15 Foods To Eat In Arthritis And 6 Foods You Should Avoid To Prevent Inflammation & Pain

Are you tired of the pain and stiffness associated with arthritis? Arthritis affects people of all ages, from young adults to seniors, making it difficult to perform even simple tasks. So, are you looking for natural ways to manage your arthritis symptoms with a diet without relying solely on medication? A well-balanced meal plan can be the right approach in your fight against arthritis complications. Try including specific foods to eat for arthritis, like omega-3s, and limit others, like refined sugars. It reduces inflammation, improves joint function, and enhances your bodily functioning. 

Let's explore the foods to eat for arthritis that can benefit your condition and those that may increase your symptoms.

Table Of Contents

1. 15 Foods To Eat For Arthritis

2. Foods To Avoid For Arthritis

3. Dietitian’s Recommendation

4. The Final Say

5. FAQs

6. References

15 Foods To Eat For Arthritis

Certain foods have been shown to exhibit anti-inflammatory properties based on the compounds they are made from, all of which reduce the symptoms of the disease and subsequently reduce the pain of the disease.

1. Fish

Eating fish rich in omega-3s, like salmon, tuna, trout, mackerel, and herring, can benefit those with arthritis. Omega-3s reduce inflammation by lowering the production of inflammatory proteins in the body. This reduction in excessive inflammation causes decreased joint pain and stiffness, which are signs of arthritis.

Additionally, you can try ToneOp Care’s Fish Oil Capsules. These are omega-3-rich, easy-to-swallow HPMC capsules with a high concentration of EPA and DHA per serving (at least 2.7g per day for arthritis benefits). They can effectively manage inflammation and arthritis. Here are some of the benefits: 

• They reduce joint pain, swelling and stiffness in rheumatoid arthritis and osteoarthritis.
• If you take these supplements, you will note a decrease in the use of NSAIDs and other pain medications.  
• It modulates the immune system to fight joint inflammation.  
• The supplements are odourless and enteric-coated to prevent fishy burps or reflux. 

2. Soy

Soy products are the best foods for bone health and muscle strengthening. Soybeans, tofu, and edamame are plant-based sources of omega-3 fatty acids, making them ideal for those who prefer a vegetarian or vegan diet. Soy is also rich in protein and contains isoflavones, compounds that can reduce inflammation and improve joint health.

Regular consumption of soy products can help decrease levels of C-reactive protein (CRP), a reason for inflammation in the body, thus alleviating arthritis symptoms. Including soy in your diet can provide a similar anti-inflammatory effect as fish without the need for animal products.

3. Olive Oils

Including oils like extra virgin olive oil and walnut oil in your diet can significantly aid in managing arthritis. Extra virgin fresh olive oil is relatively high in oleocanthal, a compound with anti-inflammatory concerns similar to ibuprofen. This oil helps reduce inflammation but also supports cardiovascular health.

Walnut oil, whereas, is rich in omega-3 fatty acids, which are essential for reducing joint inflammation and pain. Using these oils in cooking, salad dressings, or as a finishing oil can enhance the flavour of your dishes while providing arthritis-friendly benefits.

4. Cherries

Fresh cherries, especially tart cherries, are packed with anthocyanins, antioxidants that give cherries their vibrant colour and help reduce inflammation in the body. These compounds lower the gout attacks arthritis caused by the uric acid formation in the joints. Also, cherries can reduce the levels of CRP, which reduces chronic inflammation.

Consuming cherries regularly, whether fresh, dried or as juice, can help lessen the pain and stiffness associated with arthritis. Other fruits like strawberries, raspberries, blueberries, and blackberries also contain anthocyanins and offer similar anti-inflammatory benefits.

Also Read: 8 Essential Benefits Of Vitamin D For Men's Health And Well-being

5. Broccoli

Broccoli is a powerhouse vegetable for arthritis management, thanks to its high vitamins K and C, calcium, and sulforaphane. Sulforaphane is a compound that blocks the enzymes responsible for joint damage and cartilage breakdown.

Eating broccoli regularly can help slow the progression of arthritis and maintain overall joint health. Other cruciferous veggies, like sprouts and cabbage, offer similar benefits due to their nutrient profiles.

6. Green Tea

This tea is taken for its high concentration of polyphenols, particularly epigallocatechin-3-gallate (EGCG), which has strong anti-inflammatory and antioxidant properties. Drinking green tea can help reduce the breakdown of cartilage and prevent joint damage.

The antioxidants in green tea also lower oxidative stress, which contributes to chronic inflammation in arthritis. Regular consumption of green tea, about two to three cups a day, can be a simple yet effective way to strengthen joint health and reduce arthritis symptoms.

7. Fruit

Fruits like oranges, grapefruits, limes, strawberries, kiwi, pineapple, and watermelon are some of the highest sources of vitamin C, an antioxidant that helps in collagen formation. Collagen is required to maintain cartilage integrity, the tissue that cushions joints.

Vitamin C-rich fruits can help prevent inflammatory arthritis and support the repair and maintenance of healthy joints. They are also hydrating and provide essential nutrients, making them great for an arthritis-friendly diet.

8. Beans

Beans, including red beans, kidney beans, and pinto beans, are rich in fibre, protein, and essential minerals like folate, magnesium, and iron. They are particularly beneficial for people with arthritis due to their effectiveness in lowering levels of CRP, a marker of inflammation.

Beans also provide a plant-based protein, which strengthens muscle mass and supports joint function. Their high fibre content aids in weight management, which is important for reducing pressure on weight-bearing joints affected by arthritis.

9. Garlic

Garlic contains sulfur compounds like diallyl disulfide, which may inhibit the enzymes that damage cartilage. Regular garlic consumption can help reduce the progression of osteoarthritis and joint pain.

Garlic also boosts the immune system, helping the body fight off infections and reducing the likelihood of arthritis flare-ups. Including garlic in your daily diet, whether raw, cooked, or as a supplement, can significantly benefit joint health.

10. Ginger

This is well-known for its anti-inflammatory plus antioxidant properties, largely due to the presence of gingerol. This bioactive compound can help reduce joint inflammation and pain, making ginger a valuable food for managing arthritis symptoms.

Ginger can be consumed in different forms, like fresh, dried, powdered, or as a tea. Regular intake of ginger can contribute to reduced stiffness and improved mobility in people with arthritis, making it effective for an arthritis-friendly diet.

Also Read: 15 Proven Ginger Oil Benefits And Uses For Arthritis, Digestion, Asthma, Skin And More!

11. Whole Grains

Whole grains like oats, quinoa, brown rice, and whole wheat are rich in fibre, antioxidants, and essential nutrients like B vitamins, vitamin E, magnesium, and selenium. These nutrients work together to reduce inflammation and support health.

Whole grains also help control blood sugar, which is important because high blood sugar can increase inflammation. Eventually, having whole grains helps manage arthritis symptoms and reduce the chance of developing other chronic diseases.

12. Nuts And Seeds

These, including walnuts, almonds, flaxseeds, and chia seeds, are excellent healthy fats, protein, and fibre sources. They are particularly rich in omega-3s, which have powerful anti-inflammatory effects.

These fats help reduce joint inflammation and provide sustained energy, making them a great snack or addition to meals for arthritis patients.

13. Low-Fat Dairy Products

Low-fat dairy products like fresh milk, yoghurt, and kefir are important sources of calcium and vitamin D. Calcium helps maintain bone density and joint health. Vitamin D helps the body cells absorb calcium and strengthens immune function, which can be beneficial for managing autoimmune arthritis like rheumatoid arthritis.

Also, the probiotics found in yoghurt and kefir can improve gut health, reduce inflammation, and promote better health.

Along with dairy products, consider ToneOp Care’s Bone 360 tablets to balance your calcium and vitamin D intake while managing arthritis symptoms. It contains alfalfa (Medicago sativa), called the ‘Father of All Herbs’ and a natural healer for arthritis and joint inflammation. It also contains calcium, vitamin D, magnesium and zinc, which build strong bones, prevent cartilage damage and enhance muscle-skeleton interaction. With Bone 360 Tablets, you can:

• Get up and down easily and climb stairs easily without joint pain
• Move with flexibility and ease during all daily activities
• Maintain strong bones and healthy joints
• Reduce dependence on pain medications
• Support the body's natural healing process

14. Healthy Fats

Healthy fats, such as those found in extra virgin olive oil, avocado oil, nuts, seeds, and fatty fish, eventually reduce inflammation and support joint health. These fats include omega-3 and 6 fatty acids, which help balance the body's inflammatory response.

Including these natural omega-3 sources can provide long-term benefits for arthritis management, as they reduce joint pain and stiffness and support heart health and wellness.

15. Spices And Herbs

These include turmeric, ginger, garlic, cinnamon, and black pepper, which are rich in compounds with powerful anti-inflammatory and antioxidant effects. Turmeric, for instance, includes curcumin, which reduces inflammation and pain in arthritis.

These spices and herbs can enhance the flavour of dishes while also providing therapeutic benefits for joint health. Regularly including these spices in your cooking can actually help manage arthritis symptoms significantly.

Also Read: Healthy Diet For Strong Bones And Muscles | ToneOpCare

6 Foods To Avoid For Arthritis

Note these foods to avoid in arthritis to reduce further complications:

1. Trans Fats

These are present in processed foods like cookies, crackers, and fast food, harm cardiovascular health and can exacerbate inflammation. These unhealthy fats, labelled "partially hydrogenated vegetable oils," should be avoided to prevent arthritis flare-ups.

2. Gluten

This protein is present in wheat, barley, and rye and can be problematic for celiac disease or rheumatoid arthritis. Science suggests a gluten-free diet can lower symptoms for many people suffering from these conditions. A recently published study reported that four people who had RA were treated with a gluten-free diet, and their symptoms improved.

3. Refined Carbohydrates And White Sugar

Simple carbohydrates and refined sugar, often found in processed foods, provide little nutritive value and can contribute to inflammation. They are often accompanied by other harmful substances like trans fats, further exacerbating arthritis symptoms.

4. Processed And Fried Foods

Fried foods, often heavily processed and laden with unhealthy fats, can trigger inflammation and worsen arthritis symptoms. The high temperatures used in frying can prove to be ineffective for nutrients and introduce harmful compounds.

5. Tobacco And Alcohol

Tobacco and alcohol are known inflammatory agents that can contribute to specific types of arthritis. Smoking increases the risk of rheumatoid arthritis, while excessive alcohol consumption is linked to gout.

6. Additives

Many processed foods contain additives like monosodium glutamate (MSG), aspartame, and salt, which can contribute to inflammation. Limiting your consumption of packaged foods, diet sodas, and other convenience products is advisable.

Also Read: 8 Major Signs Of Bone Weakness | ToneOpCare

Dietitian’s Recommendation

I recommend including high-anti-inflammatory fruits, vegetables, spices, and fish. These foods can have a positive effect on your arthritis symptoms and pain. Eating these foods can also help you lose weight, which helps reduce excessive stress on your joints. Also, after consulting, take Turmeric, Ginger & Garlic Oil Capsules to reduce arthritis or any bone-related pain within a few weeks. You will feel the benefits for your arthritis and your health.

                                                                                        Dt. Lavina Chauhan 

The Final Say

Ultimately, foods for arthritis to eat with a personalised diet can eventually help manage its symptoms with omega-3 fatty acids, antioxidants, calcium, and vitamin D, which reduce inflammation, support bone health, and improve wellness. However, it's essential to avoid foods bad for arthritis, like highly processed foods, sugary drinks, and foods high in saturated and unhealthy fats, as these can increase arthritis symptoms. Remember to consult a dietitian for personalised dietary advice.

FAQs

1. What foods are good for arthritis?

A diet rich in omega-3s, present in fish like salmon and mackerel, eventually reduces arthritis inflammation. Fruits and vegetables, especially those with antioxidant properties, can also be beneficial. Plus, foods high in calcium and vitamin D, like dairy products and leafy greens, also support bone health.

2. What not to eat for arthritis?

Limiting highly processed foods, sugary drinks, and foods high in saturated and unhealthy fats is usually recommended. These can contribute to excessive inflammation and weight gain, increasing arthritis symptoms.

3. Is milk good for arthritis?

Indeed it is! Milk can be included in a healthy diet for people with arthritis. It provides calcium plus vitamin D, which are essential for bone health. However, consult a healthcare expert to find suitable alternatives if you are lactose intolerant or have other dietary concerns.

4. Is boiled egg good for arthritis?

Absolutely! Boiled eggs are a good source of protein and can be a healthy addition to an arthritis diet. They do not contain specific nutrients directly targeting arthritis, but the protein can help support bodily functions. It's always best to consult a dietitian if you have any specific dietary concerns.

References

• https://www.arthritisfoundationasia.com/best-foods-for-arthritis.html
• https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet
• https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/12-best-foods-for-arthritis

About ToneOp Care 

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