Avoid These Inflammatory Foods to Ease Joint Pain
The Best And Worst Foods For Rheumatoid Arthritis (RA)
If you have rheumatoid arthritis (RA), you might wonder how your diet affects your condition and if there's anything you can eat to help your symptoms. There's no specific diet that treats RA, but some foods can help lower inflammation (irritation, pain, swelling) in your body. They can also help you manage your weight, which is important to avoid excess pressure on your joints. And because they're good for you, these foods can help you feel better overall.
Some foods can lower inflammation, which might help relieve some of the symptoms of RA. (Photo credit: Stockcreations/Dreamstime)
The Mediterranean diet is based on foods that people in that region of the world eat regularly, such as:
Research shows that the Mediterranean diet can lower inflammation and improve symptoms of RA. In one study, women with RA who ate a Mediterranean-type diet for 6 weeks had less joint pain and morning stiffness as well as better overall health than a control group that didn't follow the diet.
One of the reasons the Mediterranean diet is good for RA is its high content of omega-3 fatty acids. These are a healthy type of fat found in fish, nuts, and seeds that research shows can help lower inflammation and reduce RA pain, swelling, and stiffness.
These healthy fats also boost your heart health by lowering triglycerides -- a type of fat that can increase your risk of heart problems when you eat too much of it. They also help reduce the buildup of plaque in your arteries. Plaque is made up of fat, cholesterol, and calcium. Too much of it can block blood flow and cause heart attack, heart failure, and stroke. As RA increases your risk of heart disease, you want to take every opportunity to keep your heart healthy.
Beans
Beans are packed with fiber, which can help lower your levels of C-reactive protein (CRP), a sign of inflammation. Beans also give you protein to keep the muscles around your joints strong. Red, kidney, and pinto beans are also good sources of nutrients such as folate, magnesium, iron, and potassium, all of which can give your heart and immune system a boost.
Broccoli
Broccoli and other green leafy veggies, such as spinach, Brussels sprouts, kale, and Swiss chard, are full of vitamins A and C, which protect you from free radical damage. Free radicals are unstable molecules that can damage your body's cells and cause and worsen RA. Broccoli is also a great source of calcium, which keeps your bones strong.
Cherries
Chemicals called anthocyanins are powerful antioxidants that can fight free radicals and help lower inflammation. They also give cherries their bright color. You can also find them in other purple and red fruits, such as raspberries and blueberries.
Citrus fruits
Oranges, grapefruits, and limes are great sources of vitamin C, which boosts your immune system and fights inflammation-causing free radicals.
Fish
Salmon, herring, sardines, mackerel, tuna, and anchovies provide omega-3s that can reduce inflammation and protect your heart health.
Nuts
Don't like fish? Walnuts, canola oil, and soybeans are good sources of plant-based omega-3 fatty acids.
Green tea
This tasty drink offers polyphenols, which are antioxidants that may lower inflammation and slow cartilage destruction.
Extra-virgin olive oil
Olive oil contains polyphenols of about 30 different kinds. Choose extra-virgin olive oil. It comes from the first pressing of the olive and has the most good-for-you nutrients.
Whole grains
Eating more whole grains instead of processed ones (think brown rice instead of white) can help lower CRP levels. Whole grains are also higher in fiber, which fills you up and makes it easier to manage your appetite. That can help you stay at a healthy weight so you don't have extra pressure on your joints.
Red peppers
Red peppers are brimming with vitamin C. Vitamin C helps your body make collagen, which is part of your cartilage, tendons, and ligaments that cushion your joints and hold them together.
Canned salmon
Salmon is rich in omega-3 fatty acids. Canned salmon is convenient, but it also has an added benefit — varieties canned with bones have calcium and vitamin D, which help strengthen your bones. The tiny fish bones are soft and easy to eat.
Getting enough essential vitamins and minerals is important for your health. When you have RA, certain vitamins and minerals are even more important, such as:
If you can't get enough of these from your diet, your doctor might recommend taking a supplement.
Some research shows that other nonessential nutritional supplements may benefit RA:
Boron. A trace element naturally found in foods, boron has been shown to fight inflammation. Research shows that people who have high-boron diets have a very low incidence of arthritis, and there's evidence that people with RA can benefit. The best sources of boron are fresh fruits and vegetables and, depending on where you live, drinking water.
Fish oil. Just like eating fatty fish, taking a fish oil supplement can help you get omega-3 fatty acids that lower inflammation. If you're not able to get enough fish oil from your diet, your doctor may suggest a fish oil supplement.
Gamma-linolenic acid (GLA). Your body uses this omega-6 fatty acid to make anti-inflammatory agents. This is different from other omega-6 fatty acids that can actually increase inflammation. GLA is found in evening primrose oil, black currant oil, and borage oil supplements. Some research shows that taking GLA can help improve symptoms of RA.
S-adenosylmethionine (SAMe). Several studies show SAMe, a substance that occurs naturally in your body's tissues, is as effective as anti-inflammatory painkillers for relieving pain, swelling, and stiffness in the joints -- but with fewer side effects.
Turmeric. Turmeric is a root related to ginger. Turmeric contains curcumin, which has antioxidant and anti-inflammatory benefits. Several studies have found that it can help reduce pain and swelling in RA.
There are many other supplements people might use to help with RA. But there's not enough research to confirm these benefits. Medical care, medication, a healthy diet, and exercise are the best evidence-backed treatments for RA. Never use nutritional supplements as a substitute for professional medical care, and always ask your doctor before taking a new supplement to make sure it's right for you.
Just as there are foods that can help your RA symptoms, there are also foods that can make them worse. Some of these foods can increase inflammation in your body, and many are high in fat, sugar, and salt, which can make it harder to manage your weight and keep your heart healthy.
Processed foods
High in salt, sugar, and unhealthy fats, processed foods can cause inflammation, weight gain, and heart problems. Not only are they bad for RA, but they're also bad for your overall health.
Red meat and processed meats
These contain high levels of saturated fat, which can increase inflammation and have negative effects on heart health. Processed meats, such as deli meat, sometimes also contain preservatives that can cause inflammation.
Fried foods
These are high in omega-6 fatty acids and saturated fats that cause inflammation and worsen heart health.
Refined sugars and carbohydrates
Sugary foods, such as pastries, candies, and sweetened beverages, can make your body release inflammatory messengers called cytokines. The same is true for refined carbohydrates such as white bread, white rice, and white pasta, which your body quickly digests into simple sugars.
Salt
Not only is too much salt bad for your blood pressure, but if you have RA and take steroids, your body may hold on to it more easily. Aim for less than 1,500 milligrams a day.
Alcohol
Alcohol doesn't mix well with your RA medicines and can also cause inflammation.
There are a lot of claims made about how certain foods and diets can affect RA. Some common ones are:
Eliminate nightshades. One of the most common diet claims is that eliminating nightshades, which include potatoes, tomatoes, eggplants, and most peppers, relieves arthritis. This diet probably isn't harmful, but there's little evidence to support it.
Alkaline diet. There are claims that arthritis is caused by too much acid. The alkaline diet cuts out processed foods and meat. People on an alkaline diet may feel better because they lose weight, which reduces stress on joints and eases pain. Even though there's little evidence to support the claim that acidic foods cause arthritis, cutting out these foods can help reduce inflammation and improve your heart health.
Gelatin. You might hear people suggest eating Jell-O or other forms of liquid gelatin to help ease joint pain. There's no proof for this. But some research shows that some types of collagen, such as hydrolysate or undenatured collagen, may be helpful. More research is needed to confirm this.
Avoid dairy. Some people find that dairy makes their symptoms worse. Other people have no problems with it. Unless you are lactose intolerant or allergic to dairy products, there's no reason to avoid all dairy. But it is a good idea to choose low-fat or nonfat dairy.
Gin-soaked raisins. Lots of people claim it works, but experts say there's no evidence. Grapes and raisins do contain anti-inflammatory compounds, but not in amounts that would be therapeutic. The gin might dull pain, but excessive drinking sabotages the health benefits of nutrients and vitamins and causes a whole new set of problems.
The Best Foods To Eat On The Anti-Inflammatory Diet
Your diet has a profound impact on your overall health and disease risk. While some foods are known to contribute to chronic inflammation, others have been shown to decrease inflammatory markers and reduce the incidence of inflammation-related disease.
Compounds found in foods, including polyphenols, omega-3 fats, and carotenoids, help prevent and combat inflammation by modulating inflammatory pathways in the body and decreasing inflammatory proteins.
Anti-inflammatory dietary patterns prioritize foods rich in these protective compounds, such as fruits, vegetables, and fatty fish.
Here are 12 foods to include in an anti-inflammatory diet, plus foods to avoid.
Berries, such as strawberries, blueberries, raspberries, and blackberries, are a staple in anti-inflammatory diets. Berries are packed with anti-inflammatory plant compounds, including anthocyanins, flavonols, and phenolic acids, plus inflammation-fighting nutrients, like vitamin C. Studies show that berries are effective for reducing markers of inflammation and inhibiting proinflammatory pathways in the body, like the nuclear factor-κB (NF-κB) signaling pathway, which plays a critical role in inflammation. A number of studies have found that berry interventions are effective for lowering inflammatory markers such as C-reactive protein (CRP) and malondialdehyde and that berry-rich diets may protect against the development of inflammation-mediated diseases, such as certain cancers. If you view cocoa and cocoa products like dark chocolate as unhealthy, think again. Though the added sugar in many cocoa products, like chocolate candy, can contribute to inflammation when consumed in excess, cocoa itself is high in anti-inflammatory compounds such as flavonoids like catechins, anthocyanins, and proanthocyanidins. Eating cocoa products like cacao nibs and dark chocolate may help lower inflammatory markers like interleukin-6 (IL-6) and high-sensitive C-reactive protein (hs-CRP). For example, studies show that consuming dark chocolate with a high percentage of cacao may help reduce hs-CRP, tumor necrosis factor-alpha (TNF-α) , and IL-6 in people with conditions associated with inflammation, such as diabetes and kidney disease. Try sipping on hot cocoa sweetened with monk fruit or sprinkling cacao nibs on oatmeal, chia pudding, and yogurt for a delicious way to lower inflammation. Adding citrus fruits to your diet can help you meet your daily requirements for important nutrients, such as vitamin C and fiber. Plus, citrus fruits provide an array of anti-inflammatory substances, such as flavonoids like hesperidin and carotenoids like beta-cryptoxanthin. Research shows that consuming citrus fruits and citrus juices may help lower inflammatory markers, which can lower disease risk. A 2022 review of 21 studies found that drinking 100% orange juice significantly reduced levels of IL-6 and lowered levels of hs-CRP and malondialdehyde in both healthy individuals and those at risk for developing heart disease. Enjoying whole citrus fruits, like oranges and grapefruits, or sipping on 100% citrus juices could benefit health by lowering inflammation and increasing your intake of antioxidant nutrients, like vitamin C. Carrots contain the compounds falcarinol and falcarindiol, which may help the body cope with inflammatory diseases, like cancer, by decreasing the secretion of inflammatory proteins in the blood. In a 2023 study, healthy people drank 500 milliliters (mL) of carrot juice containing falcarinol and falcarindiol before having their blood drawn. The researchers found that the carrot juice significantly reduced levels of the inflammatory proteins interleukin-1α (IL1α) and interleukin-16 (IL16) in blood samples that were mixed with lipopolysaccharide (LPS), which triggers an inflammatory response in white blood cells. This suggests that carrots may help the body fight inflammation-mediated diseases, like cancer, by decreasing levels of inflammatory proteins, like IL-16, which play a fundamental role in inflammatory disease development and progression. Green and red grapes are concentrated in inflammation-fighting compounds. For example, they're rich in resveratrol, a polyphenol that's been shown to inhibit inflammatory pathways in the body, such as NF-κB, as well as production of pro-inflammatory proteins such as interleukin-1β (IL-1β) TNF-α. What's more, eating resveratrol-rich foods, like grapes, may help increase levels of anti-inflammatory enzymes like heme oxygenase-1 (HO-1) in immune cells. This may be why grape intake has been shown to protect against inflammatory diseases like heart disease. Beans and lentils are packed with anti-inflammatory substances, including fiber and polyphenols like kaempferol and cyanidin. Not only do beans and lentils provide your body with inflammation-fighting compounds, but their consumption can increase the production of anti-inflammatory substances in the gut. Beans and lentils contain soluble fiber, which is broken down by bacteria in the large intestine. This process releases short-chain fatty acids (SCFAs), which positively influence health in a number of ways, including regulating intestinal inflammation and reducing the production of inflammatory proteins. Olives and olive oil are important components of anti-inflammatory dietary patterns like the Mediterranean diet. Olives and olive oil are high in inflammation-fighting polyphenols, like ferulic acid, epicatechin, and apigenin. Olive oil and olive-rich diets have been consistently linked to reduced rates of inflammatory diseases, including heart disease. What's more, olive oil has been shown to reduce levels of inflammatory markers such as CRP and reduce disease activity in people with inflammatory conditions like rheumatoid arthritis. Incorporating herbs and spices, like rosemary, turmeric, cinnamon, saffron, sage, and oregano, into your diet can boost your intake of anti-inflammatory polyphenols, like gallic acid, curcumin, apigenin, catechin, and caffeic acid. Studies show that consuming certain herbs and spices, like turmeric, may help lower inflammatory markers. For example, a 2021 review of six studies found that turmeric supplementation significantly reduced levels of the inflammatory markers CRP and erythrocyte sedimentation rate (ESR) in people with inflammatory diseases, such as rheumatoid arthritis and ulcerative colitis. Garlic and ginger are staple ingredients in dietary patterns linked with reduced disease risk, such as Mediterranean dietary patterns and traditional Indian diets. They're both rich in anti-inflammatory compounds and studies show that consuming garlic and ginger may help protect against and improve symptoms of inflammatory diseases. Ginger has been shown to reduce pain and inflammatory markers in people with osteoarthritis and rheumatoid arthritis, while garlic intake has been shown to reduce inflammatory markers like CRP and protect against cognitive decline by lowering inflammation in the brain and reducing nerve cell degeneration. Leafy greens, like arugula, spinach, Swiss chard, and kale, are high in anti-inflammatory plant compounds and nutrients, such as flavonoids, carotenoids, glucosinolates, and vitamin C. Studies show that increasing your intake of leafy greens is an easy and effective way to reduce inflammation. A 2022 study, participants followed a nutrient-dense diet that prioritized the consumption of dark leafy greens like spinach and kale or a standard American diet supplemented with a daily smoothie made with eight ounces of dark leafy greens for seven days. Both groups experienced significant reductions in the inflammatory marker CRP plus significant increases in their blood levels of beta-carotene, an anti-inflammatory carotenoid compound. This suggests that simply adding leafy greens to your diet without making other significant dietary changes could be a powerful way to reduce inflammation and boost your body's anti-inflammatory defenses. Seafood is an excellent source of anti-inflammatory substances like omega-3 fats and selenium, a mineral that has potent antioxidant and anti-inflammatory effects in the body. Research shows that both eating omega-3-rich seafood and supplementing with omega-3s can help reduce proinflammatory proteins and improve symptoms of inflammatory conditions like inflammatory bowel disease and rheumatoid arthritis. A 2020 study found that people at a high risk of developing heart disease and diabetes who followed an oily fish-rich diet for eight weeks experienced significant reductions in hs-CRP and IL-6. Try eating more oily fish, like salmon, trout, sardines, and herring, to increase the anti-inflammatory power of your diet. Nuts and seeds, like pumpkin seeds, almonds, walnuts, and pistachios, are excellent sources of anti-inflammatory polyphenol compounds, fiber, and heart health-promoting fats. A number of studies have found that people who regularly consume nuts and seeds have lower levels of inflammatory markers like CRP, IL-6, and fibrinogen. Having elevated levels of fibrinogen is associated with increased cardiovascular risk. Eating nuts and seeds may also help increase levels of adiponectin, a hormone that has anti-inflammatory properties and decreases inflammatory responses and cellular damage that may otherwise lead to disease. While following a nutrient-dense diet that prioritizes foods high in anti-inflammatory compounds can help reduce inflammation and chronic disease risk, consuming some foods and beverages too frequently could have the opposite effect. In general, it's best to limit your intake of the following foods and drinks: Fast food: Fried foods, cheeseburgers, convenience foods Sweetened foods and drinks: Candy, soda, sweetened coffee drinks, cookies, cakes, ice cream, energy drinks, sugary cereals Packaged and convenience foods: chips, snack mixes, sweetened granola and protein bars, highly processed frozen meals Foods and oils high in omega-6 fats: corn oil, soybean oil, canola oil, margarine Refined grain products: white bread, bagels, crackers, donuts, cupcakes, pastries, pretzels Processed meat products: lunch meats, bacon, beef jerky Products high in added salt: canned soups, salty snack foods like chips, salty restaurant and takeout meals While you can enjoy these foods and drinks occasionally while still following a primarily anti-inflammatory dietary pattern, consuming these products too often can harm your health and increase your risk of developing inflammation-mediated health conditions, like cognitive decline, heart disease, and certain cancers. In addition to following a healthy, well-rounded diet and avoiding foods known to increase inflammation, there are a few other ways to lower inflammation through lifestyle changes. For example, quitting smoking, minimizing your alcohol intake, maintaining a healthy body weight, and getting plenty of exercise can significantly reduce your risk of inflammatory health conditions and help you live a longer, healthier life. If you'd like to transition to a more anti-inflammatory diet or make lifestyle changes to protect your health, consider speaking with a healthcare provider like a primary care physician or a registered dietitian. They can help you get started and share tips on how to start and maintain an anti-inflammatory lifestyle. Certain foods, such as leafy greens, berries, nuts and seeds, fatty fish, and cacao, are packed with anti-inflammatory compounds like polyphenols, carotenoids, fiber, and omega-3 fats. Transitioning to an anti-inflammatory diet can help reduce your risk of developing inflammatory health conditions and benefit those who already have inflammation-driven diseases, like rheumatoid arthritis and inflammatory bowel disease. Try incorporating some of the foods listed above into your diet for a delicious and easy way to support and protect your health.What Are The Best And Worst Foods For Psoriatic Arthritis?
If you have psoriatic arthritis (PsA), there are many reasons to eat healthful foods. The autoimmune disease, which strikes about 30% of people who have the skin ailment psoriasis, can cause pain, swelling, and stiffness in the joints. It's possible to have psoriatic arthritis without psoriasis, though some people develop it after PsA is diagnosed, according to the Arthritis Foundation.
Getty ImagesBecause extra pounds put added pressure on joints—potentially worsening psoriatic arthritis symptoms and leading to deterioration of the joints over time—patients should make it a goal to maintain a healthy weight, said Marie Jhin, MD, a board-certified dermatologist in the San Francisco Bay Area.
Also, psoriasis may increase the likelihood of developing other health problems, such as high blood pressure, high cholesterol, obesity, and diabetes, according to the American College of Rheumatology. This makes it especially important for psoriatic arthritis patients who also have psoriasis to eat foods that protect their heart and help them maintain healthy cholesterol levels.
At the same time, they should avoid foods that promote inflammation, contain empty calories that can lead to weight gain, and are high in cholesterol. Read on to learn which foods people with psoriatic arthritis should avoid—plus more healthful choices to eat instead.
Sugary treats have little (if any) nutritional benefits and have been linked to weight gain, high cholesterol, and high blood pressure as well as greater risk of diabetes, cancer, and heart disease. What's more, consuming refined starches and sugar may boost the release of proinflammatory molecules known as cytokines, according to a September 2021 Ageing Research Reviews article. In other words, limiting your sugar intake is a smart strategy for everyone, but it's especially important if you have psoriatic arthritis. The good news: You can still satisfy your sweet tooth with fresh fruit, such as frozen grapes or bananas sprinkled with cocoa powder. "Natural fruits are fine, but the artificial stuff I would avoid," said Dr. Jhin. Like candy, soda delivers tons of calories and is packed with sugar, nearly 3 tablespoons in a 12-ounce can. And diet sodas aren't much better, since they contain artificial sweeteners such as aspartame and sucralose, which have been linked to increased risk of type 2 diabetes, heart disease, depression, and tooth erosion. Plus, diet sodas have no nutritional value and can still lead to weight gain—even if they're marketed as containing zero calories. To wean yourself off of soft drinks, said Dr. Jhin, start watering them down, which will cut down on the sugar and calories. If you find yourself still craving caffeine, try making the switch to unsweetened iced tea. Canned frosting, store-bought baked treats, flavored coffee creamers, and other manufactured products are often full of sugar, salt, and preservatives. In fact, a January 2016 study published in BMJ Open found that 60% of calories in the average American's diet can be traced to "ultra-processed" foods that contain additives such as hydrogenated oils and emulsifiers. These foods include chips, snack cakes, and frozen pizza. Processed foods won't do your skin, joints, or heart any favors, said Marcy O'Koon Moss, senior director of consumer health at the Arthritis Foundation. "If you minimize processed foods, that covers a lot of bases," said Moss. Instead, make it a goal to stick with fresh, whole foods. If you must grab something processed, check the ingredient list before you buy. If the list includes ingredients you recognize and if you could replicate the recipe in your own kitchen, it's probably okay to eat. While it may be hard to keep track of good and bad fats, fatty meats, especially processed meats like bacon, are clearly ones to avoid. They contain saturated fat, which can increase levels of "bad" LDL cholesterol and raise your risk of heart disease. Then there's also the link between bacon and cancer. A June 2020 article published in CA: A Cancer Journal for Clinicians noted that increased consumption of red and processed meats can be considered a risk factor for cancer. Plus, depending on how fatty meats are prepared, they can also contain advanced glycation end products (AGEs), harmful compounds formed when fats and protein combine with sugar in the blood, according to a 2018 study published in Nutrition & Metabolism. AGEs have been linked to inflammation and degenerative diseases including diabetes, Alzheimer's disease, and cardiovascular disease. Moss suggested people with psoriatic arthritis—or any type of joint disease—limit their intake of fatty meat in order to maintain a healthy weight and keep inflammation under control. But "limit" doesn't necessarily have to mean "eliminate" completely. "I like to say 'minimize' so that people aren't too strict on themselves," said Moss. In other words, rather than removing bacon from your diet forever, it may be more realistic to tell yourself you can indulge occasionally as a treat. Some people with psoriatic arthritis may experience worsened symptoms after consuming dairy products, said Dr. Jhin. "There's always been talk about milk being a source of inflammation. I would tell people with any type of inflammatory disease to limit dairy. With any inflammation, dairy can be a source of aggravated inflammation." But Dr. Jhin noted that dairy is good for you in other ways (for example, nonfat milk contains important nutrients, and yogurt is packed with probiotics, which help with digestion). So, it's fine to keep eating dairy if you can tolerate it without experiencing worsened symptoms. If you have psoriatic arthritis, fatty fish such as salmon, mackerel, trout, and eel should definitely be on the menu. The omega-3 fatty acids contained in these foods can have anti-inflammatory effects, according to the Arthritis Foundation. Packed with protein and vitamin D, fatty fish may be beneficial for your brain and help reduce risks associated with diabetes. All nuts contain monounsaturated fats that can have anti-inflammatory properties. Walnuts are particularly beneficial, as they are a good source of alpha-linoleic acid (ALA), a type of omega-3 fatty acid that may help reduce inflammation in the arteries after a heavy, fatty meal. In a January 2021 study published in Antioxidants, diets containing nuts were associated with less severe levels of psoriasis. Additionally, replacing red meat with nuts may help reduce harmful inflammation throughout the body, according to a July 2016 study published in The American Journal of Clinical Nutrition. Fresh fruits and vegetables should be part of everyone's diet. If you have psoriatic arthritis, fruits may be particularly therapeutic. "You want more foods that have been shown to be high in antioxidants," said Dr. Jhin. Colorful berries—strawberries, blueberries, raspberries, acai berries, cranberries, and others—have achieved superfood status, in part because they're a great source of antioxidants, which can "rid the body of free radicals that promote inflammation" according to the Arthritis Foundation. Ultimately, coupled with treatment options suggested by your healthcare provider, simple diet changes can help you deal with psoriatic arthritis. People with psoriatic arthritis often experience pain and swelling in their joints, and eating the right foods can help you better manage the pain. For more tips on how to take care of your joint health, take the pain quiz below. Quiz medically reviewed by Soma Mandal, MD.Thanks for your feedback!
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