Foods You Eat – Or Don’t Eat – Can Help Your Arthritis Symptoms (2024)

Medically Reviewed by Peter Lukowski, MD

“Joint replacement surgery is one of the most common and successful procedures known today,” says McLeod Orthopedic Specialist Peter Lukowski, MD. “However, we like to help patients delay surgery if possible. Eating the right foods and avoiding the wrong ones can help delay surgery, as well as reduce stiffness and pain.”

Researchers found that 30-40% of rheumatoid arthritispatients reported substantial improvements by eliminating certain foods from their diet. The same holds true for those who suffer osteoarthritisin their knees ad hips.

The ideal diet for those of us with arthritis is very similar to an ideal diet for anyone, with a few exceptions.

STAY AWAY FROM OR EAT LESS OF THESE

A key link between your arthritis and diet is your weight.

• Cut down on saturated fats found in red meats, butter and cheese. Avoid trans fats that are commonly found in commercially available baked goods and fried foods.
• Reduce your intake of salt. The Centers for Disease Control and Prevention recommend less than 1 teaspoon of salt per day, when most Americans consume about twice that much daily. Limit your use of mustard, ketchup ad soy sauce. Avoid so-called fast food when you can. These are often very high in salt.
• Limit sugar consumption by using alternate sweeteners. Watch out for sodas. Even if they use a no-calorie sweetener, they can be high in salt.
• Moderation is the key for alcohol consumption. A regular drink now and then can reduce your risk of rheumatoid arthritis, but the best amount is less than a glass of wine or beer a day. For those who already have arthritis, alcohol can increase the chances of stomach bleeding and ulcers.

ADD THESE TO YOUR DIET

Eat more vegetables and fruits.

• New research says broccoli contains a compound that helps slow the progress of osteoarthritis.
• Blueberries contain antioxidants that help protect against joint inflammation.
  Pineapple contains an enzyme (bromelain) that helps reduce inflammation.
• Bananas are high in magnesium, which helps strengthen bones and alleviate arthritis symptoms.
• Dark green vegetables, such as spinach and kale, contain iron that helps fight anemia resulting from anti-inflammatory medications.

Look for foods that have Omega 3 polyunsaturated fatty acids. Omega 3 is especially helpful to people with rheumatoid arthritis. Free-range eggs are a good source of Omega 3 as are oily fish, such as salmon, fresh tuna, sardines and anchovies. Walnuts are also a good source of Omega 3.

Be careful not to each too much of Omega 3 foods, because these foods also contain Omega 6. Too much of Omega 6 can actually increase inflammation.

Vitamin E is helpful at fighting knee arthritis damage. And lobster – yes lobster –is an excellent source of Vitamin E.

Certain beverages are also helpful. Green Tea contains elements that slow cartilage wear and breakdown. Orange juice with its Vitamin C is an important beverage because a deficiency of Vitamin C can lead to cartilage breakdown.

AND NOW SOME MYTH DEBUNKING

There is no proof that:

• Foods with nightshade – tomatoes, potatoes, eggplant – have any effect on arthritis symptoms.
• Dairy products cause arthritis. In fact, dairy is rich in calcium an important building block for strong bones.
• Acidic foods cause arthritis. In fact, these foods are usually an excellent source of Vitamin C.

There is mixed evidence about whether a vegetarian diet is the path for arthritis sufferers. You do tend to increase vitamins but you will not be getting iron and vitamin B-12, two important nutrients.

Find an Orthopedic Specialist near you.

Sources Include: McLeod Health, National Institutes of Health, Arthritis Foundation, Arthritis Research Foundation (UK), Arthritis Research Institute of America, Center for Disease Control and Prevention