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Arthritis Diet

By AGE2B team
January 31, 2022

The Proper Diet: Foods for Arthritis

Many people suffer from various disorders and diseases that are characterized by swollen and painful joints. The most common of these conditions is arthritis. “Arthritis” is the name given to a group of many different diseases including rheumatoid arthritis, osteoarthritis, and others.

While you may not see joint pain as an eating-related condition, actually, what you eat impacts your joints more than you might know. Studies recommend certain kinds of food could help ease joint pain caused by arthritis.

The Role of A Diet to Prevent Arthritis

Anti-arthritis treatment has included weight-loss diets as an attempt to reduce the amount of stress on joints affected by disease for a long time, but more recently the “Anti-inflammatory Diet” has been developed and used as a diet to prevent arthritis. Some researchers have found that certain foods may contribute to the development of arthritis more frequently than was recognized in the past. In addition, some foods benefit people with arthritis by helping to decrease inflammation.

Major Triggers of Arthritis 

1. Dairy products (whole cow’s milk, goat’s milk, yogurt, cheese, ice cream, etc.)
2. Corn
3. Meats (pork, beef, turkey, chicken)
4. Oats, wheat, rye should not be included in a diet to prevent arthritis
5. Eggs should be excluded from a diet to  prevent arthritis
6. Citrus fruits
7. Potatoes
8. Tomatoes should be avoided in a diet to  prevent arthritis
9. Nuts
10. Coffee should be avoided in a diet to prevent arthritis

A diet to prevent arthritis may help to reduce inflammation in your joints. Changes you can make in your diet include:
  • Avoid “fast food.” In a diet to prevent arthritis, these foods could be replaced with fresh vegetables and fruit.
  • If you are eating a diet to prevent arthritis, avoid foods high in saturated fats and trans fats: this includes all packaged pastries, pies and cakes, pre-cooked meals and foods fried in oil that is re-used several time.

Foods To Avoid

Fats and Oils
There are some fats which are included in a healthy diet plan, however, there are other kinds of fats which can increase inflammation and cause further harm to your overall health.
Here are some fats which you should limit to prevent joint inflammation:
1. Saturated Fat
Those with arthritis are more at risk of heart diseases, which is why they need to look out for their cholesterol levels. Saturated fat raises bad cholesterol levels, so people with arthritis should limit their saturated fats intake to less than 10% of their total calorie intake.
Saturated fat can be found in:
  • meat,
  • butter,
  • cheese.
Coconut oil is also included in the saturated fat category, however, this plant-based saturated fat has anti-inflammatory properties. Coconut oil can be one exception but only in small quantities.
2. Omega 6 Fatty Acids
There are two types of fatty acids found in polyunsaturated oils, these are the omega-3s and omega 6s.
Omega 3 is known to be anti-inflammatory and can be found in:
  • oily fish,
  • flaxseeds,
  • walnuts.
Omega 6 can be found in oils including:
  • corn
  • safflower
  • sunflower
  • soy
  • vegetable
  • products made with these oils
It’s true that too much of everything can be a bad thing. This goes for Omega 6s which can trigger our bodies to produce pro-inflammatory chemicals if consumed excessively.
3. Trans Fats
Just like saturated fats, trans fats can also raise our bad cholesterol levels. The difference is, trans fats also reduce our good cholesterols which can further raise the risks of having heart diseases. Trans fats can be found in:
  • dairy products,
  • baked goods,
  • fried foods,
  • margarine.

What’s Safe To Eat: Foods for Arthritis

“Safe” foods for arthritis to include in your diet to prevent the condition that has never been associated with painful symptoms include: 

  • Dried or cooked fruits: This includes pears, cranberries, prunes, and cherries. It does not include bananas, tomatoes, peaches or citrus fruits.
  • Cooked yellow, green and orange vegetables: lettuce, collards, chard, broccoli, asparagus, artichokes, string beans, spinach, sweet potatoes, winter or summer squash. Include plenty of these in your diet to prevent arthritis.
  • If you are eating a diet to prevent arthritis, include brown rice in your menu.
  • Water: Carbonated or plain water. Other beverages can be triggers, even herbal teas should be omitted from a diet to prevent arthritis.
  • Condiments: Spices including curry, rosemary, turmeric, and ginger may have anti-inflammatory properties and are excellent to include in a diet to prevent arthritis. Vanilla, maple syrup and salt in moderate amounts are generally tolerated well.
  • The following all have omega-3 fatty acids: Grapeseed, olive, canola and flax oils, walnuts and walnut oil and pumpkin seeds. Also cold water fish like herring, sardines, salmon, and mackerel. Your EPA and DHA intake should be at least 1 gram daily if you are consuming a diet to prevent arthritis.
  • Try to consume a varied diet to prevent arthritis and one that consists of mostly fresh foods. Avoid processed foods as much as possible.

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