to portion size, moderation is key. According to the U.S. Department of Agriculture (USDA), just ¼ cup of dried fruit counts as one serving of fruit. Most adults need about 1½ to 2 cups of fruit each day, so dried fruit can definitely be part of meeting that goal. Still, because it’s so concentrated, it’s best used to supplement fresh fruit, not replace it. Think of it as a convenient, nutrient-packed snack that adds variety to your overall fruit intake.

This new research suggests that eating dried fruit regularly could help lower your risk of osteoarthritis over time. It’s not a magic fix, but it’s an easy, tasty habit that may give your joints a boost, along with plenty of other health benefits.

Published November 1st 2025