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Anti-inflammatory Diet For Rheumatoid Arthritis: Recipes And More

Following an anti-inflammatory diet may help reduce inflammatory symptoms of rheumatoid arthritis (RA). Foods that may help manage inflammation include certain fruits, vegetables, nuts, seeds, and even popcorn.

Following an anti-inflammatory diet is one way to reduce the amount of inflammation in the body.

While inflammation is not always a bad thing — it is the body's natural response to protect against cell injury — it can become problematic if it persists for too long or becomes chronic.

Chronic inflammation can increase the risk of certain health conditions and worsen symptoms of diseases such as RA, gout, and irritable bowel syndrome (IBS).

It can also cause symptoms such as body pain, chronic fatigue, depression, anxiety, constipation, weight changes, and frequent infections.

An anti-inflammatory diet involves eating nutritious foods that have anti-inflammatory properties and reducing the intake of foods and beverages that may promote inflammation in the body, such as processed meats and foods high in added sugar.

Certain foods contain compounds that have powerful anti-inflammatory effects, such as the anthocyanins found in berries and the omega-3 fats found in seafood.

Making small but meaningful changes to the diet may help reduce the inflammation that conditions such as RA cause. These changes may also boost energy and make it easier for a person to maintain a moderate weight.

This article looks at several anti-inflammatory recipes for different times of the day. Many of the recipes and suggested meals are also suitable for vegetarians and vegans.

To feel full and satisfied on an anti-inflammatory diet, people may wish to start the day with a protein-rich breakfast. Examples include:

  • an omelet containing fresh vegetables such as spinach, mushrooms, and peppers
  • unsweetened Greek yogurt topped with berries, pumpkin seeds, and hemp seeds
  • oatmeal with nut butter and chopped apples
  • A warm cup of green tea is an excellent choice for an anti-inflammatory breakfast drink.

    Green tea contains catechins, which can regulate pro-inflammatory cells such as neutrophils and macrophages, helping to reduce inflammation.

    Fruit

    Fruits like berries, cherries, and citrus fruits are high in anti-inflammatory compounds such as polyphenolic acids, vitamins, and minerals and make delicious additions to an anti-inflammatory diet.

    Citrus fruits like grapefruits and oranges are a great source of vitamin C, a powerful antioxidant that can limit oxidative stress and reduce inflammation.

    Incorporating fruit into the diet at breakfast, as a snack throughout the day, or as an after-dinner dessert can help decrease inflammation.

    According to the U.S. Department of Agriculture's Dietary Guidelines for Americans, people should aim to eat about 2 cups of fruit per day.

    Examples of fruits to include are:

    Fiber-rich oatmeal

    Oats are not just a great source of fiber — they also have anti-inflammatory properties. They contain components, such as bioactive phytochemicals, that possess strong antioxidant and anti-inflammatory properties.

    Oats are also rich in beta-glucans, which may help decrease inflammatory markers and may have a protective effect against chronic inflammatory diseases such as ulcerative colitis.

    Choosing whole grain oatmeal and adding berries from the list above can boost the nutritional content and flavor of the meal while helping decrease inflammation.

    For lunch, people should look to include whole grains, vegetables, fruits, and lean proteins. Below are some examples of anti-inflammatory lunch options.

    Salads

    Salads can be a great anti-inflammatory option for lunch.

    Leafy greens such as kale and spinach reduce inflammatory properties and can help downregulate inflammation once it begins. However, adding filling ingredients is key.

    Start with a base of mixed greens, spinach, kale, or another green leafy vegetable. Then add a lean protein source like chicken, turkey, hard-boiled eggs, or salmon, which contains anti-inflammatory omega-3 fatty acids.

    Next, add fruits and vegetables such as carrots, tomatoes, or thinly sliced apples.

    For a healthy source of fat, add seeds, nuts, or avocado. Top the salad with a nutritious dressing, such as a homemade herb and olive oil vinaigrette.

    Soups

    Soups are an excellent way to add vegetables and protein-rich foods to the diet. They are also an easy way to incorporate anti-inflammatory ingredients like lentils, bone broth, tomatoes, and sweet potatoes.

    However, they must contain enough calories and protein to help a person feel full.

    Examples of soup options to try include:

    Most of these soups contain ingredients that people can also use in breakfasts and dinners.

    As a general rule, anti-inflammatory recipes for dinner should include a filling source of protein. Fish high in omega-3 fats make a good choice, as do leaner meats like chicken and turkey.

    Protein options include:

    When following an anti-inflammatory diet, it is also important to consume healthy oils such as olive oil and avocado oil.

    The Mediterranean diet, which is a popular anti-inflammatory diet, includes moderate to high amounts of extra-virgin olive oil. Research shows that extra-virgin olive oil consumption can help reduce inflammatory biomarkers.

    Some seasonings, such as ginger and turmeric, include compounds that may have inflammation-reducing properties.

    Tasty sides

    Many vegetables contain concentrated anti-inflammatory compounds. A person can include vegetables such as broccoli, spinach, kale, and tomatoes in an anti-inflammatory diet.

    Beans are a plant-based source of protein. They are also packed with fiber, as well as vitamins and minerals like folate, magnesium, and zinc.

    The Arthritis Foundation recommends eating at least 1 cup of beans twice per week. Examples include:

    A bean medley can make an excellent protein-packed side dish or main meal.

    Research shows that legumes such as black beans, garbanzo beans, pinto beans, and red kidney beans contain bioactive compounds like peptides, polyphenols, and saponins. These compounds have antioxidant, anti-inflammatory, and blood pressure-lowering properties.

    Stir-fry options

    Another dinner option for an anti-inflammatory diet is to create a delicious stir-fry. This can include a variety of proteins and vegetables in addition to rice or noodles.

    Onions are one anti-inflammatory food that people should include in a stir-fry. Onions contain plenty of antioxidants that may help decrease inflammation.

    They also blend well with other stir-fry vegetables, such as sugar snap peas, carrots, bell peppers, and green beans.

    Snacking on nutritious whole foods is a great way to stay full throughout the day. These snacks are great alternatives to ultra-processed packaged snacks, which can be high in sugar and salt and may increase inflammation in the body.

    A simple anti-inflammatory snack is a mix of seeds and nuts, which could include:

    Another tasty snack or dessert option is popcorn. Research shows that popcorn contains a significant amount of phenolic acids, an antioxidant that can help decrease inflammation.

    For a more filling snack, a person can try chia pudding, which is higher in protein and fiber. Chia seeds are a natural source of antioxidants and may help prevent several oxidative stress-mediated diseases. However, researchers have studied this only in rodents so far and need to perform more human studies to learn more.

    Growing evidence suggests that diet can impact obesity-induced chronic inflammation and that losing weight can decrease levels of pro-inflammatory markers.

    Some research also suggests that following an anti-inflammatory diet can significantly decrease pain levels in individuals with RA.

    However, weight loss can be difficult for everyone, especially for those with inflammatory conditions.

    Following a diet high in nutrient-dense, anti-inflammatory foods may help with weight loss, but it is equally important to be mindful of portion sizes, overall calorie intake, and activity levels.

    For guidance, a person may want to look to popular anti-inflammatory diets that can help with weight loss, including the vegetarian diet, vegan diet, ketogenic diet, and Mediterranean diet.

    Anti-inflammatory diets differ in terms of which foods they include and exclude, but all versions include fats and oils high in polyunsaturated fatty acids, such as the omega-3 fatty acids found in fish oil, canola oil, flaxseed oil, and sunflower oil.

    Several types of fish provide omega-3 fatty acids, including:

  • herring
  • mackerel
  • salmon
  • trout
  • tuna
  • All anti-inflammatory diets limit consumption of refined carbohydrates such as white sugar, brown sugar, and honey and emphasize consumption of seeds and nuts, creating a low glycemic index diet.

    Reducing fluctuations in blood sugar levels can help decrease markers of inflammation, such as oxidative stress.

    Extra-virgin olive oil could also help calm inflammation. Many healthcare professionals recommend creating recipes from a Mediterranean diet, which is usually rich in fish, fruits, vegetables, and whole grains.

    Foods rich in vitamin D may also help reduce inflammation. Examples include:

  • seafood, such as salmon
  • organic eggs and eggs from pasture-raised hens
  • beef liver
  • fortified foods, such as milk and soy milk fortified with vitamin D
  • However, few foods are high in vitamin D, and many people are vitamin D deficient, so supplementing is also an option to maintain optimal blood levels.

    For individuals with RA, the Arthritis Foundation recommends that whole grains, fruits, and vegetables make up about two-thirds of the diet. The remaining one-third should consist of low fat dairy and lean protein sources.

    Foods to avoid

    Just as some foods appear to decrease inflammation, others may increase it.

    Fried foods can increase the number of advanced glycation end products (AGEs) in a person's blood. AGE levels tend to be high in people with inflammation, so AGEs likely play a role in the development of inflammation.

    Excess omega-6 fatty acids may also cause inflammation if a person does not have enough anti-inflammatory omega-3 fatty acids in their diet to balance them out.

    Some cooking oils, such as corn, sunflower, safflower, and soybean oils, contain omega-6 fatty acids.

    Anti-inflammatory diets often consist of foods that promote healthy digestion, decrease inflammatory markers, and are free from harmful sources of fats, such as trans fatty acids. Instead, these diets contain healthy fat sources such as fish and olive oil.

    People with RA and other chronic inflammatory conditions may benefit from following an anti-inflammatory diet. Many recipes are available to help people incorporate anti-inflammatory foods into every meal.

    A person should always consult a doctor before starting a new diet or trying a supplement for the first time. These dietary changes can sometimes lead to negative interactions with medications or have an adverse effect on overall health.

    The Arthritis Foundation and other organizations provide collections of recipes that are full of anti-inflammatory foods.


    9 Anti-Inflammatory Supplements Backed By Science

    There are many dietary or lifestyle changes that could be helpful for reducing inflammation, including dietary supplements. Here are nine expert-recommended anti-inflammatory supplements, backed by science.

    Turmeric

    Turmeric contains many different active cucurminoids, with curcumin being one of the more well studied natural anti-inflammatories, notes Kelsey Kunik, RDN and nutrition advisor for Zenmaster Wellness based in Michigan.

    "[Curcumin] reduces the number of inflammatory mediators in the body as well as the number of reactive oxygen species, which are responsible for oxidative stress," she explains.

    Curcumin has been largely studied for the condition of arthritis. Several clinical trials have found that curcumin is helpful in decreasing pain and inflammation in people with arthritis symptoms, notes Kunik. For instance, a 2021 review on turmeric's effect on individuals with knee arthritis found that when compared to a placebo, turmeric did seem to positively affect both pain and function, with some studies showing its effects similar to that of NSAIDs .

    Still, additional research is still needed to fully understand the extent of benefit for many types of health conditions, according to the National Center for Complementary and Integrative Health .

    Ginger

    "Ginger is an anti-inflammatory spice that has been used in traditional medicine for centuries," explains Samantha Cassetty, a New York City-based registered dietitian and co-author of Sugar Shock.

    Scientists believe that there are compounds in ginger which can turn off genes that promote inflammation. This makes ginger useful for inflammatory-related conditions, say experts.

    Ginger may act on the same biochemical pathways as non-steroidal anti-inflammatory medications (NSAIDs) like Ibuprofen, which could explain why it has been shown to reduce pain and inflammation in people with osteoarthritis, says Cassetty.

    Fish Oil

    The active compound in fish oil linked with an anti-inflammatory effect is omega-3 fatty acids. Omega-3 fatty acids are found naturally in high amounts in oily fish like salmon or sardines. "They're also found in supplements derived from fish fats," explains Cassetty. Omega-3 fatty acids from fish can play an essential role in an anti-inflammatory eating pattern.

    "One way that fish oil may help reduce inflammation is by increasing anti-inflammatory mediators that help regulate inflammation," adds Cassetty.

    A review of 73 studies published in International Immunopharmacology found that adults who take an omega-3 fatty acid supplement, including fish oil, improved markers of inflammation in various health conditions such as cancer, kidney diseases and diabetes . Additionally, omega-3 supplementation has shown promise when it comes to brain health, particularly when it comes to memory, cognition, and blood flow to the brain. However the exact dose and duration of time needed to see consistent benefit requires further research.

    N-Acetyl Cysteine and Glutathione

    N-acetyl cysteine (NAC) is a compound made from one of the building blocks of protein, known as the amino acid L-cysteine, that is suggested to have antioxidant functions.

    "One of NAC's primary roles in the body is to act as a precursor to glutathione. Glutathione is a powerful antioxidant that is known to combat oxidative stress," explains Elise Quinlan, a registered dietitian and owner of Eat With Elise based in Philadelphia, Pennsylvania.

    When glutathione is depleted, researchers believe the body might be more susceptible to chronic inflammation and disease progression. While it is unclear if there are additional benefits in taking NAC and glutathione together, supplementing with at least one may have anti-inflammatory effects, notes Quinlan.

    Bromelain

    Bromelain is an enzyme naturally found in the fruit and stems of pineapple, according to the National Center for Complementary and Integrative Health .

    Though bromelain is thought to have a vast range of health benefits, including helping with inflammation and pain, all the mechanisms of actions are not fully understood, according to Sue-Ellen Anderson-Haynes, RDN, founder of 360Girls&Women and spokesperson for the Academy of Nutrition and Dietetics based in the greater Boston area.

    "In a study of 103 people with osteoarthritis (OA), 52 were treated with a bromelain-containing mixture and 51 were treated with diclofenac (a medication for inflammation – NSAIDs)," notes Anderson-Haynes. Results showed the bromelain-containing mixture can be considered as an effective and safe alternative to NSAIDs in the treatment of painful episodes of OA of the knee, she explains .

    Vitamin D

    "Vitamin D is a critical nutrient that plays a role in regulating inflammation, among other things," notes Cassetty. It helps control the level of inflammation involved in the immune response, helping ensure that the inflammatory response is appropriate for healing and doesn't become overactive and harm tissues, she adds.

    While people with low levels (i.E., deficiency) of vitamin D may be at increased risk of disease, researchers are still learning about whether higher levels can improve various conditions.

    For example, low vitamin D status is associated with depression, but clinical trials involving vitamin D to treat symptoms have been mixed, with some showing a benefit and others not, adds Cassetty.

    Green Tea

    "Green tea and its primary polyphenol, epigallocatechin-3-gallate (EGCG), has powerful antioxidant properties, which could help reduce inflammation in the body," notes Kunik.

    A small clinical trial with 40 participants, half of which had metabolic syndrome, found that people who consumed the equivalent of 5 cups of green tea per day experienced reduced blood sugar, gut inflammation and gut permeability in both those who had metabolic syndrome or who were healthy, she explains .

    While these results are promising, the findings were presented at a 2022 scientific conference and should be considered preliminary until more research is available.

    Sulforaphane

    Sulforaphane is found naturally in food sources like broccoli or brussel sprouts, but its benefits are more profound when consumed through a supplement given limitations around food preparation and consumption, adds Quinlan.

    "Research suggests sulforaphane helps to downregulate pro-inflammatory cytokines and helps decrease oxidative stress," she notes.

    Capsicum Annuum (Cayenne Pepper)

    Peppers from the species Capsicum annuum, like cayenne pepper, contain a high amount of antioxidant compounds that could be involved in managing inflammation in the body.

    Specifically, capsaicin, which is a plant-based compound found in the fruit of this pepper type, could help with managing pain and swelling, and lowering inflammation.

    One review found that in both animal and human studies, red peppers including Capsicum annuum, were able to control metabolic disorders linked with chronic inflammation by significantly lowering cholesterol levels and improving how well the body uses insulin, explains Anderson-Haynes .

    Additional research in people who are healthy and those who have inflammatory conditions are largely needed to confirm the benefits of these anti-inflammatory supplements.


    Best Natural Remedies For Psoriatic Arthritis

    There is no cure for psoriatic arthritis, a chronic form of inflammatory arthritis, but some natural remedies and lifestyle changes may help relieve the symptoms.

    Psoriatic arthritis can develop in people with psoriasis, a skin condition that causes patches of scaly skin that can be red, purple, or gray, depending on your skin tone.

    Psoriatic arthritis often affects the joints, leading to symptoms such as:

    There's no cure, so treating psoriatic arthritis is a priority. A doctor may prescribe medications to help reduce inflammation and pain.

    There are also natural remedies and lifestyle changes, such as some of the following, that may help relieve symptoms and improve your overall quality of life.

    Omega-3 fatty acids are known to help with inflammation. One source is fish.

    One 2017 study found that 133 people living with psoriatic arthritis who took fish oil supplements experienced improvements in disease activity. They also didn't have to rely as much on nonsteroidal anti-inflammatory medications. It's important to note that the study originally involved 145 people, but only 133 completed the study.

    Healthy fish oils are found in:

  • salmon
  • mackerel
  • trout
  • herring
  • cod
  • Fish oils are also available as a dietary supplement. High levels can interfere with some medications, so talk with a doctor before taking fish oil supplements.

    Turmeric, an herb in the ginger family, may help ease psoriasis and psoriatic arthritis flare-ups. According to the National Psoriasis Foundation, the anti-inflammatory properties turmeric provides are a frequent topic of study.

    You can add a touch of turmeric to almost any dish. It's also available as a dietary supplement. A doctor or naturopathic practitioner can advise you on the correct dosage.

    Capsaicin is the active ingredient in chili peppers that makes them spicy.

    Some research has suggested that capsaicin can be added to creams or ointments to help numb pain receptors and provide relief.

    It's also thought to help lower inflammation levels in the body and improve psoriasis symptoms like skin discoloration and scaling.

    However, research is needed to evaluate how beneficial this ingredient is in specifically relieving psoriatic arthritis symptoms.

    Soaking in a warm bath with Epsom salt for about 15 minutes may help reduce inflammation and remove scales on the skin of people with psoriasis.

    Magnesium, the mineral in Epsom salt, has anti-inflammatory benefits and can help relieve itchy skin.

    A 2018 review that researchers in Italy conducted found evidence suggesting that mineral baths (balneotherapy) improved joint as well as skin conditions in people with psoriatic arthritis.

    Some of the foods you eat may trigger an inflammatory response.

    Findings from a 2020 study suggest that a plant-based vegan diet may help regulate the inflammatory process. Per the research, a diet rich in vegetables, fruit, and whole wheat may help reduce inflammation.

    Findings from this study also support the notion that a plant-based diet can help you maintain a moderate weight and reduce inflammation in the body. Exceeding a moderate weight can add stress to your joints and interfere with mobility.

    However, further research is needed to better understand the anti-inflammatory benefits a vegan diet can offer.

    It's hard to consider exercise when experiencing joint pain, stiffness, and swelling. But exercise can help strengthen muscles and increase flexibility.

    Staying active can also help you maintain a moderate weight, which puts less stress on your joints and muscles.

    Walking is a great psoriatic arthritis-friendly activity. If your joints are bothering you, try exercising in a pool. The water can help you build strength without taxing your joints and muscles.

    If you don't have time for a daily workout, consider taking several 10-minute breaks to stretch and perform range-of-motion exercises. A doctor, physical therapist, or trainer can recommend specific exercises for your condition.

    Acupuncture involves the insertion of thin needles into the body in certain areas to help find relief from certain ailments. It's known for helping relieve pain.

    However, according to the National Psoriasis Foundation, there's no evidence to support its use in psoriatic arthritis or psoriasis, specifically. If you still want to try it, you can talk with a doctor to get more information.

    According to the National Psoriasis Foundation, getting a massage from a licensed massage therapist can help loosen and stretch stiff muscles surrounding your joints.

    Be sure to tell a massage therapist about your condition so they can modify their approach as needed.

    Using a heating pad or taking a soothing warm bath can help loosen up stiff joints and muscles. Using ice or a cold pack on your joints and muscles can help relieve pain.

    Whenever possible, use your entire hand rather than just some of your fingers to push doors and lift heavier objects.

    Using assistive devices to open bottles and jars can help prevent straining your fingers and hands.

    Getting a good night's sleep can help you prevent fatigue.

    Try going to bed at the same time each night and getting up at the same time each morning. If you have trouble falling asleep, consider taking a soothing warm bath before going to bed.

    Also, it's important to create some time to rest and relax during your busy day. Need a suggestion? Consider putting your feet up and reading or listening to your favorite music for 20 minutes or so.

    A naturopathic doctor concentrates on lifestyle factors and natural therapies to help you manage your overall health. These specialists may suggest adding a combination of approaches to your overall treatment plan like:

    Many naturopathic providers work in partnership with other types of practitioners to provide you with a whole-body approach to health.

    Although psoriatic arthritis is a chronic condition, certain remedies can help reduce inflammation in the body and alleviate symptoms.

    Before you try a natural remedy, it's important to talk with a doctor.

    Remember: These therapies are meant to be incorporated into your overall treatment approach. They're not a replacement for your prescribed treatment plan.






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