Just like there’s no miracle cure for arthritis, there’s no miracle diet that can alleviate all your symptoms. However, certain foods can reduce inflammation and otherwise improve your joint health.
“Dietary changes may not help every patient with arthritis, but what you eat can help with inflammation,” says Dr. Kevin Jones, a board-certified orthopedic surgeon at Beaufort Memorial Orthopaedic Specialists. “For instance, nutrients such as vitamin D and dietary fats are thought to play roles in alleviating some forms of arthritis pain, so getting more vitamin D and eating healthy fats may help. But more importantly, eating healthy keeps you at a healthy weight, and we do know that carrying extra pounds can increase pressure on joints, pain, inflammation and other factors that can make arthritis worse.”
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Your Arthritis Diet
An arthritis-friendly diet doesn’t look too different from your average healthy diet. A Mediterranean-style diet, heavy on fresh fruits, vegetables, fish, nuts and seeds, can help lower inflammation. Whole grains, beans and healthy fats, including olive oil and avocado, also help.
You can also add foods that can lower inflammation and/or boost collagen, which supports connective tissue. Those foods include:
- Berries
- Carrots, sweet potatoes and other vegetables high in vitamin A
- Cinnamon
- Citrus fruit and other foods high in vitamin C
- Cruciferous vegetables, such as broccoli, cabbage and cauliflower
- Garlic and onions
- Ginger
- Leafy greens
- Low-fat, unsweetened dairy
- Nightshade vegetables, including eggplants and tomatoes
- Oily fish high in omega fatty acids, such as salmon and sardines
- Tart cherries
- Tofu and other soy products
- Turmeric
- Whole grains
Finally, drink plenty of water, which keeps your joints lubricated and has zero calories.
“Even if these foods don’t immediately lessen your arthritis pain, a healthy diet can help lower your blood pressure and lead to weight loss,” Dr. Jones says. “Both of these things can make your arthritis symptoms more manageable.”
Foods to Avoid for Arthritis
Unsurprisingly, foods that are unhealthy for your heart are also not great for your joints. Skip sugary sodas and artificial sweeteners, and avoid foods that are highly processed or high in sodium, including processed meats.
Read More: Exercise for Arthritis: Move More, Hurt Less
Refined carbohydrates, such as white bread, crackers, cookies and white rice, are digested more quickly than whole grains, causing a quick spike in blood sugar and an inflammatory response. Although some studies have linked red wine to lower inflammation, alcohol dehydrates you, and dehydration can increase joint pain.
“Eating a healthy diet is good for a number of reasons, but it’s not a cure-all for arthritis pain,” Dr. Jones says. “If dietary changes don’t lessen your pain, speak with an orthopaedic surgeon about other solutions, such as joint injections, physical therapy and, possibly, joint replacement surgery.”
Our registered dietitians can help you revamp your diet.
But if joint pain significantly interferes with your quality of life, you may need to request an appointment with one of our orthopedic surgeons.
