The term "arthritis" refers to diseases characterized by chronic joint inflammation, pain and stiffness. Over 100 forms of arthritis exist and affect roughly 46 million Americans. Common forms include osteoarthritis, which typically results from usual wear and tear, rheumatoid arthritis -- an autoimmune disorder, and gout, which occurs when uric acids builds up and crystallizes in a single joint. Although dietary changes cannot cure arthritis, they may help reduce your symptoms and enhance your overall health.
Grains
Grains provide rich amounts of glucose -- your body's main dietary source of energy. Because whole grains contain more fiber and digest slower than refined grains, they may enhance appetite control and weight management. They may also reduce inflammation. Americans typically consume fewer than one serving of whole grains daily, according to Arthritis Today, falling below the daily recommended allowance of three or more daily servings. If you have sprue, a rare form of arthritis associated with a wheat allergy, avoid all wheat-containing grain products. Otherwise, incorporate whole grains such as oats, brown rice, wild rice, barley and popcorn into your diet and limit refined grains, such as enriched flour.
Meat and Fish
Protein promotes muscle growth and repair, blood sugar balance and immune function. Meat and fish provide more protein per serving than other foods. But meat, particularly red, processed and fried varieties, may trigger or worsen inflammation. Opting instead for leaner protein sources, such as legumes and fish, may help reduce inflammation. MayoClinic.com recommends that people with gout limit meat and fish to no more than 4 to 6 oz. per day because both foods are high in purines -- substances that increase uric acid production. Consuming more plant protein sources, such as beans and lentils, may improve gout symptoms.
Dairy Products
Dairy products supply significant amounts of protein and the micronutrients calcium and vitamin D, which promote strong, healthy bones. High-fat dairy products, such as whole milk, ice cream and cheddar cheese, contain saturated fat and may increase inflammation. Low-fat milk, on the other hand, may help reduce gout symptoms. Switching from a typical Western diet, high in animal-derived protein and sugars, to a vegan diet, free of meat, fish and dairy products, has helped reduce rheumatoid arthritis symptoms in some cases, according to the University of Maryland Medical Center. If you tolerate dairy products well, low-fat milk, yogurt and cottage cheese fit well within an arthritis-friendly diet.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants -- nutrients that strengthen your body's ability to defend itself against infections and disease. Although scientific evidence is lacking, according to coauthors of "The Great Physician's Rx for Arthritis" Jordan Rubin and Joseph Brascon, nightshade vegetables, such as white potatoes, tomatoes, eggplant and all types of peppers, are believed to increase inflammation in some arthritis sufferers. If you find that consuming these foods worsens your symptoms, choose alternate varieties most often. The antioxidant vitamin C may help reduce inflammation. Particularly good vitamin-C-rich fruits and vegetables include berries, citrus fruits, cantaloupe, tomatoes, red and green bell peppers, leafy greens and Brussels sprouts.
References
- Arthritis Today: Whole Grains Help You Lose Weight and Fight Inflammation
- University of Wisconsin Orthopaedics & Sports Medicine: Diet and Arthritis
- MayoClinic.com: Gout Diet
- University of Maryland Medical Center: Rheumatoid Arthritis
- "The Great Physician's RX for Arthritis"; Jordan Rubin and Joseph Brascon; 2007
- Arthritis Foundation: Types of Arthritis
