If your arthritis is flaring up again, it may be time to check your grocery list. The foods you choose to eat on a regular basis may be triggering your arthritis and making it more painful than ever.

Fortunately, studies now show that following an anti-inflammatory diet can help reduce arthritis symptoms and pain. You may be able to fight back against swelling, stiffness and inflammation by making smarter food choices.

Let’s fight arthritis with these winning healthy foods.

6 Ways to Fight Arthritis with Food

Omega-3 (fish and nuts)

Omega-3 is packed with anti-inflammatory properties. Specifically, omega-3 can help manage the anti-inflammatory response by reducing inflammatory proteins in your body, which in turn is key for managing your arthritis. This means that you can reduce joint stiffness and pain by incorporating omega-3 into your diet.

You’ve got several options for boosting omega-3 in your diet. Most commonly, omega-3 is found in fish and nuts. You can eat salmon, tuna or your favorite fish at least twice a week. Alternatively, you can take omega-3 supplements if you’re not fond of fish.

Antioxidants (fruits and veggies)

Antioxidants are key to your immune system’s health. Arthritis patients want to protect their immune system because of its role in managing inflammation and supporting general health.

Antioxidants are your best foot soldiers and you can get more of them by eating fresh fruit and vegetables. In particular, if you want to boost your immune system, opt for leafy greens like spinach, kale and broccoli, as well as berries. You can also consume beans to get enough antioxidants in your diet.

Fiber (beans, nuts, berries, veggies)

Fiber is a good for arthritis too. For arthritis patients, fiber is another anti-inflammatory that reduces inflammatory proteins in the body. In particular, you can choose “super” fiber foods such as beans, popcorn, nuts, berries and crunchy vegetables.

You can also opt for grain-based fiber sources including whole wheat, brown rice, bran and oatmeal. However, if gluten is a trigger for your arthritis, you should stick to other options, especially crunchy vegetables, which are antioxidant-rich.

Olive oil

Olive oil is a big part of an anti-inflammatory diet. In particular, extra virgin olive oil, which is less processed, has antioxidants and healthy fats. Olive oil is also known for being rich in oleocanthal, which studies show plays a role in reducing inflammation.

Olive oil is a strong solution for arthritis patients. The best way to incorporate olive oil in your diet is to replace cooking oils, sauces and dressings with olive oil. It’s a one-stop shop for your flavor needs.

No processed foods

Nixing processed foods can be the best step to reducing inflammation. Many processed foods contain compounds that trigger inflammation instead of reducing it. For example, some of the worst additives for inflammation are found in processed foods. These include:

  • MSG: a flavor enhancer found in canned veggies and soup.
  • Nitrites: preservatives found in deli meats and hot dogs.
  • Aspartame: such as artificial sweeteners and diet sodas.

Overall, you want to avoid any foods with unhealthy fats, which are often processed. While you may occasionally enjoy cookies, chips and cake, try to stick to the fresh stuff. When in doubt, the fresh option has more nutrients and less icky ingredients.

No salt

Some countries are now passing laws about keeping salt shakers off restaurant tables and for good reason. Instead of always having salt handy, it’s good for you to think about how much salt you’re consuming.

If you want to continue an anti-inflammatory diet, you should ditch extra salt in your dishes. Too much salt can cause high blood pressure and make inflammation worse. You might consider olive oil as a flavor enhancer instead of salt, or get flavor from herbs and spices, which have nutritional value.

Bonus tip

Studies show that green tea is great for reducing joint pain. Apparently it includes an antioxidant that blocks inflammation. Stock up on green tea for pain relief!

Customize your diet for your type of arthritis

Depending on your type of arthritis, certain foods may help your physical symptoms. Specifically, experts at the Arthritis Foundation recommend the following guidelines for each type of arthritis: 

  • Rheumatoid arthritis: A Mediterranean-style diet that includes omega-3, antioxidants, olive oil and whole grains.
  • Osteoarthritis: A plant-based diet with whole grains, milk (not cheese), broccoli, brussel sprouts, garlic, onions and leeks.
  • Gout: A Mediterranean-style diet that includes berries, coffee and low-fat dairy. Avoid meats and alcohol.
  • Osteoporosis: A low-fat diet with dairy, leafy green vegetables, fish, eggs and olive oil.

Combine diet with lifestyle

To maximize the benefits of an anti-inflammatory diet, you might also consider lifestyle changes.

  • Exercise: Exercise such as aerobics, swimming and yoga are great options for getting your joints moving. Regular exercise can help reduce swelling and boost range of motion.
  • Meditation: Take a mind-body approach and try meditation as a relaxation technique that will reduce stress and pain.
  • Massage therapy: Massage can help reduce stiffness and inflammation, as well as reduce stress.
  • Supplement: Incorporating helpful herbs and natural supplements into your routine can maximize the benefit from healthy food and speed up your results. Ask a Naturopathic Practitioner what herbs and supplements are right for you.

Take charge of your arthritis and battle your symptoms with informed food choices!

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