Foods That Reduce Inflammation from Arthritis

A diagnosis of any form of arthritis can leave you in chronic pain from swollen, irritated joints. There’s no cure for arthritis, but making healthy lifestyle changes can make it easier to live with the symptoms.

One of the most straightforward ways to reduce arthritis-related inflammation is to eat foods that reduce inflammation and limit your intake of foods that increase it. Learn from arthritis expert Thomas Nguyen, MD, at Nguyen Medical Group in Boynton Beach, Florida, about the food choices that can help reduce inflammation.

Inflammation-reducing foods

Arthritis causes you to experience various types of swelling and inflammation in your body, which can lead to pain and discomfort that reduces your mobility. You can’t make arthritis go away entirely with dietary changes, but you’ll feel much better after choosing anti-inflammatory foods.

Foods that reduce inflammation include:

Healthy fats

Unsaturated Omega-3 fatty acids offer a powerful defense against joint stiffness and inflammation. Examples of fats that fight arthritis symptoms include:

Oily fish
Nuts
Olive oil
Seeds

You can also take supplements to increase your intake of Omega-3 fats.

Fruits and vegetables

Produce is packed with nutrients that help fight inflammation. Red and blue fruits, such as cherries, blueberries, and raspberries, contain antioxidants that help reduce inflammation.

Citrus fruit, broccoli, and limes are filled with vitamin C, which improves your immune system and response against arthritis. Broccoli and leafy green vegetables contain large amounts of healthy vitamins A, K, and C. Broccoli also contains a compound that may reduce the progression of arthritis.

Another delicious vegetable, garlic, helps your body reduce the number of enzymes present that damage cartilage. Adding ginger to your meals can also help lower inflammation.

Turmeric

Turmeric is a spice that helps reduce inflammation and pain in your joints, thanks to the chemical curcumin. You can add turmeric to many dishes, from soups and curries to omelets and beverages like lattes and milk.

Green tea

The antioxidants in green tea help stop inflammation and can even slow down the breakdown of cartilage. Drinking green tea can also help lower your appetite, which reduces stress on your body by promoting a healthy weight.

Foods to avoid with arthritis

Just as some foods can lower inflammation, others can aggravate your arthritis and leave you feeling uncomfortable after consumption. The worst offenders include highly processed carbohydrates, especially those with added sugars, and foods high in saturated fat.

Examples of foods that increase inflammation include:

Red meat
White rice, pasta, and bread
Desserts
Potato chips
Full-fat dairy products
Coconut oil

Along with aggravating your arthritis symptoms, eating these foods increases your odds of developing other chronic diseases, such as heart disease. They also make it more challenging to maintain or attain a healthy weight, which aggravates arthritis further.

You can reduce inflammation and other arthritis symptoms by incorporating these foods into your diet, in moderation, up to 10%. At the same time, increase your consumption of anti-inflammatory foods.

Our team can help you create a personalized diet and healthy lifestyle plan that keeps you active and feeling good while living with arthritis. Contact us for assistance managing your arthritis.