Foods to avoid for arthritis and inflammation… Some people find that changing their diet helps their arthritic symptoms. This could include avoiding inflammatory foods like saturated fat and added sugar. It may also entail avoiding meals high in purines.
In this post, we will look at eight categories of foods that a person with arthritis should avoid. We also examine an anti-inflammatory diet and which foods may aid persons with the illness. The article then delves into different ways that persons with arthritis might manage their illness.
Foods to avoid for arthritis and inflammation
Fats That Cause Inflammation
Food to avoid for arthritis and inflammation… Various forms of fat cause inflammation in the body. A person with arthritis should avoid the following activities, according to the Arthritis Foundation:
- Omega 6 fatty acids: These acids are abundant in a variety of oils, including corn, safflower, sunflower, and vegetable. Omega 6 fatty acids are not dangerous in moderation, yet many Americans consume a lot of them.
- Saturated fat can be found in meat, butter, and cheese. Saturated fat should make up less than a person’s total daily calorie intake.
- Trans fats: This type of fat is hazardous because it lowers “good” cholesterol, boosts “bad” cholesterol, and causes inflammation. Trans fats were banned from prepared foods by the Food and Drug Administration (FDA) in 2018 (Trusted Source). Some processed foods may and can still contain trans fats, so consumers should double-check the nutrition facts panel and ingredient list to be certain.
Extra Sugar
According to a reliable source, persons who consume frequent sugar-sweetened soda have an elevated risk of developing rheumatoid arthritis (RA). Consuming sugar-sweetened beverages on a regular basis can/ will likely lead to obesity, inflammation, and other chronic conditions.
Many things have sugar added to them. Always read the nutrition labels on breakfast cereals, sauces, and soft drinks because they may contain surprising levels of added sugars.
Sodium-rich Foods
Excessive salt or sodium consumption may increase the risk. A reliable source for developing autoimmune disorders like RA. It may also aggravate RA symptoms.
High salt consumption can also elevate blood pressure and increase the chance of developing other chronic illnesses such as cardiovascular and renal disease, heart failure, and stroke. People should limit their sodium consumption to less than 2,300 milligrams (mg) per day (about 1 teaspoon of salt).
Nightshades
Nightshades are a type of vegetable that contains the solanine chemical. Nightshades have not been proven to cause arthritis pain in studies.
Some research suggests that solanine-containing vegetables may disrupt the gut microbiome and hence indirectly promote inflammation, but an animal study discovered that several nightshades may, in fact, lower inflammation.
The Arthritis Foundation, on the other hand, recommends that those who fear nightshades may aggravate symptoms remove them from their diet for a while, then reintroduce them one at a time. Nightshade veggies include the following:
- Tomatoes
- Red bell peppers
- Hot peppers
- Eggplant
- Potatoes
Keeping a food diary might help a person keep note of any sensitivities to certain foods. If any nightshades cause symptoms after reintroduction, they should avoid these veggies.
Foods That are High in Purines
Gout patients may benefit from a low-purine diet in addition to their meds, according to their doctor. Purines are dietary substances that the body turns into uric acid. Gout attacks are caused by uric acid buildup in circulation. Purines are abundant in the following foods, according to (CDC):
- Liver with other organ meats
- Beer and other alcoholic beverages
- Cured meats, including ham, bacon, and lunch meats
- Mussels and scallops are examples of seafood
End Products of Advanced Glycation (AGEs)
AGEs are inflammatory chemicals that can build up in tissues, especially as people age. Diabetes and rheumatoid arthritis patients frequently have elevated AGE levels. As a result, lowering AGE levels may aid in the reduction of inflammation.
Both fat and sugar raise AGE levels in the body. Some food processing processes, as well as high-temperature cooking, raise the AGE levels in food.
Red and Processed Meats
High processed meats and dairy diet products may aggravate RA symptoms. Several studies Red meat consumption has also been connected to the early development of RA, according to Trusted Source. Plant-based diets, on the other hand, may help to alleviate arthritic symptoms.
Carbohydrate Refinement
Refined carbs comprise extra sugars and grains that have been processed further, removing fiber and minerals. White bread, various baked products, and desserts are examples of foods high in refined grains.
Diets high in refined carbs may aggravate arthritic inflammation. Consumption of refined carbohydrates can also raise insulin resistance and is linked to an increased risk of obesity. Both of these are arthritic risk factors. A low-carbohydrate diet has been shown in studies to lessen pain symptoms. People suffering from knee osteoarthritis can rely on this reliable source.
Arthritis Types
There are various forms of arthritis, all of which cause joint pain, swelling, and stiffness. Osteoarthritis is considered the most common arthritis. Other varieties include:
- Arthritis rheumatoid
- Arthritis psoriatic
- Idiopathic arthritis in children
- Gout
- Lupus
- Spondylitis ankylosing
According to the CDC, one in every 100 adults in the United States has arthritis.
Can a Healthy Diet Help Arthritis?
A person’s diet can help:
- Lower the body’s inflammatory levels
- Maintain a healthy weight
- Increase tissue health and repair
In most cases, inflammation protects the body from harm by aiding in infection defense and wound healing. Chronic symptoms can develop when inflammation persists for an extended period of time.
Inflammation levels are affected by what a person eats. Some foods are anti-inflammatory, while others are inflammatory.
Numerous studies, according to the Arthritis Foundation, suggest that anti-inflammatory diets help lessen arthritis discomfort and progression. Inflammation levels are also affected by a person’s body weight. Cytokines are immune cells that cause inflammation and are produced by fat cells.
A diet can help a person maintain a healthy weight, which can aid with inflammation and alleviate joint pressure. Finally, certain foods are known to aggravate certain forms of arthritis. Purine-rich foods, for example, can trigger a gout attack.
Inflammation levels are affected by what a person eats. Some foods are anti-inflammatory, while others are inflammatory.
Foods to Consume for Arthritis
People suffering from arthritis may benefit from eating the foods listed below.
Fats that are Anti-inflammatory
According to the Arthritis Foundation, the following fats can help reduce inflammation:
- Unsaturated fats include olive oil, avocado oil, and nut and seed oils. Extra virgin olive oil includes the anti-inflammatory chemical oleocanthal, which is related to ibuprofen.
- Omega-3 fatty acids, which you can find in fish oil such as salmon, sardines, and herring. Researchers in the field of arthritis advocate consuming at least two meals of oily fish every week. A person can also take a fish oil supplement. Vegan omega-3 sources include walnuts, flax seeds, and their oils.
Vegetables and Fruits
Studies have shown that Plant-based diets reduce RA symptoms. These diets are often high in anti-inflammatory fruits and vegetables and naturally avoid numerous RA-trigger items. According to the Arthritis Foundation, the following fruits and vegetables may be especially beneficial for those with arthritis:
- Onions, garlic, and leeks are all high in quercetin, an anti-inflammatory chemical. They also include sulfur compounds, which may help to prevent cartilage injury.
- Sweet potatoes, squash, and carrots: Carotenoids, which are antioxidants, are found in orange and red vegetables.
- Green leafy veggies: Calcium-rich vegetables such as cabbage, broccoli, Swiss chard, and spinach are important for bone health. They are also high in antioxidants.
- Citrus fruits, strawberries, and kiwi fruit: According to the National Institutes of Health (NIH), diets strong in vitamin C help protect bone and cartilage. Vitamin C is an antioxidant as well.
Anti-inflammatory Diet
Eating an anti-inflammatory diet may help those with inflammation stay healthy and avoid chronic inflammation symptoms. The Mediterranean diet is a well-researched anti-inflammatory diet. The following foods are prioritized in the Mediterranean diet:
- Extra virgin olive oil
- Lean meats, eggs, and fish, entire grains, fruits, and veggies
- Seeds and nuts
The diet also contains moderate amounts of dairy items while limiting added sugar, alcohol, and red meat. The Arthritis Foundation says a Mediterranean diet may lower inflammation and pain in persons with osteoarthritis while also protecting against fracture risk.
Some Mediterranean diet followers may lose weight without calculating calories or reducing portion sizes. A major population-based study published in 2018 discovered that men who ate a Mediterranean diet had a decreased risk of acquiring RA. Another study showed that the antioxidants in the Mediterranean diet may help persons with RA feel less pain.
Takeaway
Anti-inflammatory foods may aid in the management of arthritis symptoms. Fruits, vegetables, whole grains, and anti-inflammatory fats are examples. Someone with arthritis which is having difficulty finding the ideal food plan may want to consult with a qualified dietician.
