Written by Divinity Nutra, updated on March 18, 2023
Arthritis is a chronic condition that affects millions of people worldwide and can cause significant joint pain and inflammation. While medication and other treatments can help relieve symptoms, changing your diet can also be beneficial. But,What Foods Are Good For Arthritis??
In this article, we'll examine the top 10 foods that can help reduce arthritis pain and inflammation. By implementing thearthritis diethave the tools you need to take control of your health and well-being.
Link between arthritis and inflammation
Arthritis is a general term used to describe various conditions that cause inflammation and stiffness in the joints.inflammationis a natural response of the body's immune system to fight off harmful stimuli such as infections, injuries or toxins.
However, in arthritis, the immune system mistakenly attacks the joints, leading tochronic inflammation, which can lead to pain, stiffness, and reduced mobility. Therefore, reducing inflammation is a key strategy in managing the symptoms of arthritis.
- Learn more:Acute vs Chronic Inflammation: What's the Difference??
types of arthritis
Several types of arthritis can benefit from a healthier diet. Some of the most common types are:
- Rheumatoide Arthritis: This is an autoimmune disease that can affect the joints, causing inflammation and damage over time. It can lead to joint deformity and disability if not treated properly.
- Psoriasis-Arthritis: This type of arthritis is linked to psoriasis, a skin condition characterized by red, scaly patches. Psoriatic arthritis can cause joint pain, stiffness, and swelling.
- arthrosis: This is a degenerative joint disease that occurs when the protective cartilage at the ends of bones wears away over time. It can cause joint pain, stiffness, and a limited range of motion.
- gout: This type of arthritis is caused by a build-up of uric acid crystals in the joints, causing pain, swelling and redness. Gout often affects the big toe, but can also occur in other joints.
What is an arthritis diet?
An arthritis diet is a diet that emphasizes foods with anti-inflammatory properties and avoids foods that can trigger inflammation in the body. The goal of the diet isreduce inflammation, which can help relieve symptoms of arthritis such as joint pain and stiffness. By sticking to it, many people find it to be one of the besthome remedies for arthritis.
Now let's move on to our list of the top 10 foods that help joint pain and arthritis.
1. Berries
Consuming berries is good for arthritis and joint pain as they contain high levels of antioxidantsAntiphlogistikumLinks. These compounds help reduce inflammation in the body and relieve pain.
A randomized controlled trial of the benefits of berries for arthritis was conducted by researchers at Harvard Medical School. In this study, participants who ate two servings of strawberries per day for six weeks showed a significant decrease in inflammatory markers in their blood. The study involved 36 participants with an average age of 56 who had previously been diagnosed with knee osteoarthritis.
2. Fatty fish
Eating oily fish like salmon, sardines or mackerel and other sources of omega-3 fatty acids may also be beneficialreduce swellingand inflammation.
A large study published in the Annals of Rheumatic Diseases in 2013 followed over 700 older women with knee osteoarthritis for three years. The study found that women who consumed higher amounts of omega-3 fatty acids had less knee pain and less cartilage damage than those who consumed lower amounts. The authors concluded that omega-3 fatty acids may have a protective effect against cartilage loss and inflammation in osteoarthritis.
3. Broccoli
Broccoli is high in antioxidants and anti-inflammatory compounds like sulforaphane and kaempferol, which may have beneficial effects on inflammation and joint health.
A study published in the journal Arthritis & Rheumatism found that sulforaphane reduced inflammation and cartilage damage in mice with osteoarthritis. While more research is needed, including human studies, including broccoli in a balanced diet may have potential benefits for those with arthritis or joint pain.
4. Avocados
Avocados can have anti-inflammatory properties due to their high levels of monounsaturated and polyunsaturated fats, making them a welcome addition to any arthritis diet.
In a randomized controlled trial published in the Journal of Nutrition, Health and Aging, overweight adults who ate a diet rich in avocado showed decreased levels of C-reactive protein, a marker of inflammation in the body.
5. Spinach
Several studies suggest that spinach may be beneficial due to its high levels of antioxidants and anti-inflammatory compounds like flavonoids and carotenoids.
A study published in the journal Nutrition Research found that eating spinach for eight weeks significantly reduced inflammation in people with osteoarthritis. Another study published in the Journal of Medicinal Food showed that spinach extract reduced inflammation and oxidative stress in rats with induced arthritis.
Spinach is also high in nutrients important for bone health, like calcium and vitamin K, which may help protect against osteoporosis, a condition that often co-occurs with arthritis.
6. Nuts
Consuming nuts is good for arthritis and joint pain due to their anti-inflammatory properties, particularly their high content of monounsaturated and polyunsaturated fatty acids.
A large study published in the American Journal of Clinical Nutrition analyzed the dietary habits and arthritis symptoms of over 5,000 people and found that those who consumed the most nuts had the lowest levels of inflammatory markers in their blood. The study also found that people who ate nuts experienced less joint pain and stiffness than those who didn't consume nuts regularly.
7. Olive oil
Olive oil is rich in polyphenols, plant compounds with anti-inflammatory properties. These properties make olive oil particularly useful in the arthritis diet.
In a study published in the Journal of Nutrition, Health & Aging, researchers looked at the effects of olive oil on arthritis symptoms in the elderly. Study participants were divided into two groups: one group followed a Mediterranean diet supplemented with extra virgin olive oil, while the other group followed a low-fat diet. The results showed that those in the olive oil group had a significant reduction in joint pain and stiffness compared to the low-fat group.
8. Garlic
Garlic contains a compound called diallyl disulfide that has anti-inflammatory properties, making it an ideal food for joint pain.
In a study published in the journal Arthritis Research & Therapy, researchers found that diallyl disulfide helped reduce the severity of arthritis symptoms in animals. In particular, the study showed that diallyl disulfide was able to reduce the production of certain inflammatory molecules in the animals' bodies.
9. Dark Chocolate
Dark chocolate contains something called flavonoids with anti-inflammatory properties that may helpreduces joint pain and inflammationin people with arthritis. Flavonoids are antioxidants that help fight inflammation by reducing the production of pro-inflammatory molecules.
A study published in the Journal of Nutrition found that regular dark chocolate consumption reduced markers of inflammation in people with high levels of inflammation. In the study, participants who ate 20 grams of dark chocolate per day for eight weeks had lower levels of C-reactive protein, a marker of inflammation, compared to those who did not consume chocolate.
10. Cherries
Cherries contain anthocyanins, a type of flavonoid with antioxidant and anti-inflammatory properties. These compounds have been shown to help reduce inflammation and pain in the body, making cherries a great food for an arthritis diet.
One of the largest studies on the benefits of cherries for arthritis was a randomized, double-blind, placebo-controlled study published in the Journal of Nutrition in 2012. In the study, participants with osteoarthritis of the knee drank tart cherry juice or a placebo twice a day for 12 weeks. The results showed that those who drank the cherry juice experienced significant pain relief compared to the placebo group.
Avoid flammable foods
What Foods Make Arthritis Worse the Most? The arthritis diet isn't just about eating the right foods—it's also about avoiding the wrong foods. Here are severalFoods that cause inflammationthat you should try to eliminate from your diet.
- Sugar and high fructose corn syrup: These areadded sugarthis can increase inflammation in the body by causing insulin resistance and damaging cells.
- Fried Food: Fried foods are high in trans fats and unhealthy oils, which can cause inflammation and damage cells in the body.
- Refined carbohydrates: Refined carbohydrates like white bread, pasta, and baked goods have a high glycemic index, which can cause inflammation and raise blood sugar levels.
- Excessive alcohol: Drinking too muchAlcohol can cause inflammationin the body and cause damage to the liver, brain and other organs.
- Red and processed meat: Red and processed meats are high in saturated fats and can cause inflammation and increase the risk of chronic disease.
- Dairy products: Some people with arthritis or joint pain may be sensitive to dairy productsmilk, cheese and yoghurt.
Arthritis Diet Tips
Here are some arthritis diet tips that can do thatanti-inflammatory dieteasier to comply with:
- plan ahead: Plan meals and snacks ahead of time to ensure you have healthy options available.
- Chargenkoch: Prepare large portions of meals and freeze them in portions for easy reheating later.
- Use herbs and spices: Useanti-inflammatory herbs and spicesused to flavor foods instead of salt, which can cause inflammation.
- Bring color to your plate: Add a variety of colorful fruits and vegetables to make your meals more appealing and nutritious.
- drink enough: Drink plenty of water and other fluids to keep your body hydrated and flush out toxins.
- keep it simple: Stick to simple, whole foods and avoid heavily processed and packaged foods.
Supplements for arthritis and joint pain
Now that you know the best foods for arthritis and joint pain, you can take your results to the next level by incorporating effective foodsanti-inflammatory dietary supplements. Here are three proven supplements that can helpnatural pain relief.
Turmericcontains a compound called curcumin, which has been shown to have anti-inflammatory effects on the body. Curcumin blocks certain enzymes and cytokines involved in inflammation, making it useful for arthritis and joint pain.
- Learn more:The 10 Best Turmeric Curcumin Supplements for 2023
Apple Cider Vinegarcontains acetic acid, which has anti-inflammatory properties and may help reduce inflammation in the body. It can also help balance the body's pH levels, which may help lower inflammation further.
- Learn more:The 10 best apple cider vinegar gummies for 2023
elderis high in anthocyanins, which have antioxidant and anti-inflammatory properties that can help reduce inflammation in the body. Anthocyanins work by inhibiting the production of certain enzymes involved in the inflammatory process.
- Learn more:The 10 best Sambucus elder gums for 2023
Foods That Help Joint Pain: Final Thoughts
Aarthritis dietcan be an effective way to treat the symptoms of arthritis and reduce inflammation in the body. Eating nutrient-dense foods like oily fish, broccoli, avocados, nuts, and dark chocolate can help improve joint health and reduce pain.
Remember, it's not just about the foodFoods that are good for arthritis– You must also avoid the bad foods. It's important to work with a healthcare provider or registered dietitian to develop a customized arthritis diet plan that meets your individual needs and health goals.