Due to that elevated risk, those with osteoarthritis often benefit from following a heart-healthy diet due to its ability to help with weight loss. She also notes that the best diet depends on the type of arthritis, weight status, and any medications that the patient takes that may affect certain foods. Fruits such as blueberries and blackberries are known for their antioxidant and anti-inflammatory properties, making them great options to help with arthritis pain as well as satisfy a sweet tooth and avoid added sugar intake.
Kale, spinach, Brussels sprouts, and broccoli are known for their high levels of vitamin C, a nutrient that can decrease inflammation as well as help prevent cartilage damage associated with inflammatory arthritis. Brown rice, oatmeal, and quinoa are sources of whole grains that are known for their ability to lower levels of C-reactive protein CRP , a protein produced by the liver when the body experiences high levels of inflammation.
Fatty fish such as mackerel, salmon, sardines, and herring are high in omega-3 fatty acids, which are known to help prevent the production of pro-inflammatory cytokines.
If you struggle to get fatty fish into your diet, you may want to talk to your doctor about taking fish oil supplements in order to reap these health benefits. Flaxseed oil, walnuts, and extra virgin olive oil are great plant sources of omega-3 fatty acids. Garlic, ginger, magnesium bananas are a great source , and turmeric are all known for their anti-inflammatory properties. To fully reap the benefits of turmeric, talk to your healthcare provider about a curcumin supplement.
Hinkley adds that those with autoimmune-related arthritis may want to consider taking a vitamin D supplement. Vitamin D deficiencies are common in those with autoimmune disorders, and few foods contain vitamin D naturally. Ask your healthcare provider how much you should take as there are a wide range of doses available in OTC and prescription strengths. Many people with arthritis are at higher risk for other chronic illnesses, says Hinkley.
Limiting added and simple carbohydrates in your diet think candy, cookies, sugar-sweetened drinks lowers your risk of developing Type 2 diabetes and decreases potential inflammation. Processing food strips away many of the valuable nutrients, says McInerney. Foods like microwave meals and potato chips are also likely to be higher in added sugars and chemicals that can trigger inflammation. The trans fats and saturated fats found in processed foods, fried foods, and red meat may be triggers of arthritis symptoms for some people, causing inflammation and pain to flare up.
Although the body does need a balance of omega-3 and omega-6 fatty acids, eating too many foods rich in omega-6 fatty acids, such as safflower oil, canola oil, eggs, and tofu, can increase inflammation and joint pain in the body. While low-fat dairy products are associated with high levels of calcium and with bone health, the proteins in their high-fat counterparts can increase inflammation and cholesterol. Those with rheumatoid arthritis can likely enjoy a drink once in a while without suffering repercussions.
However, heavier consumption taxes the liver, which leads to inflammation and increased joint pain throughout the body. Those who have gout may benefit from limiting foods that are moderate-to-high in purines, such as alcohol, turkey, mussels, scallops, bacon, organ meats, and wild game, adds Hinkley. Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis.
Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. When you have arthritis, your body is in an inflammatory state, which can trigger pain and other symptoms. And what you eat may increase inflammation and set you up for other chronic conditions such as obesity, heart disease and diabetes. Limit these eight pro-inflammatory foods and ingredients. It may be hard to resist desserts, pastries, chocolate bars, sodas, even fruit juices.
However, the American Journal of Clinical Nutrition warns that processed sugars trigger the release of inflammatory messengers called cytokines. Several studies have shown that saturated fats trigger adipose fat tissue inflammation, which is not only an indicator for heart disease but it also worsens arthritis inflammation. Pizza and cheese are the biggest sources of saturated fats in the average American diet, according to the National Cancer Institute.
Other culprits include meat products especially red meat , full-fat dairy products, pasta dishes and grain-based desserts. Harvard School of Public Health researchers helped sound the alarm about trans fat in the early s. Known to trigger systemic inflammation, trans fat can be found in fast foods and other fried products, processed snack foods, frozen breakfast products, cookies, donuts, crackers and most stick margarines. Avoid foods with partially hydrogenated oils in the ingredient labels.
Omega 6 fatty acids are an essential fatty acid that the body needs for normal growth and development. The body needs a healthy balance of omega-6 and omega-3 fatty acids. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals. These fatty acids are found in oils such corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable; mayonnaise; and many salad dressings. White flour products breads, rolls, crackers white rice, white potatoes instant mashed potatoes, or french fries and many cereals are refined carbohydrates.
According to Scientific American , processed carbohydrates may trump fats as the main driver of escalating rates of obesity and other chronic conditions. These high-glycemic index foods fuel the production of advanced glycation end AGE products that stimulate inflammation. Mono-sodium glutamate MSG is a flavor-enhancing food additive most commonly found in prepared Asian food and soy sauce, but it can also be added to fast foods, prepared soups and soup mixes, salad dressings and deli meats.
This chemical can trigger two important pathways of chronic inflammation, and affect liver health. People who have joint pain and are sensitive to gluten, found in wheat, barley and rye, or casein, found in dairy products, may find relief by avoiding them. And those diagnosed with celiac disease, in which gluten sets off an autoimmune response that damages the small intestine and sometimes causes joint pain may find relief when they adopt a gluten-free diet.
There may be an overlap in which some people with arthritis also have gluten sensitivity or also have celiac disease. Trying to go sugar-free? Aspartame is a non-nutritive, intense artificial sweetener found in more than 4, products worldwide. Alcohol is a burden to the liver.
Most medications are metabolized by the liver, and therefore, alcohol consumption should be limited if one is taking methotrexate, for example, to maximize liver function, says Domingues. Processed foods , from supermarket-shelf snacks to meals that come ready-to-eat or require minimal cooking, tend to be loaded with ingredients that cause inflammation.
Such products or packaged convenience foods are packed with sugar, refined flour, and saturated fats — all making the food easy and irresistible but also unhealthy. Always read the Nutrition Facts label and the ingredient list on processed foods to make wise choices that won't aggravate your rheumatoid arthritis symptoms. As you work to improve your diet, remember that researchers have not been able to agree on a standard RA diet , and a change in the foods you eat isn't a substitute for treatment.
Instead, think of these adjustments as steps to better RA management and overall well-being. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Rheumatoid Arthritis.
Reviewed: February 27, Medically Reviewed. Red Meat Many cuts of red meat contain high levels of saturated fat , which can exacerbate inflammation and also contribute to obesity.
Fried Foods Cutting out fried foods can reduce your levels of inflammation, according to researchers from the Mount Sinai School of Medicine.
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