Dietary support for arthritis is focused on the elimination of dietary triggers for arthritis symptoms. Consumption of saturated fats, as well as diets high in refined foods such as white flour products and sugar, can promote inflammation, while omega-3 fatty acids, dietary fiber, foods rich in B vitamins and garlic, turmeric and ginger have been linked to decreased inflammation, according to the National Center on Physical Activity and Disability.
Healthy Fats and Lean Protein
Although diet cannot cure arthritis, eating omega-3 fatty acids, such as those found in cold-water fish, has been linked to reduced joint inflammation in rheumatoid arthritis, according to MayoClinic.com, but more research is needed to prove this conclusively. Sources of omega-3 fats are trout, salmon, herring, mackerel, walnuts, walnut oil, flaxseeds and flaxseed oil. The Physicians Committee for Responsible Medicine reports omega-3s play a role in reducing morning stiffness and decreasing tenderness in joints. Monounsaturated fats, found in avocados and nuts, in particular cashews, peanuts and almonds, are also in olive oil and vegetable cooking oils that can be substituted for butter and hard margarine. If you suffer from arthritis, consider a healthy diet rich in nuts, lean protein and fish with little or no fatty red meat. Avoid trans-fatty acids in french fries, onion rings, processed foods and in commercially baked goods, such as crackers, cakes, doughnuts and cookies.
Dietary Fiber
Low-fiber diets have been linked to increased amounts of C-reactive protein, a protein involved in systemic inflammation, according to the NCPAD. Because eating refined low-fiber carbohydrates, especially refined sugar and white flour baked goods, can lead to inflammation, if you have arthritis, avoid fruit drinks and salad dressings high in refined sugar and choose whole-grain products and fiber-rich cereals. If you have a rare form of arthritis called "sprue," it is caused by allergies to wheat and wheat products. Avoiding wheat will eliminate the arthritis, according to the University of Washington Department of Orthopedics and Sports Medicine, but check first with your doctor.
Foods Rich in B Vitamins
B vitamins, especially B-6, B-12 and folic acid, help reduce blood levels of the amino acid homocysteine, which is linked to systemic inflammation. Eating fortified breakfast cereals is a good choice if you suffer from arthritis. Foods containing high amounts of B-6 are fish, nuts, eggs, milk, poultry, whole grains, seeds, avocados, bananas, carrots and soybeans. B-12 is in dairy products, fish and eggs. Whole-wheat products are rich in folic acid, as are eggs, leafy green vegetables, oranges, melon, strawberries and legumes.
Ginger, Garlic and Turmeric
Ginger contains volatile oils and phenol compounds that give support in inflammatory conditions such as arthritis, according to the University of Maryland Medical Center. Eating ginger twice a day, for example in ginger tea, may help reduce joint pain. Garlic and turmeric, known as anti-inflammatory herbs, are both members of the ginger, or Zingiberaceae, family and may decrease arthritis inflammation. Ginger, garlic and turmeric can spice up your cooking as well as help you with your symptoms. However, if you are considering taking them as supplements, only do so with the consent of your doctor.
References
- National Center on Physical Activity and Disability: Eating Well to Fight Arthritis
- MayoClinic.com: Rheumatoid Arthritis
- Physicians Committee for Responsible Medicine: Section Eight: Nutrition and Arthritis
- University of Maryland Medical Center: Ginger
- University of Washington Department of Orthopedics and Sports Medicine: Diet and Arthritis
