Brenda Khan
Diet is an important factor in managing arthritis. While there is no cure-all diet for arthritis, certain foods can help fight inflammation and improve joint pain and other symptoms. Eating a balanced, nutritious diet with a wide range of healthy foods can help manage arthritis symptoms, reduce the risk of complications, and improve overall well-being and quality of life. For example, a diet rich in whole foods, including fruits, vegetables, fish, nuts, and beans, is not only great for overall health but can also help manage arthritis. On the other hand, highly processed foods, sugar, and saturated fat may worsen arthritis symptoms and increase the risk of inflammation. Specific types of arthritis, such as gout and rheumatoid arthritis, may require additional dietary considerations, such as avoiding foods high in purines or increasing intake of omega-3 fatty acids, respectively. Consulting with a doctor or dietitian before making dietary changes is always recommended.
Characteristics of diets that ease arthritis
| Characteristics | Values |
|---|---|
| Food groups | Fruits, vegetables, whole grains, seafood, beans, nuts, olive oil, dairy products |
| Diet type | Mediterranean diet, gluten-free diet, vegan diet |
| Nutrients | Omega-3 fatty acids, antioxidants, vitamin C, vitamin D, vitamin K, vitamin E, calcium, folic acid, magnesium, iron, zinc, potassium, alpha linolenic acid (ALA), polyphenols |
| Avoid | Gluten, ultra-processed food, sugar, saturated fat, refined carbohydrates, high-purine foods (offal, shellfish, beer), salt, nightshade vegetables |
| Benefits | Reduce inflammation, improve joint health, lower fracture risk, maintain a healthy weight, improve overall health |
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What You'll Learn
The Mediterranean diet
While there is no miracle diet for arthritis, studies have shown that certain foods can help fight inflammation and improve joint pain and other symptoms. The Mediterranean diet, in particular, has been frequently touted for its anti-inflammatory and disease-fighting powers.
- Fish: Some types of fish, such as salmon, tuna, sardines, herring, anchovies, and scallops, are good sources of omega-3 fatty acids, which have been shown to reduce inflammation and joint pain.
- Nuts: Nuts are rich in inflammation-fighting monounsaturated fats and contain vitamin B6, which has been linked to lower levels of inflammatory markers.
- Olive oil: Extra virgin olive oil contains oleocanthal, which has anti-inflammatory properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). It also contains heart-healthy fats.
- Whole grains: Whole grains, such as oatmeal, brown rice, and whole-grain cereals, have been shown to lower levels of C-reactive protein (CRP), a marker of inflammation associated with rheumatoid arthritis.
- Fruits: Fruits like cherries, strawberries, raspberries, blueberries, and blackberries contain anthocyanins, which have an anti-inflammatory effect. Citrus fruits, such as oranges, grapefruits, and limes, are rich in vitamin C, which helps prevent inflammatory arthritis and maintain healthy joints.
- Vegetables: Vitamin K-rich veggies like broccoli, spinach, lettuce, kale, and cabbage have been shown to reduce inflammatory markers in the blood. Green vegetables are also a good source of omega-3 fats.
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Anti-inflammatory foods
While there is no miracle diet for arthritis, eating certain foods can help fight inflammation and improve joint pain and other symptoms. An anti-inflammatory diet may slow disease activity and reduce symptoms.
Fruits and Vegetables
Fruits and vegetables are loaded with antioxidants, which act as the body's natural defence system, helping to neutralise unstable molecules called free radicals that can damage cells. Aim for nine or more servings daily (one serving equals one cup of most veggies or fruit or two cups of raw leafy greens).
Citrus fruits like oranges, grapefruits, and limes are rich in vitamin C, which aids in preventing inflammatory arthritis and maintaining healthy joints. Research also suggests eating vitamin K-rich veggies like broccoli, spinach, lettuce, kale, and cabbage dramatically reduces inflammatory markers in the blood.
Anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries, and blackberries have an anti-inflammatory effect.
Oils
Olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). Inhibiting these enzymes dampens the body's inflammatory processes and reduces pain sensitivity. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has.
Beans
Beans are packed with fibre, a nutrient that helps lower CRP, an indicator of inflammation found in the blood. They are also an excellent and inexpensive source of protein, which is important for muscle health. Some beans are rich in folic acid, magnesium, iron, zinc, and potassium, all known for their heart and immune system benefits.
Whole Grains
Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes, and rheumatoid arthritis. Foods like oatmeal, brown rice, and whole-grain cereals are excellent sources of whole grains.
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Foods to avoid with arthritis
While there is no miracle diet for arthritis, certain foods and drinks can worsen symptoms of inflammatory arthritis. Here are some foods and beverages to avoid if you have arthritis.
Sugar
Everyone can benefit from limiting their sugar intake, especially if they have arthritis. Added sugars are found in candy, soda, ice cream, barbecue sauce, salad dressings, ketchup, and many other processed foods. In a study involving 217 people with rheumatoid arthritis (RA), participants noted that sugar-sweetened soda and desserts seemed most likely to worsen their symptoms.
Salt
Cutting back on salt may be beneficial for people with arthritis. A 2019 mouse study found that arthritis was more severe in mice that consumed a high-salt diet. Foods high in salt include shrimp, canned soup, pizza, certain cheeses, and processed meats. Excessive salt intake has also been associated with a higher risk of developing rheumatoid arthritis, especially in those who smoke.
Processed foods
Ultra-processed items such as fast food, breakfast cereal, and baked goods tend to be high in refined grains, added sugar, preservatives, fructose, and other potentially inflammatory ingredients, which may worsen arthritis symptoms. Research suggests that highly processed foods may increase your risk of RA by contributing to inflammation and obesity.
Meat
Some research links red meat and processed meat to inflammation, which may increase arthritis symptoms. People who eat a lot of processed and red meats may have higher levels of interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine, which are markers of inflammation.
Gluten
Gluten is a group of proteins found in wheat, barley, rye, and other cereals. Some research has linked it to increased inflammation, and limited research suggests that a gluten-free, vegan diet might reduce disease activity and improve inflammation. However, more research is needed to confirm the benefits of a gluten-free diet for people with arthritis.
Nightshade vegetables
Some experts believe that nightshade vegetables, such as eggplant, tomatoes, red bell peppers, and potatoes, contain a potent nutrient mix that helps inhibit arthritis pain. However, many people report symptom relief when they avoid these vegetables. Nightshades contain solanine, a chemical that has been associated with arthritis pain.
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Weight loss and arthritis
Weight management is critical for joint health. Every extra pound of weight adds four pounds of pressure on weight-bearing joints, including knees, hips, and ankles. This not only worsens joint damage and pain but also contributes to inflammation in the body. Therefore, maintaining a moderate weight can help reduce stress on the joints.
Being overweight or obese can make arthritis symptoms worse, especially if the affected joints include the hips, knees, feet, or spine. There is also a clear link between being overweight and an increased risk of developing osteoarthritis. Losing excess weight can be challenging for people with arthritis due to pain or stiffness. However, incorporating physical activity with dietary changes to reduce weight has been shown to be most effective for weight loss and can ease osteoarthritis symptoms.
A balanced and nutritious diet is essential for reaching and maintaining a healthy weight. A diet rich in fruits, vegetables, and seafood is linked to greater bone mineral density and a lower fracture risk. On the other hand, a diet high in fat and processed food is detrimental to bone health. Ultra-processed items such as fast food, breakfast cereal, and baked goods are typically high in refined grains, added sugar, preservatives, fructose, and other potentially inflammatory ingredients, which may worsen arthritis symptoms.
The Mediterranean diet is often recommended for arthritis. It includes whole foods, such as fruits, vegetables, fish, nuts, and beans, while being low in processed foods and saturated fat. This diet is known for its anti-inflammatory and disease-fighting properties, offering benefits such as lower blood pressure and protection against chronic conditions.
In addition to diet, physical activity is crucial for weight loss and arthritis management. It is always recommended to consult a doctor or dietitian before making any dietary changes, as they can provide guidance and ensure that you are not restricting your food intake unnecessarily.
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Vitamins and supplements
While a healthy, balanced diet is always recommended, certain vitamins and supplements may help ease arthritis symptoms.
Glucosamine and Chondroitin
Glucosamine is one of the most popular supplements for arthritis. It is produced naturally by the body to help grow and repair cartilage, which is the substance that cushions the joints. Glucosamine supplements are thought to delay cartilage breakdown, relieve osteoarthritis pain, and make joints more mobile. Chondroitin is also a vital part of cartilage. Some people take glucosamine and chondroitin supplements together, and studies have shown that they can help relieve moderate to severe pain in some people.
Omega-3 Fatty Acids
Omega-3 fatty acids are another popular supplement for arthritis. They are thought to be effective treatments for arthritis pain and joint stiffness, especially in inflammatory arthritis (including rheumatoid arthritis, reactive arthritis, psoriatic arthritis, and ankylosing spondylitis).
SAM-e and Curcumin
SAM-e acts as an analgesic or pain reliever and has anti-inflammatory properties. It may stimulate cartilage growth and also affects neurotransmitters, such as serotonin, which reduce pain perception. Curcumin is the active ingredient in turmeric and has similar anti-inflammatory and pain-relieving properties.
Vitamins D and K
Vitamins D and K are both important for bone strength. Vitamin D helps to regulate calcium and phosphate in the body, which are essential for bone development and strength. A lack of vitamin D can lead to osteoporosis and osteomalacia, which weaken the bones. Vitamin K is involved in cartilage structure.
Other Supplements
Some studies have shown that pine bark extract may be effective in treating osteoarthritis, while rosehips and green-lipped mussel extract may help with rheumatoid arthritis. Cannabinoids, CBD, and devil's claw have also been shown to reduce pain and inflammation in people with arthritis, but more research is needed.
It is important to note that supplements can sometimes cause side effects or interact with medications. It is always recommended to speak with a healthcare professional before taking any new supplements, especially if you are pregnant, breastfeeding, or have other health conditions.
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Frequently asked questions
There is no miracle diet for arthritis, but there are some foods that can help fight inflammation and improve joint pain. The Mediterranean diet, for example, is rich in whole foods, fruits, vegetables, fish, nuts, beans, and olive oil, and is known for its anti-inflammatory and disease-fighting powers. The Arthritis Foundation also recommends eggs as a good source of protein.
Foods that are highly processed, high in sugar, or contain saturated fat and refined carbohydrates are known to worsen arthritis symptoms. Some research has also linked gluten to increased inflammation, suggesting that a gluten-free diet may help ease arthritis.
Citrus fruits like oranges, grapefruits, and limes are rich in vitamin C, which helps prevent inflammatory arthritis and maintain healthy joints. Cherries, strawberries, raspberries, blueberries, and blackberries contain anthocyanins, which have an anti-inflammatory effect. Broccoli contains sulforaphane, which helps prevent or slow the progression of osteoarthritis. Green tea contains polyphenols, which are antioxidants believed to reduce inflammation and slow cartilage destruction.
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