Dante Carrillo
Psoriatic arthritis is a type of swelling in the joints that occurs in people with psoriasis, a skin condition that causes red, scaly, itchy patches on the elbows, knees, or scalp. While there is no specific diet to treat this condition, eating certain foods can help fight pain and swelling. Adopting an anti-inflammatory diet that includes foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, can help reduce inflammation and joint pain. Additionally, maintaining a healthy weight is important, as excess body fat can contribute to inflammation and joint stress. A balanced diet that includes a variety of whole foods, fruits, and vegetables is recommended, while limiting processed foods, sugar, and red meat, which can trigger flare-ups. Consulting a healthcare professional and a dietitian is advised to tailor dietary choices to individual needs and ensure adequate nutrition.
| Characteristics | Values |
|---|---|
| Diet type | Anti-inflammatory diet, Mediterranean diet, Fad diets |
| Foods to eat | Fatty fish, fruits, vegetables, nuts, seeds, whole grains |
| Foods to avoid | Red meat, sugar, processed foods, alcohol, fried foods, gluten, legumes, nightshades, dairy, eggs, coffee, oil, food additives |
| Other | Consult a doctor or dietitian before starting a new diet, exercise along with dietary changes |
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What You'll Learn
Anti-inflammatory foods
While there is no specific diet to treat psoriatic arthritis, eating certain anti-inflammatory foods can help manage the condition. Psoriatic arthritis is a type of swelling in the joints that happens in people who have psoriasis, a skin condition that causes red, scaly, itchy patches on the elbows, knees, or scalp.
Adopting an anti-inflammatory diet may help to control symptoms of psoriatic arthritis. This includes avoiding foods that can make inflammation in the body worse, such as alcohol, sugar, and fried and processed foods. Obesity is a known risk factor for causing psoriatic arthritis, so maintaining a healthy weight is important.
- Fatty fish: Salmon, sardines, tuna, mackerel, and trout are rich in omega-3 fatty acids, which have been found to have anti-inflammatory properties. Diets rich in fatty fish can also help lower the risk of cardiovascular disease.
- Nuts and seeds: Walnuts, pumpkin seeds, hemp seeds, flaxseeds, and chia seeds are good sources of omega-3 fatty acids and other nutrients that can help fight inflammation and improve heart health.
- Fruits and vegetables: Berries, such as blueberries and blackberries, are high in antioxidants, which help reduce oxidative stress from chronic inflammation. A diet rich in fruits and vegetables is recommended by the Arthritis Foundation, known as the Mediterranean diet.
- Whole grains: Oats, quinoa, and brown rice are examples of whole grains that can help reduce inflammation in the body and improve overall health.
In addition to incorporating these anti-inflammatory foods, it is important to note that individual food intolerances may also play a role in triggering psoriatic arthritis symptoms. It is recommended to consult a doctor or dietitian for tailored advice and to ensure a well-rounded and nutritious diet.
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Weight management
A healthy, balanced diet is recommended for managing psoriatic arthritis. This can help you reach and maintain a healthy weight and reduce the risk of other health problems. It is important to focus on anti-inflammatory foods, as they can help reduce flare-ups. Omega-3 fatty acids, found in fatty fish like salmon, trout, mackerel, sardines, and tuna, are known to have anti-inflammatory properties and can help reduce joint tenderness and redness. Nuts, such as walnuts, pumpkin seeds, and flaxseeds, also contain omega-3 and are a good snack to help reduce the risk of weight gain.
To manage weight, it is essential to limit foods that can contribute to inflammation and weight gain. This includes red meat, which contains an acid that has been linked to causing inflammation and making psoriasis worse. Dairy products, while a good source of calcium and protein, can also cause inflammation and contribute to weight gain, so it is advisable to opt for low-fat dairy alternatives. Sugar, processed foods, fried foods, and diet soda are other culprits that can trigger inflammation and should be minimized or avoided.
It is worth noting that individual food intolerances may also play a role in triggering symptoms. Some people may experience reactions, such as an upset stomach, after consuming certain foods. Consulting a dietitian or a doctor can help identify any specific food intolerances, and they may suggest testing for intolerances. It is important not to cut out entire food groups without medical advice, as this may lead to missing out on essential nutrients.
In addition to diet, exercise plays a crucial role in weight management and can help relieve joint pain and stiffness. Low-impact exercises are generally recommended for people with psoriatic arthritis, especially if the condition affects the spine. Consulting a physical therapist or a trainer knowledgeable about inflammatory arthritis can help design a safe and effective exercise program.
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Omega-3 fatty acids
For people with psoriatic arthritis, omega-3 fatty acids can help reduce inflammation and joint pain. Studies have shown that eating omega-3 fatty acids can help those with psoriatic arthritis decrease their joint tenderness and redness and lower the frequency with which they need to use over-the-counter pain relievers. Omega-3 fatty acids are also good for heart health and general health.
Fatty fish like salmon, sardines, herring, mackerel, and tuna are excellent sources of omega-3 fatty acids. The recommended intake is at least two servings per week (3.5-ounce portions) to get the full omega-3 benefits. For those who don't like fish or have difficulty accessing it, fish oil supplements are a good alternative. Vegetarian sources of omega-3 fatty acids include algae, flaxseeds, chia seeds, and walnuts.
In addition to their anti-inflammatory properties, omega-3 fatty acids have antioxidant properties that can help reduce oxidative stress associated with chronic inflammation. Combining omega-3 fatty acids with gamma-linolenic acid (GLA) in the diet may also be beneficial, as it can help balance the production of pro-inflammatory eicosanoids.
Overall, omega-3 fatty acids are an important part of a healthy diet for people with psoriatic arthritis, helping to manage symptoms and improve overall health.
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Dairy and meat alternatives
Dairy products are a rich source of calcium and protein, which are important for building strong bones and muscles. However, dairy also contains an acid that can cause inflammation, and full-fat dairy products can increase inflammation due to their high saturated fat content. People with psoriatic arthritis (PsA) are at higher risk of osteoporosis, so dairy products may be important for maintaining bone health. To reduce the risk of inflammation, opt for low-fat or non-dairy alternatives such as almond, soy, hemp, or rice milk. These alternatives are often fortified with calcium and vitamin D, but be sure to check the label, as some may contain a lot of added sugars.
Some people are unable to fully digest lactose, the sugar naturally present in milk products, and may experience symptoms such as gas, diarrhoea, and bloating. If you suspect you are sensitive to dairy, try an elimination diet, cutting out dairy for a while and then slowly reintroducing it to see how you respond. If you are lactose intolerant, you may still be able to consume A2 milk, which is produced by some breeds of cattle and has been linked to lower levels of systemic inflammation.
If you do decide to cut back on or eliminate dairy, make sure to choose other foods with the nutrients it provides. Good sources of calcium include collard greens, kale, soybeans, chickpeas, and almonds. For vitamin D, look to eggs and fortified juices and cereals.
Red meat contains an acid that has been reported to cause inflammation and may worsen psoriasis symptoms. Some research has linked red and processed meat to inflammation, which may increase arthritis symptoms. Substituting red meat with chicken, fish, legumes, or nuts has been associated with lower inflammatory biomarkers. However, a strict vegetarian diet may cause you to miss out on important nutrients such as iron, zinc, and vitamin B12.
If you are looking to cut back on meat, increase your intake of fatty fish like salmon, mackerel, sardines, anchovies, and other omega-3-rich foods. These have anti-inflammatory effects and can help balance out the omega-6 fatty acids found in meat.
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Whole foods
Whole grains are an important part of a healthy diet for people with psoriatic arthritis. They can help to reduce inflammation and the risk of heart disease, as well as manage blood sugar levels. Examples of whole grains include oats, quinoa, brown rice, whole-wheat pasta, barley, and bulgur wheat. These grains are rich in fibre and can help to maintain normal blood cholesterol levels.
Nuts are another good source of anti-inflammatory polyunsaturated and monounsaturated fats, which help to lower cholesterol and reduce the risk of heart disease. Walnuts, for example, are high in alpha-linolenic acid, an anti-inflammatory omega-3 fatty acid. Almonds and cashews are rich in magnesium, which is said to help maintain joint cartilage.
Some people with psoriatic arthritis may also benefit from including dairy products in their diet. Dairy is a rich source of calcium and protein, which are important for strong bones and muscles. However, full-fat dairy and sugar-sweetened products can contribute to weight gain and inflammation. So, sticking to low-fat dairy or alternative choices, such as almond or soy milk, is recommended.
While there is mixed evidence about the effects of vegetarian diets on psoriatic arthritis, it is important to note that a well-rounded vegetarian diet can increase your intake of vitamins and minerals from fruits and vegetables.
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Frequently asked questions
Psoriatic arthritis (PsA) is a type of swelling in the joints that happens in people who have psoriasis, a skin condition that causes red, scaly, itchy patches on the elbows, knees, or scalp.
There are several foods that are known to cause inflammation and should be avoided if you have psoriatic arthritis. These include red meat, nightshade vegetables, alcohol, sugar, and processed foods.
While there is no one-size-fits-all diet for psoriatic arthritis, some people find that following an anti-inflammatory diet helps to control their symptoms. This involves consuming foods high in omega-3 fatty acids, such as fatty fish, hemp seeds, and edamame, as well as nuts, fruits, and vegetables.
Yes, in addition to anti-inflammatory foods, it is important to maintain a healthy weight to reduce stress on the joints. A balanced diet that includes a variety of whole foods and limits processed foods can help with this.
Yes, it is important to consult with your doctor or a registered dietitian before making any significant dietary changes, as they can help you determine which foods may be triggering your symptoms and ensure you are getting all the necessary nutrients.
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