10 Foods That Help Ease Your Arthritis Pain

Worst Foods For Arthritis:

If you’ve been diagnosed with arthritis, simple diet changes could help manage your symptoms. This is why they’re often referred to as ’empty calories.’ Worse, they sell can increase inflammation. Try flavoring your food with herbs and spices, such as ground pepper, oregano, cumin, minced garlic or powder, or onion powder instead.

Additionally, grapes contain several compounds that have been shown to be beneficial in the treatment of arthritis, including resveratrol, an antioxidant in the skin of grapes. Moreover, one survey of 217 people found that blueberries and spinach were the foods most often reported to improve symptoms of RA (3). If you want to take advantage of these impressive health benefits, there’s a wide variety of berries. Strawberries, blackberries, and blueberries are just a few options that satisfy your sweet tooth and provide plenty of arthritis-fighting nutrients. Tons of antioxidants, vitamins, and minerals are crammed into each serving of berries, which may partially account for their unique ability to decrease inflammation. In one study of 176 people, those who ate fish two or more times a week showed a significantly lower disease activity score than those who ate less than 1 serving of fish a month (4).

Mushrooms have long been used in traditional medicine to alleviate a number of conditions with their natural anti-inflammatory compounds. Even the run-of-the-mill white button variety appears to have the potential to reduce the incidence and severity of arthritis in animal studies, though more research is needed. Note that some mushrooms may contain vitamin D, an important nutrient that may be helpful for arthritis due to its immune-boosting properties.

Aspartame is a toxic chemical that cannot be naturally processed and thus triggers an inflammatory attack response when digested. Though Diamond notes more research is needed to confirm the role of salt on inflammation, it’s still important to watch your sodium levels. ‘For general health, aim to stay under see 2,300 mg of sodium per day, however under 2,000 mg is even better in the protection against cardiovascular occurrences,’ says Diamond. ‘Added sugars contribute to inflammation, and have a strong association with weight gain and obesity’which can increase your risk of any inflammatory disease,’ says Diamond.

Eating a balanced diet, including certain types of fruits, vegetables, beans fish, and more, may help relieve arthritis symptoms by reducing inflammation and pain. The Mediterranean diet has been studied for its potential beneficial role in numerous health conditions, including relieving arthritis symptoms. Olive oil is a staple in the Mediterranean diet, being one of the main sources of fats consumed. It is mostly made up of healthy monounsaturated and polyunsaturated fats.

Here are key foods from the Mediterranean diet and why they’re so good for joint health. ‘Always refer to your doctor or pharmacist regarding possible food-drug interactions for specific medications,’ says Hinkley. However, there are some general dietary considerations for those who take certain arthritis medications, including monitoring food safety and limiting certain beverages. Hinkley adds that those with autoimmune-related arthritis may want to consider taking a vitamin D supplement.

If you have a sensitivity to either of these, this could trigger an inflammatory response. Try to steer clear of processed meats and opt instead for seafood and leaner cuts of grass-fed pop over to these guys meat. “At the root of the pathology of arthritis is chronic and unchecked inflammation,” says Liz Wyosnick, RDN, dietitian and owner of Equilibriyum in Seattle, Washington.

These varieties add extra nutrients and fiber that only whole grains can offer naturally. To reap the benefits, the Arthritis Foundation recommends eating between three and six ounces of grains a day. Most are relatively safe, but no medication is completely free of side effects. Talk with your doctor to formulate a medication plan for your specific pain symptoms. However, king mackerel is high in mercury and the FDA recommends people who are pregnant or breastfeeding and young children avoid king mackerel. Pacific chub mackerel and Spanish mackerel are both lower mercury alternatives.

Still, one study linked dairy to worse rheumatoid arthritis symptoms (13). What’s more, just one 12-ounce soda per day was found to increase the risk of rheumatoid arthritis by 63 percent (9). Regardless of your symptoms, a balanced anti-inflammatory diet can help relieve day-to-day arthritis pain (2). ‘Certain foods can trigger inflammation, while other foods can help regulate it,’ says Dr. Jacob Hascalovici MD, PhD, a board-certified pain specialist, and Chief Medical Officer at Clearing. While a holistic approach to arthritis treatment is a must, you can eat your way to fewer aches and pains.

One of the most common diet claims is that eliminating nightshades, which include potatoes, tomatoes, eggplants, and most peppers, relieves arthritis. This diet probably isn’t harmful, but there’s little evidence to support it. Oranges, grapefruits, and limes are great sources of vitamin C, which boosts your immune system and fights inflammation-causing free radicals.

Not only are they bad for RA, but they’re also bad for your overall health. Your body uses this omega-6 fatty acid to make anti-inflammatory agents. This is different from other omega-6 fatty acids that can actually increase inflammation. GLA is found in evening primrose oil, black currant oil, and borage oil supplements.

What’s more, researchers have been examining Advanced Glycation Endproducts (AGEs), compounds formed as a result of high sugar intake that may play a role in the development of metabolic diseases and inflammation. AGEs can accumulate from inflammation and be present in people with RA, especially those with a long history of the disease, and may be an early warning sign of heart disease among people with RA. These fish are rich in omega-3 fatty acids, which studies have found can decrease inflammation. According to the Arthritis Foundation, eating a 3 to 4 ounce serving of these fish two or more times a week is recommended for protecting the heart and reducing inflammation. Polyphenols like hesperidin and naringenin, found in citrus fruits such as oranges, lemons, and limes, have been found to help reduce the inflammation that can worsen arthritis symptoms.

Nuts are part of the protein food group, making them a good source of plant-based protein and fiber. Avoid processed meats like deli meats, bacon, and pepperoni which have been altered and cooked with hydrogenated oils and contain saturated or trans fats. Instead, choose lean cuts of meat that are labeled organic and grass-fed as opposed to grain-fed. Try to reduce your intake of red meat by swapping it for fish instead.

You might try avoiding it to see if your arthritis symptoms improve. Fried foods often have other ingredients’breading, salt, and added sugar’that can lead to inflammation, too. Avoiding packaged foods and cooking with fresh ingredients may also help reduce a person’s sodium intake.

The term “arthritis” itself isn’t actually a single disease, but refers to 100+ types of arthritis and related conditions. Symptoms throughout the body include pain, swelling, stiffness, and reduced range of motion that makes performing certain tasks difficult, and these symptoms can intensify with age. While more research is necessary in this area, a small 2020 study suggests that a low carbohydrate diet can reduce pain symptoms in people with knee osteoarthritis.