10 Foods Making Your Arthritis Symptoms Worse & 10 To Eat Instead
Dealing With Joint Pain Or Gout?
What's on your plate might not be the first thing you consider when your joints hurt, but the foods you eat can actually make a big impact on your arthritis symptoms. While some foods promote inflammation, free radicals, and uric acid in the body, others contain antioxidants and enzymes that neutralize these things. Your diet is just one lifestyle choice you can make that will significantly improve your quality of life. Here are 10 foods to avoid if you have arthritis and 10 to eat more of.
1. Processed Meat
Processed meats like deli meats and hot dogs are high in saturated fats, which can trigger inflammation in the body. Furthermore, they're extremely high in sodium and contain preservatives linked to a higher risk of autoimmune diseases.
2. Red Meat
For people with gout, a form of arthritis, red meat should be avoided because it contains purines, which are broken down into uric acid. Red meat is also high in saturated fats and omega-6 fatty acids, which can worsen arthritis symptoms.
3. Sugar
Sugary foods and drinks should be avoided by people with arthritis because sugar causes inflammation, which can trigger arthritis symptoms. Sugar can also lead to weight gain, which puts more stress on the joints.
4. Refined Carbs
Refined carbs like white bread and pasta can spike blood sugar levels and create inflammation. They're also high on the glycemic index and cause weight gain, making arthritis harder to manage
5. Dairy
Dairy may worsen arthritis symptoms for some people because it contains a protein called casein, which can worsen arthritis symptoms in some people. Full-fat dairy products also contain saturated fats, which contribute to inflammation.
6. Processed Snacks
Processed snacks like chips, crackers, and packaged cakes contain a whole slew of ingredients that contribute to inflammation, including sodium, saturated fat, refined carbs, sugar, and other additives. These things cause rapid blood sugar spikes and affect your gut microbiome, which has been linked to autoimmune responses.
7. Alcohol
Alcohol can increase inflammation and cause gout and arthritis flare-ups because it increases the production of uric acid. It also impairs immune response, interfering with your body's ability to heal, and contributes to weight gain.
8. Salty Foods
High sodium intake causes the body to retain water, which puts pressure on the joints and worsens arthritis symptoms. It also causes inflammation by impairing the function of anti-inflammatory immune cells.
9. Fried Foods
Fried foods are a triple-whammy when it comes to making your life with arthritis harder. Fried foods like French fries and fried chicken contain trans fats, high amounts of omega-6 fatty acids, and excess saturated fat, all of which contribute to inflammation and weight gain.
10. Gluten
Studies have found a strong link between gluten-related diseases like celiac and arthritis, suggesting they have a shared inflammatory pathway. People with gluten sensitivities tend to experience increased joint pain after eating gluten.
Now that we've discussed the foods that are keeping you in pain, let's talk about the ones that can help relieve your symptoms.
1. Cherries
Cherries aren't just a tasty snack; they are good for people with arthritis because of their high levels of anti-inflammatory anthocyanins. They're also packed with antioxidants that can help fight off free radicals and reduce oxidative stress.
2. Salmon
Salmon can reduce arthritis symptoms because of its high levels of omega-3 fatty acids, which can reduce joint swelling and pain. It also promotes heart health and weight management, which are both tied to arthritis.
3. Leafy Greens
Yet another reason to eat your green, leafy greens like kale, spinach, and Swiss chard are great for arthritis because of their high antioxidant content. They also contain vitamins A, C, and K, and minerals like magnesium, which all help to reduce inflammation.
4. Blueberries
Blueberries may be small, but they're mighty. Packed with antioxidants that have the power to neutralize free radicals, they've been shown to reduce symptoms of arthritis.
5. Avocados
Avocados are an excellent source of healthy fats, which can help bring down inflammation. They're also packed with vitamins C, E, and K, which work together to protect the bones and cartilage, reducing joint pain.
6. Whole Grains
In contrast to refined carbs, whole grains are rich in nutrients that help stave off arthritis symptoms. They're rich in fiber, vitamins, and antioxidants that have anti-inflammatory effects.
7. Olive Oil
Olive oil, especially extra virgin, contains anti-inflammatory compounds and enzymes with properties similar to drugs like ibuprofen. It's also a good source of healthy fats and can easily replace saturated fats in your diet, like butter.
8. Nuts
Instead of reaching for a bag of chips, consider snacking on nuts. They contain anti-inflammatory omega-3s, antioxidants, magnesium, and zinc, and also aid with weight management.
9. Garlic & Onions
Garlic and onions are good for arthritis because they contain anti-inflammatory compounds. They also contain enzymes that prevent cartilage from breaking down, keeping your joints strong.
10. Beans & Lentils
Beans and lentils make an excellent replacement for other, more inflammatory protein sources. They're high in fiber, iron, and folate, all of which calm inflammation and promote tissue repair.
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