Arthritis

Reduce pain and swelling in joints in 4 weeks by avoiding inflammatory and trigger foods

Recommended For

Arthritis, Fibromyalgia, Gout, Osteoarthritis, Psoriatic arthritis, Rheumatoid arthritis.

Diet Goals

Decrease sugar and fat intake; learn food triggers

Maintain healthy weight
Increase foods that fight inflammation
Decrease processed foods, saturated fats

You never think of diet as a way to relieve pain but nutrients in fruits, veggies and whole grains can actually decrease inflammation and pain.

Food Recommendations

Foods to Eat

Fruits, Vegetables: Berries, avocado, leafy greens, carrots

Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Fish two times per week: Salmon, bass, cod, crab, scallops, shrimp

Beans, Legumes: Lentils, soy, black beans, peas, chickpeas

Green tea: Decaf or caffeinated contain antioxidants, polyphenols

Olive oil: Extra virgin olive oil contains more antioxidants, vitamins

Foods to Avoid

Red meat: Beef, lamb, pork, goat, veal, mutton

Fatty foods: Chocolate, fast foods, chips, pastry, pies

Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits

Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes

High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Dairy: Products made from milk; cheese, butter

Diet Rules

Additional Information

Research

A 2018 study found that the Mediterranean diet or a plant based diet can reduce pain, and increase physical function in people living with rheumatoid arthritis

Anti-inflammatory diet and healthy lifestyle, including sleep and exercise, can result in decreased systemic inflammation and even pain relief in 2-3 weeks.

Studies show regular exercise (30 min walking/day) reduces risk of chronic diseases; has anti-inflammatory effects.

Caveats

Chronic inflammation leads to chronic diseases; high sugar, fat and sodium are the most inflammatory foods.

Strongest natural anti-inflammatories are omega-3 foods: fish, seafood, nuts, seeds, and plant oils.

Fiber helps lower levels of C-reactive protein (CRP), a sign of inflammation.

Safer to get nutrients from foods; glucosamine can raise blood sugar, chondroitin can interact with blood thinners.