Arthritis diet: Foods to eat and foods to avoid for arthritis

Table of content

• What is arthritis?

• Best food for arthritis

• Foods to avoid for arthritis

• Arthritis diet chart

• Effect of arthritis diet on arthritis symptoms

• Take-home points

• FAQ on Arthritis diet: Foods to eat and foods to avoid for arthritis

Introduction

• Arthritis is a medical term for inflammation and pain of joints. There are various disorders that are involved in the cause of arthritis so there is no specific treatment for all these different arthritis disorders. 

• Arthritis conditions can be made better with effective changes to your diet. Arthritis diet chart includes a balanced diet with vitamins, minerals, antioxidants and nutrients. Arthritis diet chart comprises a variety of fruits and vegetables, pulses, nuts, omega 3 fats, calcium and more water.

• Here you will find an arthritis diet chart with a meal plan; also foods to avoid for arthritis and best food for arthritis.

What is arthritis?

Arthritis is an autoimmune disorder that occurs due to inflammation in one or more joints caused by injury, infection, genetics, and abnormal metabolism. Arthritis can cause pain, warmth, redness, swelling, and decrease the free movement of the bones and joints. 

There are almost 100 types of arthritis that affect your body. The most common types of arthritis include 

• Osteoarthritis

• Rheumatoid arthritis

• Gout and pseudo-gout

• Septic arthritis

• Ankylosing spondylitis

• Juvenile idiopathic arthritis

• Still's disease

• Psoriatic arthritis

The arthritis treatment food will improve the health of muscles, bones, and joints. The arthritis diet chart may not completely cure the disease but eating healthy will bring changes in the symptoms and prevent the occurrence of arthritis.

The arthritis diet will help people with inflammation like rheumatoid arthritis and also help people suffering from gout. The diet for arthritis includes foods to improve joint health and foods to avoid for arthritis disease.

In the next sections we will learn what foods are good for your joints and foods to avoid with rheumatoid arthritis.

Best food for arthritis

Many foods will help you to relieve symptoms of arthritis. The best food for arthritis to reduce the inflammatory pain of arthritis includes:

Turmeric

Turmeric is one of the foods to improve joint health. Turmeric contains curcumin as the active component in the spice, this helps in the reduction of inflammation. 

Ginger

• Ginger tea is included in the arthritis diet chart. Ginger contains gingerols which are potent anti-inflammatory compounds.

• Eat more fresh ginger or drink ginger tea and try to add ginger to the arthritis diet chart.

Dates

Dates good for arthritis as they are a good source of antioxidants, and act as an anti-inflammatory that will reduce chronic inflammation. 

Omega-3 foods

Omega 3 fatty acids are included in the list of food for strong bones and joints. The omega 3 fatty acids contain anthocyanosides that will help lower the uric acid levels reducing pain. Include the below omega 3 acids foods good for joints and cartilage-

Cherries

Cherries have antioxidant properties that will reduce pain and inflammation in osteoarthritis patients. Cherries are included in the osteoarthritis treatment diet.

Seeds

• Chia seeds, flax seeds, hemp seeds, and sunflower seeds are arthritis treatment food for bones and joints. These seeds will help to fight inflammation.

• You can add a tablespoon of flaxseeds or chia seeds to cereal, oatmeal, pasta, smoothies, yogurt, or baked goods. 

Mackerel

• Osteoarthritis treatment diet includes mackerel, salmon, tuna, and sardines as they are rich in omega 3 fatty acids which have been found to decrease inflammation. 

• Eat these fish two or more times a week for prevention and reduction of inflammation.

• Mackerel contains vitamins B12 and D that is good for an osteoarthritis treatment diet. 

Olive oil

• Olive oil contains vitamin E and it is a good source of omega 3 fatty acids. Foods good for bones and joints include olive oil in it as it benefits in relieving the pain and helps in joint functioning. 

• Olive oil is good food for knee pain as it lubricates the joints.

Pineapple

• Food for joint pain must contain bromelain. Bromelain is an effective pain killer and is found in the osteoarthritis treatment diet. 

• Pineapple is a rich source of bromelain, a part of the diet for joint pain. 

Raw apple cider vinegar

• Foods good for joints and cartilage include apple cider vinegar as it helps to relieve the stiffness of arthritis. 

• Apple cider vinegar contains pectin, acetic acid, and malic acid that help to absorb toxins and reduce inflammation and joint pains by dissolving the acid crystals in the joints.

Garlic

• Garlic has anti-inflammatory properties so it is added to foods good for joints and cartilage. 

• Garlic contains diallyl disulfide, a compound that helps to fight inflammation and helps prevent cartilage damage during arthritis. 

Spinach

Spinach is included in the best food for arthritis like rheumatoid arthritis. Spinach contains plenty of antioxidants like kaempferol that decrease inflammation of joints in rheumatoid arthritis.

Nuts

• Nuts like walnuts and many other nights will help to reduce information and cardiovascular diseases. These nuts contain 3 fatty acids and fiber that can be included in the arthritis diet chart.

• Almonds, hazelnuts, peanuts, and pistachios contain high amounts of calcium, magnesium zinc, vitamin E, and Omega 3 fats that act as anti-inflammatory agents.

Berries

Berries or included in the food. Strawberries, blackberries, blueberries, and cranberries have potent antioxidant and anti-inflammatory properties.

Broccoli

• Broccoli is rich in vitamin E and vitamin C. Broccoli also contains sulforaphane, a compound that helps to prevent or slow the progression of osteoarthritis.

• Broccoli is included in the osteoarthritis treatment diet as it helps in bone building and reduces inflammation.

Avocados

• Avocados contain antioxidant properties that will reduce inflammation of joints. Avocado is included in the list of food for strong bones and joints as it can reduce the inflammation of joints or bones and also greatly reduces the symptoms of arthritis.

• Avocado is a good source of vitamin E and has anti-inflammatory effects. Diet for joint pain with avocado will decrease the risk of joint damage that is seen in osteoarthritis patients.

Kiwis

• Kiwi fruit is a good source of vitamin C and antioxidants. Kiwis or included in the list of foods good for joints and cartilage. The high amount of vitamin C will help to protect bone and cartilage.

• Kiwi also contains high amounts of flavonoids that have anti-allergy, anti-cancer, and anti-inflammatory properties.

• Until now we have discussed the best food for arthritis included in the arthritis diet chart, now let’s discuss the foods to avoid for arthritis.

Foods to avoid for arthritis

Arthritis food to avoid reducing the risk of surgery and prevention of complications. 

Fried foods

• Fried foods or overcooked foods are included in arthritis food to avoid as they induce inflammatory reactions because they create advanced glycation end-products [AGEs]. AGEs are the molecules that are all created through reactions between sugars and protein or fats.

• Grilled, roasted, seared, fried, or broiled animal foods are rich sources of AGEs. Increased accumulation of AGEs in your body will cause oxidative stress and inflammation. 

• Fried foods or included in the list of arthritis food to avoid as the cause of inflammatory arthritis and cause accumulation of AGEs in bones and joints. AGEs will play a key role in the development and progression of osteoarthritis.

Sugar and refined carbohydrates

• Limit the use of sugar intake during arthritis as it is one of the worst foods for arthritis. Candy and ice creams are strictly restricted foods to avoid for arthritis. 

• Refined carbohydrates cause an increase in blood glucose, which will increase inflammation in the body. Refined carbohydrates may cause trouble for joints specifically during rheumatoid arthritis.

Aspartame

• Aspartame is an artificial sweetener used in sodas, drinks, and desserts that will worsen rheumatoid arthritis symptoms. 

• Aspartame is added to the arthritis food to avoid. 

MSG

• Fast foods and foods with MSG or nitrates can increase rheumatoid arthritis symptoms. 

• Consumption of MSG has been associated with obesity, liver damage, blood fluctuations, and increased inflammation in animal studies. 

Gluten and casein

Gluten-containing a list of foods that cause joint pain includes wheat, barley, and rye. Gluten proteins will increase the risk of arthritis symptoms.

Beverages and salts

• Sugary beverages and salted beverages are included in the list of foods that cause joint pain. 

• Foods to avoid for arthritis include all types of beverages and desserts with high salt as they increase the risk of arthritis.

Omega 6 fatty acids

• Corn oil, safflower, sunflower, and vegetable oil contain omega 6 fatty acids. Omega 6 fatty acids should be removed as they cause arthritis. 

• Corn oil is added to arthritis food to avoid as it contains omega 6 fatty acids and causes inflammation and joint pain. 

Alcohol

Consumption of alcohol increases inflammation of the body. So, alcohol is added to the foods to avoid for arthritis.

Red meat

• Red meat is linked to inflammation and increases arthritis symptoms. So, red meat is included in the foods to avoid osteoarthritis. 

• High inflammatory markers like interleukins as produced from the red meat, hence listed as the worst foods for arthritis. 

Foods with white flour

Foods with white flour like white bread, white pasta, crackers.  These are included in foods to avoid for arthritis as they cause 

Non-alkaline diet

Acidic foods will cause arthritis and musculoskeletal conditions. Acidic foods to avoid for arthritis-like lemons, oranges, tomatoes, and nightshades such as potatoes, peppers, eggplants, and dairy foods.

Dairy products and eggs

• Dairy products and eggs or on the list of arthritis food to avoid containing proteins or fats.

• Dairy products contain high levels of protein like casein that will lead to inflammation and pain in the joints. 

Processed foods

• Processed foods will cause inflammation and produce inflammatory markers like homocysteine and C-reactive protein. 

• Because of these inflammatory markers, processed food is listed in the arthritis food to avoid.

Highly processed food

• Highly processed food includes fast food, breakfast cereal, baked goods that are high in refined grains, added sugar, and preservatives.

• So, it is better to avoid western diets that are rich in highly processed foods as they cause an increased risk of inflammation and obesity.

Arthritis diet chart

An arthritis diet chart will help you follow the best and most effective plan. The arthritis diet chart contains food that is good for bones and joints health.

Effect of arthritis diet on arthritis symptoms

• X-axis: percentage of effect of diet on arthritis symptoms (0% to 15 %)

• Y-axis: food list (Blueberries, fish, strawberries, spinach, tomato, diet soda, eggplant, red meat, beer, desserts, soda with sugar)

• n = no. of people involved in the trail

Take-home points

• Arthritis diet chart will help you to divide food into best food for arthritis and worst foods for arthritis and it contains a plan of food good for bones and joints health.

• Food for knee pain includes all foods good for joints and cartilage.

• Dates good for arthritis as they have antioxidant properties.

• Food for bones and joints includes berries, omega 3 fats, ginger, turmeric, and garlic.

• Foods to avoid with osteoarthritis or arthritis causes food are fried foods, sugars, salts, and beverages.

• Foods to avoid with rheumatoid arthritis are refined carbs, processed foods, high fats, and dairy products.

• Apple cider vinegar, olive oil, nuts, seeds, vegetables, and fruits are included in the diet for joint pains. 

• Arthritis diet comprises all the vitamins, minerals, nutrients, and antioxidants.

References

• NCBI

• NCBI

• NCBI

• NCBI