Nutrition For Hypermobility: Eating Right For Joint Health

If you have hypermobility, you may want to consider small or low volume meals or lower fibre meals to avoid GI distress and nausea. Hydration is also important, as it can help with electrolyte issues, blood pressure issues, and more. It's recommended to consume six to eight glasses of water a day. Additionally, you may want to consider an anti-inflammatory or elimination diet, which involves eliminating sugars, alcohols, lactose, dairy, and gluten. However, it's important to note that the parameters of these diets will depend on each individual.

Elimination diets

An elimination diet is a dietary approach that involves removing certain foods from your diet to identify and eliminate specific trigger foods that may be causing inflammation or flare-ups associated with hypermobility. This process involves systematically removing various food groups and observing whether your symptoms improve.

When starting an anti-inflammatory or elimination diet, it's important to remember that not all foods may have the same effect on everyone. Some people may need to eliminate multiple food groups, while others may only need to remove a single food group. This approach is particularly relevant for individuals with hypermobility, as certain foods can trigger inflammation and flare-ups.

The elimination process typically involves removing common trigger foods such as sugars, alcohols, lactose, dairy, and gluten. These foods are often associated with inflammatory responses in the body. During the elimination phase, it's crucial to read nutrition labels carefully to identify added sugars and choose whole grains over refined grains.

After eliminating these foods, you can gradually reintroduce them one at a time while monitoring for any symptoms or flare-ups. This process helps identify specific trigger foods that may be exacerbating your hypermobility symptoms. It's important to note that elimination diets should be tailored to individual needs, and professional guidance may be beneficial to ensure a balanced and nutritious diet.

Additionally, hydration plays a significant role in managing hypermobility. It's recommended to consume six to eight glasses of water daily to lubricate connective tissues and minimize flare-ups.

Hydration

It is recommended to consume six to eight glasses of water a day. Avoid sugary drinks and check nutrition labels for added sugar. Choose ancient whole grains instead of refined – look for quinoa, millet, amaranth, buckwheat.

Small or “low volume” meals or lower fiber meals may also be beneficial. Regular digestion is designed to work where our abdomen is a high-pressure cavity.

When starting an anti-inflammatory diet, you’ll want to eliminate sugars, alcohols, lactose, dairy, and gluten. When practicing an anti-inflammatory or elimination diet, keep in mind that just because one of these aspects may cause inflammation, not all do. Some people may need to eliminate all, and some people may just need to get rid of one.

An example of one of these types of diets is the Whole 30 Diet. If you’re not seeing results within six months, then you can eliminate your flare-ups being solely linked to aspects of a diet.

Small meals

If you have hypermobility, you may want to try small or "low volume" meals or lower fibre meals. This is because large meals can mess with digestion and contribute to GI distress and/or nausea.

When it comes to hydration, it's important to drink six to eight glasses of water a day. This is because dehydration can make connective tissues feel stiffer and can lead to electrolyte issues and blood pressure issues.

When starting an anti-inflammatory diet, you'll want to eliminate sugars, alcohols, lactose, dairy, and gluten. However, it's important to note that not all of these things cause inflammation and some people may only need to eliminate one or two of these things.

When it comes to nutrition, it's important to choose ancient whole grains instead of refined and to check nutrition labels for added sugar. Some good options for ancient whole grains include quinoa, millet, amaranth, and buckwheat.

It's also important to note that diet can vary depending on the individual and that if you're not seeing results within six months, you may want to eliminate flare-ups from other aspects of your diet.

Anti-inflammatory diet

When starting an anti-inflammatory diet, you’ll want to eliminate sugars, alcohols, lactose, dairy, and gluten. Just because one of these aspects may cause inflammation, not all do. Some people may need to eliminate all, and some people may just need to get rid of one. These types of diets can be super beneficial for some or not at all for others. It solely depends upon the person, especially when hypermobility comes into the picture. When secondary conditions are introduced, different diets will apply. Keep in mind that when starting an anti-inflammatory/elimination diet, the parameters of that diet will depend upon each individual.

When starting an anti-inflammatory diet, you’ll want to eliminate sugars, alcohols, lactose, dairy, and gluten. Just because one of these aspects may cause inflammation, not all do. Some people may need to eliminate all, and some people may just need to get rid of one. These types of diets can be super beneficial for some or not at all for others. It solely depends upon the person, especially when hypermobility comes into the picture. When secondary conditions are introduced, different diets will apply. Keep in mind that when starting an anti-inflammatory/elimination diet, the parameters of that diet will depend upon each individual.

When starting an anti-inflammatory diet, you’ll want to eliminate sugars, alcohols, lactose, dairy, and gluten. Just because one of these aspects may cause inflammation, not all do. Some people may need to eliminate all, and some people may just need to get rid of one. These types of diets can be super beneficial for some or not at all for others. It solely depends upon the person, especially when hypermobility comes into the picture. When secondary conditions are introduced, different diets will apply. Keep in mind that when starting an anti-inflammatory/elimination diet, the parameters of that diet will depend upon each individual.

When starting an anti-inflammatory diet, you’ll want to eliminate sugars, alcohols, lactose, dairy, and gluten. Just because one of these aspects may cause inflammation, not all do. Some people may need to eliminate all, and some people may just need to get rid of one. These types of diets can be super beneficial for some or not at all for others. It solely depends upon the person, especially when hypermobility comes into the picture. When secondary conditions are introduced, different diets will apply. Keep in mind that when starting an anti-inflammatory/elimination diet, the parameters of that diet will depend upon each individual.

When starting an anti-inflammatory diet, you’ll want to eliminate sugars, alcohols, lactose, dairy, and gluten. Just because one of these aspects may cause inflammation, not all do. Some people may need to eliminate all, and some people may just need to get rid of one. These types of diets can be super beneficial for some or not at all for others. It solely depends upon the person, especially when hypermobility comes into the picture. When secondary conditions are introduced, different diets will apply. Keep in mind that when starting an anti-inflammatory/elimination diet, the parameters of that diet will depend upon each individual.

When starting an anti-inflammatory diet, you’ll want to eliminate sugars, alcohols, lactose, dairy, and gluten. Just because one of these aspects may cause inflammation, not all do. Some people may need to eliminate all, and some people may just need to get rid of one. These types of diets can be super beneficial for some or not at all for others. It solely depends upon the person, especially when hypermobility comes into the picture. When secondary conditions are introduced, different diets will apply. Keep in mind that when starting an anti-inflammatory/elimination diet, the parameters of that diet will depend upon each individual.

Ancient whole grains

If you have hypermobility, you should choose ancient whole grains instead of refined grains. Quinoa, millet, amaranth, and buckwheat are all ancient whole grains that you can try.

When choosing ancient whole grains, look for those that are high in protein and low in gluten. This will help ensure that you are getting the nutrients you need without triggering any inflammation or flare-ups.

In addition to ancient whole grains, you should also consider eliminating sugars, alcohols, lactose, dairy, and gluten from your diet. This will help reduce inflammation and flare-ups.

It's important to note that everyone's body is different, and what works for one person may not work for another. When starting an anti-inflammatory diet, it's best to start slowly and listen to your body. If you have any questions or concerns, be sure to consult with a healthcare professional.

Frequently asked questions