From prevention.com/food-nutrition
More research is needed, but anti-inflammatory ingredients could be worth adding to your diet
Arthritis isn't a disease that only affects older people. “Arthritis is damage or inflammation to joints, where the bone connects to another bone,” says rheumatologist Donald E. Thomas, Jr., M.D., FACP, FACR, RhMSUS, of Arthritis and Pain Associates of PG County and associate professor at the Uniformed Services University. “There are more than 100 types, and any age can be affected.” In fact, it’s the number one cause of disability in the U.S., he adds.
Research has found that inflammation plays a role in all types of arthritis. Although there’s no specific food or single nutrient that can prevent arthritis, eating a balanced diet that includes anti-inflammatory foods may be beneficial. Meanwhile, a diet that’s centred around highly-processed foods, higher fat foods, and red meat could be linked to autoimmune diseases, including certain types of arthritis, Dr. Thomas says.
Below, experts provide more specifics around foods that may help (or potentially worsen) arthritis, as well as other lifestyle factors that could help ward off the condition or alleviate its symptoms. But first, if you’re dealing with any form of arthritis or its symptoms, always check in with your healthcare provider for personalized advice.
What does arthritis do to the body?
Although there are many types of arthritis, the most common is osteoarthritis (OA). “People feel stiff in the mornings or after sitting, but you feel better after you walk it out,” says Dr. Thomas. “There also can be pain or ‘crunchiness’ or cracking sensations and joint swelling.” It’s typically referred to as a “wear and tear” arthritis because it occurs in joints after years of use. Although common in older people, younger people also may be affected, especially if they’ve experienced injuries from sports, accidents, or physically-demanding jobs.
Gout is the most common type of inflammatory arthritis and causes sudden, intense attacks of joint pain, often in the toes, ankles, or knees. Rheumatoid arthritis (RA) is the second most common inflammatory arthritis. With RA, the immune system mistakes the body’s cells for invaders and releases inflammatory chemicals that attack the synovium, or joint lining, that produces a fluid to help joints move smoothly. Other types of autoimmune inflammatory arthritis include psoriatic arthritis, systemic lupus erythematosus (SLE), and scleroderma, says Dr. Thomas.
What nutrients can help with arthritis?
Unfortunately, it’s not super straightforward. “There isn’t a list of nutrients that are especially helpful at preventing or helping arthritis,” says Elena Schiopu, M.D., professor of medicine in the division of rheumatology at Medical College of Georgia at Augusta University. “Most of the scientific publications lack validated measures of assessing the true impact of certain foods on arthritis, mostly because it is difficult to track the human consumption outside questionnaires based on simple recollection.”
That being said, while there’s no magical nutrient that’s been identified to prevent or manage arthritis, diets rich in foods with anti-inflammatory properties could be helpful. “We lack good randomized controlled trials to prove any of these nutrients work, but there’s some good medical evidence that diets such as the Mediterranean diet may reduce risk of developing diseases such as RA,” says Dr. Thomas.
5 foods that may help prevent or manage arthritis
Some research has found that foods with anti-inflammatory properties, such as the following, may help.
Extra-virgin olive oil
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Research has found that using high-quality extra virgin olive oil regularly may reduce joint inflammation and pain. A small study out of Spain tested olive oil rich in oleocanthal, a natural compound that may act similarly to ibuprofen (although more research is needed), says Sandra Vasquez, M.S., R.D., CSOWM, at Cooper University Health Care. “Participants who consumed this EVOO daily for one month showed significant decreases in inflammatory markers and improvements in antioxidant status.”
In addition, separate lab research found oleocanthal can block enzymes responsible for inflammation and joint pain, protecting cartilage cells and reducing the production of harmful molecules, says Vasquez.
Fatty fish
Omega-3 fatty acids, found in fish such as salmon and sardines, have anti-inflammatory properties, says Vasquez. Other oily fish to consider include tuna, herring, anchovies, scallops, and other cold-water fish.
If you don’t love fish, talk to your doctor about an omega-3 fatty acid supplement. An older review of 10 randomized clinical trials found that supplements may help alleviate pain for patients with RA, says Vasquez, but more research is needed.
In addition, a 2024 study of over 21,000 people followed for two years showed that with omega-3 supplementation there was a decreased risk of developing an autoimmune disease, especially in those with a family history, says Dr. Thomas.
Yogurt
There’s evidence that yogurt can help boost gut health, which is receiving increasing attention in recent years for its role in overall health. And a study published in Nutrients found that yogurt consumption is linked with lower levels of chronic inflammation. “Look for yogurts with live cultures, and add about six walnuts to boost your omega-3s at the same time,” suggests Dr. Thomas.
Berries
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Diets rich in vegetable and fruits, which are a mainstay of the Mediterranean diet, are a great addition to any eating plan. “Foods such as berries contain powerful phytochemicals that combat inflammation,” says Wendy Ramey, BsPharm, RPh, CSP, a clinical pharmacist at the University of Kentucky Specialty Pharmacy & Infusion Services. “Berries contain polyphenols, which give them their bright red and deep purple colours, to support an anti-inflammatory diet.”
Ginger
Ginger contains bioactive compounds such as gingerol and shogaol, which contribute to its anti-inflammatory and antioxidant properties. There’s good evidence it may be worth including in an anti-inflammation diet, says Dr. Thomas.
Foods to avoid when managing arthritis
There’s also research that indicates some foods people may want to avoid when it comes to managing arthritis. “Although still small in numbers, more and more publications are starting to recognize the role of ultra-processed foods, which are very prevalent in the westernized diet, not only in metabolic disorders such as diabetes, which is linked to obesity, but also in neurological conditions like Alzheimer’s, dementia, and inflammatory arthritis such as RA,” says Dr. Schiopu.
For example, studies have shown that many foods common in the standard American diet may be linked with an increased risk of RA, says Dr. Thomas. Those foods include red meats, processed meats, foods high in saturated fats, foods high in salt and sugar, and foods low in fibre.
Other lifestyle factors that may help manage arthritis
While you should talk to your healthcare provider for a personalized treatment plan, there are some lifestyle factors that may help you prevent or manage arthritis, including:
Bottom line
While there’s no single nutrient that will protect you from arthritis or its symptoms, there are many ways that may help manage inflammation in the body. That includes increasing your intake of anti-inflammatory foods and incorporating healthy habits, including getting adequate sleep and exercise, managing stress, and maintaining good dental health.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
https://www.prevention.com/food-nutrition/a65657890/best-foods-to-eat-for-arthritis/
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