Dietary Recommendations for Arthritis

When it comes to arthritis management through arthritis nutrition therapy it is important to note there is no particular diet that “cures” arthritis but there are certain foods that are recommended to consume more of and some foods that should be moderated. It is recommended to incorporate whole grains (wheat bread, brown rice, quinoa), whole fruits and vegetables, fish, nuts and seeds, as well as legumes (beans, peas, and lentils). An increased consumption of these foods typically is associated with the Mediterranean diet, which is viewed as more of a sustainable, disease-fighting lifestyle change that benefits multiple aspects of health, especially in decreasing inflammation.

The Mediterranean diet consists of foods high in antioxidants and omega-3 fatty acids, both target chronic disease and inflammation present in the body. Although, foods that contain a high saturated-fat content and sodium level should be moderated as this can increase inflammatory activity, it is important to focus on what we can add to our dietary intake versus what to avoid or take away, a huge part of nutrition is ensuring you have a healthy relationship with food. Adding more color, texture, and variety to your meals and snacks will lead to satisfaction and nourishment. The goal is to look for realistic, long-term, sustainable changes.
Try increasing intake of the following foods/food groups to target arthritis pain and inflammatory conditions:

• Aim for 9 servings per day of whole fruit and vegetable intake
• Incorporate 3-4 ounces of fish (salmon, herring, mackerel, tuna) around 2-3 times per week
• Try to include a handful, or 1.5 ounces, of nuts and seeds each day (walnuts, almonds, pistachios, chia seeds, pumpkin seeds)
• Choose to cook with olive, walnut, avocado, or safflower oils instead of butter

Food and Inflammation

Micronutrients Vitamin C (citrus fruits), Vitamin K (leafy greens), and Anthocyanins (found in berries) can help reduce joint pain and aid inflammation as these components act as antioxidants reducing the number of damaging cells in the body (called free radicals). Beans, peas, and lentils, all known as the legume family, are also beneficial in fighting arthritic pain. Legumes, especially beans, are loaded with fiber, antioxidants, and phytonutrients that reduce levels of C-reactive protein (CRP), an indicator of unwanted inflammation in the body. Switch up refined grains for whole grains, such as quinoa, brown rice, or wheat bread. Try to make half your daily intake of grains come from whole grains as these products have higher amounts of fiber, protein, and micronutrients.

The last family of foods to mention for arthritis nutrition therapy are nightshade vegetables. These vegetables include eggplant, tomatoes, potatoes, and red bell peppers and they contain solanine, a chemical reported to cause inflammatory flares and pain. Although keep in mind there is conflicting research and evidence showing the efficacy of this statement and its accuracy. When determining if nightshade vegetables should be avoided or included in dietary intake for managing arthritis, it is important to work with a Registered Dietitian to truly decipher if nightshade vegetables (which are full of nutrients) should be eliminated or included in meals/snacks. Remember there is no one single food or diet that can cure arthritis, but arthritis pain caused by inflammation can be managed through mindful arthritis nutrition therapy with and without the addition of medical cannabis therapy.