A lot of the pain and hassle from living with joint problems can be managed with the proper arthritis diet. Here’s a list of foods to help you with your new diet plan.
Arthritis Diet: Foods to Eat
1. Fatty Fish
Fish are an excellent source of omega-3 fatty acids. These fatty acids help relieve inflammatory symptoms of rheumatoid arthritis.
They intermix with cartilage cells and decrease the enzymes that cause inflammation.
Some good examples of fatty fish for your arthritis diet include:
- Mackerel (4,107 mg per serving)
- Salmon (4,023 mg per serving)
- Herring (3,181 mg per serving)
- Sardines (2,205 mg per serving)
- Cod (2,208 mg per serving)
If you’re a vegan and looking for ingredients for your arthritis diet, flaxseed is a good option. It is a plant-based source of alpha-linolenic acid, a compound which helps ease the symptoms of rheumatoid arthritis and reduces the risk of heart disease.
Here are a few food recipe ideas if you want to add this to your anti-inflammatory diet:
- Mix it with smoothies.
- Add to granola or cereal recipes.
- Use it for breading when cooking.
- Make it as a meat substitute.
- Sprinkle it on top of oatmeal or yogurt.
Broccoli contains a compound called sulforaphane which helps inhibit the development of osteoarthritis.
Sulforaphane Definition: A compound found in cruciferous vegetables that fights inflammatory markers in the blood.
When choosing broccoli, make sure to get the vegetable with a darker color. The dark color indicates high antioxidant content.
If you’re the type who isn’t particularly keen to broccoli, these recipes may help you learn to like it a little more so you can fight arthritis:
- Add cheese to make it a broccoli gratin.
- Mash it with potatoes.
- Roast it with garlic and butter.
- Try Asian stir-fry.
- Mix it with your mac and cheese.
Another study by Lee et. al (2009) talked about another content of garlic – diallyl disulfide. This compound represses the enzyme that triggers cartilage destruction and arthritis.
Here are some arthritis diet recipes with garlic:
- Top roasted garlic on mac and cheese.
- Make patties with thyme and quinoa.
- Mix it with your guacamole.
- Dip nachos in garlic cream sauce.
- Spice up your chocolate truffles with garlic.
5. Olive Oil
The more concentrated olive oils contain the most oleocanthal. In order to determine that, make sure to look for that “throaty bite” in the oil.
Here are olive oil recipes for your arthritis diet:
- Toss walnuts and spinach in it.
- Bake olive oil cake.
- Drizzle it over avocado toast.
- Poach tuna in it.
- Mix with vinegar and use as a salad dressing.
- Use olive oil instead of butter for your tart crust.
Make sure to watch your intake because 1 tablespoon has 119 calories. Too much can lead to unwanted weight gain.
Ginger is popular in Asian medicine. It is used to alleviate motion sickness, sore throat, and symptoms of arthritis.
Ramadan, Al-Kahtani, and El-Sayed (2010) explored how gingerols and shogaols in ginger significantly suppressed the production of inflammation-inducing cytokines.
If you don’t know how to add ginger to your arthritis diet, here are a few tips:
- Boil it and squeeze lemon on it for a soothing tea.
- Blend it with your green smoothie.
- Shred and sprinkle it on your salad.
- Bake it into a cookie.
- Grate it into soup.
7. Green Tea
Green tea is rich in polyphenols, which are potent antioxidants that combat cell-damaging free radicals. These compounds help reduce the incidence and severity of rheumatoid arthritis by preserving cartilage integrity and suppressing the bone loss process.
Here are interesting green tea recipes you can try for your arthritis diet:
- Mix it with citrus for a refreshing iced tea.
- Drink it with a splash of milk and vanilla extract.
- Churn it into ice cream.
- Make it into a frosting.
- Use it to flavor your cakes.
If you’re suffering from gout, tart cherries can actually keep the painful flares in check. A study proves that consuming cherries over a 2-day period lowers the risk of gout attacks by 35%.
Aside from helping with arthritis, tart cherries also help decrease bad cholesterol.
This fruit is also packed with antioxidants called anthocyanins, vitamin C, zinc, potassium, and iron. More than that, it also contains melatonin which helps people who have trouble sleeping.
Anthocyanins Definition: Pigmented flavanoid compounds that give plants, fruits, and vegetables their color.
Here are a few ways to add cherries to your meals:
- Drink it as juice.
- Top it on your salad.
- Mix it with yogurt and oatmeal.
- Blend it into a smoothie.
- Bake it into a pie.
9. Whole Grains
Whole grains are rich in antioxidants which protect your cells from further damage as the Arthritis Foundation suggests. Oats also keep the cardiovascular system healthy as the rich fiber content binds with bad cholesterol to be excreted out of the body.
Below are a few whole grains for your food recipe for arthritis:
- Brown rice
- Whole Wheat
- Whole-grain barley
Check out more foods that can help fight arthritis in this video from Fast Remedy:
The goal of the arthritis diet is to slow down the progression of the disease and alleviate its symptoms, particularly inflammation. These suggested foods should be properly portioned and mixed into your diet to help with arthritis.
Consult with your dietician or physician so you can formulate an appropriate anti-inflammatory diet plan for you.
And remember that a proper diet should always be accompanied by regular exercise and an overall healthy lifestyle. In the end, the best way to prevent any disease is to genuinely take care of yourself.
What foods do you include in your arthritis diet? Do you have recipes in mind to try out with this food list? Write them down in the comments below.
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