Educational Series
The Science of Nutrition
Foods That Help Reduce Arthritis
By Mohammad Ahrar, PhD
Introduction
Arthritis refers to the swelling and tenderness of one or more joints in the body. Swelling of joints is usually caused by inflammation of soft tissue around a joint. While medication can manage the condition and pain associated with inflammation, diet is equally crucial. This article reviews certain foods that have been identified to alleviate arthritis symptoms and reduce inflammation.
Types of Arthritis
Arthritis is a general term that refers to various different conditions that affect the muscles, bones, and joints. [1] The most common types of arthritis are osteoarthritis, rheumatoid arthritis, and gouty arthritis.
Osteoarthritis occurs when the protective cartilage that cushions the ends of bones wears down over time and parts of the bones associated with a joint can rub against each other. The disorder most commonly affects joints in the hands, knees, hips, and spine. [2] Inflammation plays a key role in osteoarthritis and in most other types of arthritis. More information about inflammation-related foods is discussed in Peyk #185.
Rheumatoid arthritis is a chronic inflammatory disorder affecting more than just joints. The condition can damage a wide variety of body systems, including skin, eyes, lungs, heart, and blood vessels. Rheumatoid arthritis occurs when the body’s immune system mistakenly attacks its body tissues such as the lining of joints. [1]
Gouty arthritis is another type of arthritis characterized by sudden, severe attacks of pain, swelling, redness, and tenderness in one or more joints, most often in the big toe. Metabolic or gouty arthritis—commonly known as gout—occurs mainly due to the high levels of uric acid in the blood. [2] Normally, the body gets rid of excess uric acid, but when it doesn’t, the acid can accumulate in joints, causing inflammation and sudden pain, especially in big toes. However, it does not mean that people with high uric acid levels in their blood necessarily develop gout.
Which Foods Reduce Inflammation-Related Arthritis?
No special diet or “miracle food” can cure arthritis. However, some foods and a balanced diet may help reduce or delay the occurrence of arthritis, as summarized below.
Garlic is a potent anti-inflammatory and immune system booster. Compounds such as allicin found in garlic are known to reduce inflammation associated with arthritis and improve overall immune function, which is crucial for those with autoimmune forms of arthritis. [3]
Onions are loaded with healthful components that may help fight inflammation associated with arthritis. Onions are also one of the richest sources of flavonoids—antioxidants that prevent free radicals in the body’s cells before they have a chance to cause harm. Quercetin is a flavonoid found in onions that has been shown to inhibit the chemicals that cause osteoarthritis-related inflammation. According to a study from Cornell University, red and yellow onions as well as shallots contain more disease-fighting chemicals than white and sweet onion varieties. [4]
Ginger offers significant benefits as a natural pain reliever for arthritis sufferers. [3] Its compounds, such as gingerol, have properties that mimic the effects of certain anti-inflammatory medications.
Berries such as strawberries, blueberries, and raspberries are rich in antioxidants that can help combat oxidative stress and inflammation, common issues in arthritis. [3]
Olive oil is renowned for its health benefits, particularly for those with arthritis. It’s rich in monounsaturated fats and contains oleocanthal, a compound with anti-inflammatory properties that can help reduce joint inflammation and pain. [3] Experiments have shown that the polyphenols in olive oil, particularly extra virgin olive oil, effectively combat inflammation and improve arthritis symptoms in joints and throughout the body. [5] Extra-virgin olive oil is at the top of the olive oil hierarchy. It’s made from a single cold pressing of the olives, without heat or chemicals, to retain its flavor and nutritional value. Extra virgin olive oil has been studied for its protective benefits in inflammatory autoimmune diseases such as rheumatoid arthritis. [3]
Nuts and seeds are rich in fiber, protein, and healthy fats that help reduce inflammation. [3] Almonds, walnuts, flaxseeds, and chia seeds are particularly effective. These nuts and seeds are also rich in antioxidants, aiding in reducing oxidative stress, which can exacerbate arthritis symptoms.
Leafy greens like spinach, kale, and Swiss chard can eliminate arthritis-related inflammation. [3] They are high in Vitamin E, known for its anti-inflammatory properties, and antioxidants that help reduce inflammation and oxidative stress.
Foods containing omega-3 fats have been found to help reduce the inflammation associated with some forms of arthritis, such as rheumatoid arthritis. [3] Fatty fish that are rich in omega-3 fatty acids are known for their potent anti-inflammatory properties. Other foods rich in omega-3 fats include linseeds and linseed (flaxseed) oil, canola (rapeseed) oil, walnuts, and some grains.
Other Factors That Reduce Inflammation-Related Arthritis
Besides a healthy diet, maintaining a healthy weight and engaging in physical activity are important in reducing inflammation of joints. Regular and consistent exercise increases blood flow and provides oxygen and nutrients to tissues, including the soft tissues surrounding joints, and helps reduce inflammation and strengthen the muscles that support joints. Exercise also helps maintain a healthy weight. It may be challenging for some people with osteoarthritis, but exercises don’t have to be severe—they may include walking, strengthening exercises, tai chi, cycling, and water exercise. Please talk to your health provider anytime you change your diet and ask what exercise might work best for you.
What Foods Increase the Risk of Arthritis?
Some foods and drinks may increase the risk of arthritis or make symptoms worse. Sugary foods and processed foods are on top of the list of foods that increase the risk of inflammation-related arthritis. Excessive consumption of sugary foods, especially sugary drinks, has been shown to increase the risk of inflammation in most body tissues including the joints.
Processed meat and red meat have been linked to inflammation. One study showed that people who eat a lot of processed meat and red meat experienced more joint inflammation compared to the group that consumed plant-based foods and excluded red meat from the diet. [6]
Foods that are rich in purine such as meat, offal (animal liver, heart, kidneys), and some seafood (including shellfish and scallops) increase the risk of gout when consumed excessively. [7] As mentioned earlier, uric acid is made from purine. One reason that excessive consumption of meat elevates blood uric acid and consequently causes gout is that purine is one of the subunits of the DNA that is in the (only one) nucleus of the body cells. Muscle cells such as the cells in meat contain several hundred nuclei; therefore, red meat is a purine-rich food and needs to be consumed in moderation.
Refined carbohydrates in the modern diet may encourage the growth of gut bacteria that produce inflammatory chemicals. [6]
Cooking methods may contribute to arthritis as foods that are high in protein and fat—such as bacon, hot dogs, red meat, and chicken—produce chemicals that cause oxidative stress and inflammation when cooked at high temperatures (such as happens when fried, grilled, or being charred). Accumulation of these products in bones and joints may play a role in the development and progression of osteoarthritis. [8]
Alcoholic beverages, especially beer and drinks sweetened with fructose, have also been shown to promote higher levels of uric acid in blood. [6]
Summary
The most common types of arthritis are osteoarthritis, rheumatoid arthritis, and gouty arthritis. While there is no special diet that can cure arthritis, some foods have beneficial effects on reducing inflammation and pain in joints. They include oily fish, garlic, onion, ginger, berries, olive oil, nuts, and green leafy vegetables. Some foods and drinks that increase inflammation and arthritis include sugary foods, red meat, and alcoholic beverages. Foods such as bacon, hot dogs, red meat, and chicken, when cooked at high temperatures, produce chemicals that cause oxidative stress and inflammation.
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References:
[1]- https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772
[2]- https://www.arthritis.org/health-wellness/about-arthritis/understanding-arthritis/what-is-arthritis
[3]- https://healthyfoodsmag.net/foods-you-should-eat-with-arthritis/
[4]- https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/onions-prevent-inflammation
[5]- https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/olive-oil-benefits-arthritis
[6]- https://www.healthline.com/nutrition/foods-to-avoid-arthritis
[7]- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/arthritis-and-diet
[8]- https://www.healthline.com/nutrition/advanced-glycation-end-products
