From nextavenue.org
By Kate Daniel
Anti-inflammatory properties of fatty fish, eggs, chia seeds and other foods may help reduce flare-ups and slow disease
There's no sugarcoating it: Arthritis is a pain. And despite shiny marketing claims and emphatic TikTok testimonies, no diet or supplement can cure the disease or eliminate symptoms. However, research suggests certain healthy eating patterns may help reduce flare-ups and, potentially, slow disease progression.
That's because some foods contain anti-inflammatory and disease-fighting properties, while other foods tend to promote inflammation and diminish overall health, says Stuart D. Kaplan, M.D., chief of rheumatology at Mount Sinai South Nassau in Oceanside, New York. Certain dietary habits can also support a healthy weight, which is crucial for arthritis management, he adds.
"That old saying 'you are what you eat' is largely true. First, it's important to maintain your ideal weight, because being overweight puts a lot of stress on many of the joints, especially in the lower extremities and the knees and the hips," he says, aligning with research. "(Also) some foods contain a lot of nutrients and other chemicals — like antioxidants — that are crucial for the normal function of the various organ systems. And lots of foods actually have anti-inflammatory properties."
No eating pattern is one-size-fits-all. Depending on the type of arthritis you have and other factors, such as comorbid health conditions, your doctor may recommend specific dietary changes. However, when paired with exercise and medical management, experts say certain guidelines can benefit most arthritis sufferers.
Cruciferous vegetables, including broccoli, cabbage, cauliflower and kale, contain glucosinolates that may reduce inflammation and arthritis symptoms and improve bone strength | Credit: Louis Hansel
Review of Diets
Generally, experts recommend a diet rich in fruits, vegetables, whole grains, plant-based proteins, and herbs and spices with anti-inflammatory benefits, says Ginger Hultin, an Arthritis Foundation representative in Seattle.
"There's evidence that eating this way or following other dietary patterns that can help lower inflammation — such as the Mediterranean Diet or a vegetarian diet — is effective for helping manage symptoms," she says.
A recent review and meta-analysis of dietary patterns in adults aged 45 and older with arthritis confirms this. Researchers noted that the Prudent and Mediterranean dietary patterns reduced osteoarthritis symptom progression, while the Western diet increased symptomatic osteoarthritis progression. Additionally, increased fiber consumption reduced osteoarthritis progression and pain, whereas diets high in inflammatory foods increased the risk of new-onset symptomatic osteoarthritis. The Prudent diet limits cholesterol and saturated fat intake while prioritizing fruits and vegetables, while the Mediterranean diet emphasizes fruits, vegetables, whole grains, extra virgin olive oil (EVOO), lean proteins and healthy fats while limiting artificial foods and red meat.
The Western diet, on the other hand, mainly consists of red meat, high-fat dairy, fried foods, refined sugar and highly processed foods, with low or moderate intake of fruits and vegetables.
Recommended Foods
Some particularly beneficial foods include the following:
Fatty fish, such as salmon, mackerel, sardines and cod are rich in omega-3 fatty acids, Hultin says. While these healthy fats are best known for boosting heart health, they're also helpful for combating arthritis.
"Research shows that anti-inflammatory fats — called omega-3 fatty acids — help reduce systemic inflammation in the body and could even play a role in reducing pain for some people with arthritis," she says.
However, people with gout will need to avoid purine-rich options, such as mackerel, herring and sardines, notes Angel Luk, founder and owner of Food Mysteries, based in Vancouver, British Columbia. She adds that salmon, which is low in purines, is a better choice.
"Beans (and legumes) are anti-inflammatory and a wonderful source of plant-based protein," Hultin says, aligning with research. "They're also rich in key nutrients like potassium, folate, magnesium and iron."
Moreover, Hultin says beans' high fibre content supports a healthy gut microbiome. She says some research suggests a link between the gut, inflammation and pain.
Hultin recommends pairing beans and legumes with other anti-inflammatory foods like herbs, spices and olive oil to optimize nutrient absorption.
Olive oil is another food rich in beneficial fats and antioxidants that may help alleviate arthritis symptoms, Kaplan says. One antioxidant, oleocanthal, may be particularly helpful, notes Jennifer Bruning, a Chicago-based spokesperson for the Academy of Nutrition and Dietetics.
"Oleocanthal has anti-inflammatory properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs)," Bruning says, aligning with research.
EVOO also contains about 30 other polyphenols, or beneficial compounds found in plants, according to the Arthritis Foundation. It's more nutrient-dense than other olive oil varieties because it is minimally processed, without heat or chemicals, per the foundation.
Chia Seeds
"Chia seeds have the highest amount of omega-3 fats in plant-based foods, which is highly desirable for vegans and vegetarians who do not eat fatty fish," Luk says.
According to the National Institutes of Health, adults need about 1.1 to 1.6 grams of ALA (a form of omega-3 fatty acids mainly found in plant foods, like chia seeds), Luk says.
"Put into perspective, 1 tablespoon (about half an ounce) of chia seeds provides about 2.5 grams of ALA, which would meet the daily target while also being a very realistic portion size that you can toss onto oatmeal or yogurt or make into a chia seed pudding," she says.
Other nuts and seeds high in omega-3s include walnuts and flaxseeds, according to Harvard Health.
"I often advise eggs for people with arthritis to help them meet their protein needs and also gain access to some critical nutrients that show promise in research on people with inflammation, such as vitamin D," Hultin says. "You'll find vitamin D in the yolks of eggs, so be sure to eat the whole food (and no, you don't have to worry about cholesterol in eggs)."
Though more research is needed, some studies suggest people with vitamin D deficiency have more arthritis pain and progression, Hultin says.
Besides eggs, those rich in vitamin D include salmon, tuna, mackerel, sardines and mushrooms, according to Johns Hopkins Medicine. Another excellent source of vitamin D is sunlight.
Fruits and Vegetables
Kaplan says fruits and vegetables are generally excellent sources of nutrients, including antioxidants.
"The more brilliant the colour, the more antioxidants it has," Kaplan says. "So, the best fruits and vegetables include things like blueberries, cherries, spinach, kale, broccoli."
He notes that some fruits and veggies also have specific compounds with additional benefits. For example, he says, pineapple contains bromelain, an enzyme that may help reduce arthritis-related pain and inflammation, according to research.
Meanwhile, cruciferous vegetables, including broccoli, cabbage, cauliflower and kale, contain glucosinolates that may reduce inflammation and arthritis symptoms and improve bone strength, Bruning says, aligning with research.
Tomatoes are another of Hultin's favourites due to their powerful anti-inflammatory properties.
"It's too bad that nightshades like tomatoes have been villainized in a lot of inflammatory conversations because many clients miss out on their incredible benefits," she says.
"Antioxidant compounds like lycopene – found in high levels in foods like tomatoes, guava and watermelon – may help reduce the rate of joint degeneration and play a positive role in joint health for people with arthritis."
Calcium and Vitamin D-Fortified Foods
Besides helping to mitigate symptoms and disease progression, certain foods may help offset complications from arthritis medications, Luk notes. For example, some people with arthritis take steroids as part of their treatment plan, which may increase the risk of bone loss, osteoporosis and fractures. Luk says getting sufficient calcium and vitamin D may help offset those risks.
She recommends trying to meet your calcium and vitamin D needs through foods, as other nutrients can play a synergistic role in improving bone health. However, your doctor may recommend supplements.
Foods high in calcium include dairy products; fortified products, such as tofu, plant milk, cereal and orange juice; kale; and broccoli, according to Johns Hopkins Medicine.
Three Worst Foods for Arthritis
Most foods can fit into a balanced, healthy diet, but some may exacerbate arthritis symptoms, especially if consumed in excess.
"Foods and beverages high in added sugar have been shown to worsen arthritis symptoms in the short term and lead to unwanted weight gain in the long term," Luk says.
Sugar — particularly refined sugar — can stimulate the release of pro-inflammatory chemical messengers called cytokines in the body, according to research. Over time, excessive consumption can contribute to insulin resistance and chronic inflammation.
Research suggests ultra-processed foods (UPFs) tend to cause inflammation and worsen arthritis, says Aly Cohen, M.D., founder and medical director at Integrative Rheumatology Associates in Princeton, New Jersey. Additionally, some research suggests a high-UPF diet increases the risk of rheumatoid arthritis. UPFs — examples of which include fast food, lunch meats, frozen pizzas, cookies, pastries and sodas — tend to be high in trans-fat, refined sugar, salt and artificial ingredients.
"We know food is medicine. When we eat food with lots of synthetic chemicals, pesticides and things that the human body has never seen over millions of years, the body looks at those chemicals as new and foreign and often creates an inflammatory response," Cohen says. "The cleaner our diet in terms of (artificial) chemicals, and the more nutritious our diet in terms of the types of foods we choose, the more it will benefit our joint health."
Some older research suggested drinking alcohol could help prevent osteoarthritis and protect the heart. However, a 2021 review and meta-analysis suggests those studies were inaccurate. In fact, consuming alcohol (of any kind) does more harm than good, Bruning says, aligning with an advisory from the World Health Organization (WHO).
"Alcohol can worsen arthritis symptoms. Regardless of beverage choice, alcohol is toxic to every part of the body," Bruning says. "While it's tempting to think red wine with its bevy of antioxidants might be an exception, it's best to limit alcohol intake with an autoimmune disorder like arthritis."
https://www.nextavenue.org/seven-foods-to-eat-if-you-have-arthritis/
