“When you have arthritis, your body is in an inflammatory state. What you eat may not only increase inflammation, it can also set you up for other chronic conditions such as obesity, heart disease, and diabetes.” – The Arthritis Foundation.
“…I am a 43-year old wife and mother of two grade-schoolers and have had severe rheumatoid arthritis for nearly 10 year Things that most people take for granted, for example sleeping, bathing, brushing one’s teeth, getting dressed, making meals, and even driving a car, are extremely challenging for me.”
Indeed, individuals fortunate enough to avoid arthritis take some things for granted. As this brave mother just explained, her symptoms make daily activities difficult.
Contrary to popular belief, arthritis involves many symptoms: loss of motion, joint pain, stiffness, and swelling are the most common.
Here are some quick facts about this complex disease:
- There are more than 100 forms of arthritis and closely related diseases.
- One in every four arthritis patients “say it causes severe pain (seven or higher on a zero to 10-point scale.”
- The most common types of arthritis are osteoarthritis, rheumatoid arthritis (RA), psoriatic arthritis (PsA), fibromyalgia, and gout.
The Role Food Plays in Arthritis
Certain foods stimulate an inflammatory response and suppress an inflammatory response. The context of this article focuses on the foods to avoid with arthritis – and some suggested alternatives.
For individuals not diagnosed with arthritis, “research suggests that including anti-inflammatory foods in your diet and limiting foods that trigger joint pain” may help ward off the disease.” More scientifically-valid research cites obesity as a primary risk factor. Relatedly, the consumption of inflammatory foods correlates with obesity rates.
In this article, we’ll discuss ten foods to avoid arthritis. We’ll also provide some suggestions on what foods to eat instead.
Let’s get going!
Ten Foods to Avoid if You Have Arthritis
1. Gluten and Wheat
Gluten and wheat both produce an inflammatory response, particularly in folks who are intolerant to either. Many studies have linked a leaky gut – or increased gut permeability – to joint pain.
A leaky gut allows toxins and waste to enter the bloodstream via the intestines; these harmful byproducts are a threat, and the body initiates an immune response. The immune response is what leads to inflammation, sometimes targeting areas in and around the joints.
2. Dairy
Many dairy products contain a type of protein called casein. Per a study conducted by the Physicians Committee for Responsible Medicine, casein protein may irritate the tissue around the joints. Of course, joint irritation always results in inflammation within the surrounding area.
3. Corn Oil
Corn oil or, to be more precise, any food with high doses of omega-6 fatty acids (baked goods or baked snacks among them) can produce inflammation. It is quite easy to overindulge in this fatty acid because many foods contain it.
Corn oil isn’t the only industrial oil to refrain from consuming. All oils derived from seeds – cottonseed, canola, grapeseed, soybean, safflower, rice bran, and sunflower oil, should also be avoided.
4. Fried and Processed Foods
Per a study conducted at the Icahn School of Medicine at Mount Sinai, reducing consumption of fried and processed foods “can reduce inflammation and help restore the body’s natural defenses regardless of the age of health status.”
The same study also provides dietary recommendations to prevent other diseases.
5. Salt and Preservatives
Many foods produced today include excessive amounts of salt and preservatives; the former makes some foods more palatable, and the latter artificially extend a product’s shelf life. Regardless, consuming too much salt and preservatives may produce inflammation within the joints.
Prepared foods, including the frozen and microwavable varieties, are often loaded with salt, preservatives, and additives.
6. ‘AGEs’
There’s no relation to the number of years you’ve lived, despite the name. AGE is an advanced glycation end product acronym – a toxic byproduct resulting from fried, grilled, heated, or pasteurized foods.
Specific proteins in the body are “attacked” upon consuming AGE foods. Predictably, this stimulates an autoimmune response. Cytokines are inflammatory messengers released by the autoimmune system to protect against further damage caused by AGEs and other harmful agents. Cytokines directed to areas within or around joints exacerbate arthritis symptoms by increasing inflammation.
7. Certain vegetables
Surprising to see that some veggies are not recommended, huh?
The plant name for these vegetables is Solanaceae, and they contain solanine – a type of compound that produces adverse physiological reactions in arthritis patients. This means that consuming eggplant, peppers, potatoes, and tomatoes can worsen arthritis pain.
If you’re a fan of sweet potatoes, here’s some great news: they’re not within this class of vegetables and are okay to eat.
8. Sugar
Nobody likes having to give up the occasional sugary treat. But processed sugars (similar to AGEs) release cytokines that stimulate inflammation.
As many of you already know, sugar is an “umbrella term” for other types of derivative ingredients. So avoid ingredients that end in “ose,” such as fructose, glucose, and sucrose, among others. Just make sure you’re reading the label!
9. Refined Carbohydrates
Refined carbohydrates, mainly white flour products, white potatoes, white rice, and most cereals, are high-glycemic index (HGI) foods. HGI foods incite the production of byproducts (including AGEs), which worsens inflammation.
Additionally, per an article published by Scientific American, refined carbs “may increase the risk of obesity, diabetes, and heart disease more than fat does.” As mentioned, obesity is among the primary risk factors of arthritis.
10. Alcohol and Tobacco
Alcohol and tobacco use impact the development of certain arthritis types. Per healthline.com, “Studies have shown that environmental factors play a part in who develops (rheumatoid arthritis) and that smoking is a big risk factor.”
Thus, a link exists between levels of alcohol use and the chances of developing gout.
10 Foods to Help You Beat Arthritis
Here are some of the best food types for arthritis, including examples of each type.
1. Omega-3-rich fish; herring, mackerel, salmon, and tuna
Omega3 fatty acids reduce inflammation in your body. Therefore, eating omega3 rich foods can ease the side effects of conditions such as inflammatory bowel disease (IBS) or rheumatoid arthritis by regulating your body’s autoimmune response and slowing down the disease. Eat a 3 to 6 ounce serving of one of an omega3 rich fatty fish two to four times a week for the best anti-inflammatory effect for your body. Grill or steam these fish for the best flavors. Add spices or lemon to add a boost of freshness.
2. Soybeans; tofu, and edamame
Soy products are effective in the lowering of inflammation in conditions like arthritis, cardiovascular diseases, and diabetes. Many people with Rheumatoid arthritis (RA) change to a plant-based diet, along with soy proteins, to help fight symptoms of pain and discomfort caused by this disease. Soy’s anti-inflammatory properties make it essential for anyone who has arthritis. Drink soy milk on your breakfast cereal to start fighting early morning inflammation that is common after a night’s sleep.
3. Omega-3 foods such as almonds, walnuts, and pistachios
- Walnuts-These meaty-tasting seeds make great toppings for salads and other side dishes. Walnuts have the highest amount of omega3 fatty acids of all nuts. Eating walnuts can help decrease inflammation caused by arthritis, lower cholesterol, and blood pressure.
- Pistachios-When you eat pistachios, you boost your levels of vitamin E and A, both of which help lower your inflammation. Sprinkle them on salads for extra protein and flavor.
- Almonds-Almonds contain a lot of fiber. They’re also an excellent source of Vitamin E, which lowers your arthritis and other inflammatory disease markers. Add sliced almonds to vegetable dishes, fruits, or sprinkle on top of salads.
4. Cherries
Cherries contain vitamin C and polyphenols. Rich in antioxidants, cherries can help slow down the progression of chronic inflammatory diseases like arthritis. Eating sweet or tart cherries improves your health, preventing oxidative stress, and inflammation in your body. You can eat cherries frozen or fresh. On the other hand, you can chop up some dried cherries and add them to your morning oatmeal. Add tart cherries juice to seltzer water for a refreshing drink.
5. Broccoli
Broccoli is a cruciferous veggie similar to Brussels sprouts, kale, and cauliflower. Rich in antioxidants that lower inflammation. These aromatic vegetables drive inflammation out of your body because of nuclear factor kappa B, moles that remove the inflammation.
6. Green tea
Green tea contains properties that can help individuals who suffer from inflammatory diseases. It’s important to drink green tea moderately for the best results and benefits.
7. Citrus fruits; grapefruits, limes, and oranges
Rich in vitamin C and other anti-inflammatory antioxidants, citrus fruits are helpful for people who have rheumatoid arthritis.
8. Whole grains, brown rice, oatmeal
Whole grains have more minerals and vitamins. Because they’re plants, they have a lot of germ and brand, both inflammation-fighting foods. Eat whole-wheat pasta, bread, and other whole grains such as brown rice and bulghur.
9. Red kidney beans and pinto beans
Both are excellent sources of phytonutrients and fiber, which help relieve inflammation. Try to include beans in your meals at least twice a week for the most benefit.
10. Garlic
Garlic and garlic oil acts as inflammatory agents, helping reduce inflammation of the joints and muscles. Eating garlic also reduces the risk of cartilage damage because of arthritis.
Final Thoughts on Foods to Eat and Avoid for Coping with Arthritis
It’s possible to eat your way to better health. Why not try adding these delicious natural foods to your weekly menu to ease the discomfort and prevent further damage caused by arthritis?
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