In 2020, 595 million people were estimated to suffer from osteoarthritis, the most common form of arthritis. That was equal to 7.6% of the global population. Even with all of our technological advances and modern-day medicine, nearly 10% of the worlds population suffered from the same condition.
If you’ve ever cut your finger or bruised your arm, you’ll be aware of some of the common signs of inflammation. These include swelling, redness, pain, and heat. A small amount of inflammation like this is good. Systemic inflammation (the type that affects the whole body) is a whole other story.
If you’re one of the millions of people suffering from arthritis, you know that the pain and stiffness can be debilitating. While most people tend to turn to their local pharmacy, the answer might be closer to home than you may think. It could even be in your kitchen with the right well-organized approach!
Foods can’t cure arthritis. However, they can help to reduce the associated inflammation and pain, improving mobility and quality of life.
In fact, a study conducted by Arthritis Care and Research found that 24% of people with rheumatoid arthritis reported that their diet impacted the severity of their symptoms.
While some foods can help arthritis, unfortunately, some can also harm it, making the inflammation worse. With so many options out there, it can be tough to know which specific foods are good for your arthritis and which ones might actually make your inflammation worse…
For the last ten years, I’ve worked with clients around the world to find dietary solutions for a number of health conditions including arthritis. I also have an MSc in Human Nutrition and pride myself on keeping up with the latest research on all things nutrition. While I’ve still got a lot to learn, I hopefully have some knowledge to offer you in the article below!
To get you started on your road to recovery, I’ve put together a list of the 10 best anti inflammatory food groups for arthritis that you should be incorporating into your diet to ease your pain. I’ve also discussed inflammatory foods to avoid and given my top tips for eating an anti-inflammatory diet.
1. Spinach
Not only for Popeye, spinach is known as one of the best superfoods in terms of its overall beneficial health effects. It’s packed full of vitamins and minerals like vitamin K, Iron, magnesium, calcium, potassium, and folate.
Each of these amazing micronutrients can help reduce inflammation when eaten in the correct amounts. For example, iron is important for making a protein known as hemoglobin. This carries oxygen around your body via your bloodstream, keeping your immune system healthy.
If you don't get enough, you’re more likely to become tired and get infections which means a higher chance of inflammation. Girls, we’re specifically targeting you with this one!
It’s also full of antioxidants that can help fight damage to your cells and reduce the inflammation that’s causing your arthritis symptoms.
The antioxidant in spinach known as Kaempferol appears to counteract the effects of inflammatory agents associated with rheumatoid arthritis, according to research published in the International Journal of Molecular Medicine. (1)
How to get more spinach into your diet
I personally love spinach. I don’t think the taste and smell are too overpowering which means you can add a big handful to your eggs in the morning, pasta dishes, or even your tasty curries in the evening.
Aim to add a handful with most meals and you’ll be sorted!
2. Garlic
To most people, garlic is well known for adding flavor to food and warding off vampires in popular horror movies. However, it’s also known for its numerous health benefits! Garlic is a great way to reduce inflammation and pain in arthritis sufferers.
Allicin, the main compound in garlic, has been shown to have anti-inflammatory and pain-reducing properties, blocking some of the compounds that cause inflammation.
Researchers reviewed the diets of 1,082 twins and discovered that those who ate more garlic had a lower risk of developing hip osteoarthritis. This is likely due to the anti-inflammatory properties of garlic. (2)
To be a little more specific, the researchers commented that garlic contains a compound called diallyl disulfide which limits the expression of pro-inflammatory cytokines. In simple terms, this can help to reduce inflammation.
You may even want to try rubbing your sore and inflamed muscles with garlic oil following a strenuous session. However, make sure to wash it off!
How to get more garlic into your diet
This is an easy one for me. Garlic adds so much value and flavor to pretty much any dish with the exception of certain breakfast items and sweet treats. If you’re using whole garlic, crush it up and add it at the start of your cooking process.
It works great to flavor meat, fish, vegetables, and anything in between. For the powered version, sprinkle it onto your food when it's cooking and when it's ready!
3. Ginger
Ginger is a flowering plant with a root commonly used for cooking. It’s powerful smell and taste are often hard to mistake!
Did you know that ginger contains nearly 40 anti-inflammatory compounds? Some of the more common ones include gingerols, shogaols, and diarylheptanoids. It’s also known for having antioxidant and anticancer properties.
Ginger may help reduce the risk of developing arthritis in the first place by inhibiting the inflammatory cytokines that can damage cartilage. With its potent anti-inflammatory properties, ginger is a great way to reduce the pain and inflammation associated with arthritis, particularly osteoarthritis.
Researchers examined ginger extract’s effects on 261 patients with osteoarthritis of the knee and after six weeks, 63% of participants experienced an improvement in pain. (3)
How to get more ginger into your diet
Getting more ginger into your diet doesn’t have to mean adding it to each and every one of your meals. For some, the smell and taste can be quite overpowering when mixed with certain foods. The versatile nature of ginger means it can be used in several different ways depending on your preferences.
Try adding ginger to your morning smoothie or tea for an extra kick. Use ginger in soup or as a dressing on your salad. You can even bake some delicious treats with it (but make sure not to eat too many). The possibilities are endless — it’s up to you to find which ones you like!
4. Turmeric
Turmeric has a rather bitter, warm taste to it. Because of this, it’s commonly added to curries, butters, mustards, and cheeses. However, it’s also been used for centuries in traditional Chinese and Indian medicine.
Its use as a medicinal component is largely due to curcumin, the main active compound in turmeric which has both anti-inflammatory and antioxidant properties.
Several studies have suggested the multidimensional applications of turmeric, with many showing that it reduces the severity and duration of inflammation in a variety of medical conditions. These include arthritis, digestive disorders, allergies, and even depression.
The anti-inflammatory power of curcumin is so potent that researchers found it to be more effective than the prescription drug Diclofenac in people with rheumatoid arthritis! (4) Once again, it would seem that natural remedies can sometimes be the answer you were looking for right in front of your nose!
(psst… some of our founders have turmeric every morning with warm water and a sprinkle of crushed black pepper to activate the healing properties…if you feel like giving it a try, add a little lemon and/or Apple Cider Vinegar…)
How to get more turmeric into your diet
You can try adding a teaspoon of turmeric to your curries, scrambled eggs, or even your smoothies in the morning, Like I mentioned above some of our very own founders here at Kineon like to add it to a glass or warm water alongside black pepper. You could even combine it with a small amount of olive oil and use it as a dressing or flavoring for your meat or peas.
5. Whole Grains
A diet high in whole grains is a great way to reduce inflammation and pain in arthritis sufferers.
Whole grains such as oats, brown rice, and quinoa are high in fiber and antioxidants, which help to find and eliminate free radicals that can cause inflammation. Increasing your fiber intake is also a great way to help with weight management by keeping your gut healthy and reducing your appetite.
Remember, excess weight can be a key driver of inflammation in the body which is another thing to bear in mind when planning your diet! This excess weight and inflammation can be a key risk factor for arthritis and other chronic conditions such as diabetes.
Whole grains have also been shown to lower C-reactive protein (CRP) levels in the blood, which is a key marker of inflammation. (5)
Examples of anti-inflammatory wholegrains
Knowing which wholegrains are anti-inflammatory gives you the power to make better informed dietary choices. Here’s some of the key ones to focus on!
- Brown rice.
- Oats.
- Whole wheat.
- Quinoa.
- Barley.
How to get more whole grains into your diet
Adding more whole grains into your diet can be as simple as focusing on the key wholegrain sources mentioned above. Instead of using white rice or pasta, opt for brown rice or quinoa. Add a suitable portion to your meal and there you have it!
6. Fish
Omega 3s have been widely regarded as one of the best nutrients for reducing inflammation and pain in arthritis sufferers and for good reason!
Omega 3s can lower the production of inflammatory substances and molecules such as cytokines and eicosanoids, more commonly known as omega 6. We need to keep a good balance between our omega 3 and 6 levels to ensure a state of chronic inflammation doesn’t develop.
Fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation in a variety of tissues, including the joints.
Taking omega-3 daily decreased joint pain intensity, morning stiffness, painful joints, and the use of pain relievers in patients with rheumatoid arthritis according to an analysis of 17 studies. (6)
Fish are also a great source of Vitamin D, and a lot of studies have found that rheumatoid arthritis may in fact be linked to low levels of Vitamin D.
Examples of anti-inflammatory fish rich in omega 3
As a rule of thumb, fatty fish contain the most omega-3. Ideally, you want to go for natural, high-quality sources such as:
- Salmon.
- Tuna.
- Sardines.
- Mackerel.
Ideally, look to eat some of these at least 2–3 times a week!
How to get more fish into your diet
Start by swapping some of your protein sources around. Even if you’re heavily into the gym, you really don’t need to eat chicken and rice with every meal! If you can’t access whole fish, opting for canned fish is the second-best option.
If you don’t like the taste, high-quality omega 3 supplements are widely available. Taking one capsule a day is often all you need.
7. Cherries
Cherries, especially tart cherries, are high in anthocyanins, which are powerful antioxidants that can improve joint function and reduce inflammation in the body.
The beneficial anti-inflammatory properties in cherries have been compared with nonsteroidal anti-inflammatory drugs (NSAIDs) by some researchers.
Several studies have found that tart cherries may relieve joint pain in osteoarthritis (OA) patients and reduce flare-up risk in gout patients.
Recent studies have also suggested tart cherries could improve sleep quality and duration, which is especially important since poor sleep can worsen pain and inflammation levels in those with arthritis.
How to get more cherries into your diet
The great thing about cherries is that they can be added to a huge range of food items and beverages to enhance the flavor. On a simple level, enjoy them as part of a sweet snack alongside almonds and flakes, kind of like a homemade trail mix. Try adding them to smoothies, breakfast bowls, oatmeal, yogurt, or as part of most desserts.
8. Broccoli
Broccoli is not only one of the healthiest vegetables around, but it’s also great for reducing inflammation and pain in arthritis sufferers. It’s a member of the cruciferous family of vegetables alongside kale and collard greens.
It's high in glucosinolates which are plant-based phytochemicals that act as plant-based antioxidants. With this, it can help reduce the expression of pro-inflammatory cytokines and inhibit key signaling pathways involved in the immune response.
Broccoli is also full of a substance called sulforaphane, which has been shown to block the formation of a type of cell involved in rheumatoid arthritis development. (7) It’s also a great source of vitamin A, vitamin C, calcium, and potassium and contains little to no calories.
How to get more broccoli into your diet
Broccoli is really versatile which means you can include it in just about anything. If you’re not a fan of cooking it, eat it raw with your favorite healthy dip or add it to a salad.
Alternatively, it works well as an amazing, healthy side dish. Eat it alongside your favorite meats and healthy carb sources by steaming, roasting, or sauteing it.
9. Nuts
Tree Nuts and peanuts can have several beneficial effects when added to the diet. Alongside tasting delicious, they have strong antioxidant and anti-inflammatory properties.
Walnuts in particular are high in anti-inflammatory omega 3 fatty acids, vitamin E, magnesium, and zinc, which are all essential nutrients when it comes to reducing inflammation. They also contain phytochemicals called sterols which may help to modulate the activity of immune cells in the body.
Nuts are also fantastic for your heart health, which is extremely important for people with rheumatoid arthritis (RA) as they have twice the risk of heart disease as healthy adults.
In addition to all of these amazing benefits, nuts are also a great source of protein without the inflammation-causing properties of some meat proteins (when consumed in excess).
However, nuts are energy-dense which means you need to watch your portion size. Therefore, a handful can go a long way!
Examples of anti-inflammatory nuts
Generally speaking, most tree nuts and peanuts have some sort of anti-inflammatory and antioxidant properties. However, here are the key ones to focus on:
- Almonds.
- Walnuts.
- Cashews.
How to get more nuts into your diet
As I mentioned above, a handful can go a long way! Add a sprinkle to your breakfast bowls such as yogurts, oats, and smoothies. Add a handful to your favorite salad alongside a healthy dressing. Try sprinkling some nuts into a pasta dish or soup for some added flavor.
10. Green Tea
Okay, it’s not technically a food, but green tea is definitely worth mentioning when it comes to reducing inflammation in the body.
Green tea has been used in medicine for centuries. It’s full of polyphenols, which are antioxidants that can help protect cells from damage and reduce inflammation.
According to a 2016 study, patients who received a combined non-drug treatment of green tea and supervised exercise showed significant improvements in disease activity parameters such as CRP, ESR (erythrocyte sedimentation rate), Tender Joint Count, and Swollen Joint Count. (8)
So, the next time you’re at the grocery store, load up on these anti-inflammatory foods to help keep your pain and inflammation under control!
How to get more green tea into your diet
Contrary to popular belief, green tea isn’t just for sipping on its own. Instead of your normal coffee, try a matcha latte instead. This gives you the same warm taste and stimulation but using green tea instead of coffee.
You could even try mixing a small amount of green tea leaves into your favorite breakfast foods such as oatmeal. Try green tea ice cream at your favorite health store and see what you think!
Consider pairing your anti-inflammatory diet with red light therapy
If you still find yourself struggling with the pain and stiffness caused by arthritis, we’re here to help!
In rheumatoid arthritis, our bodies attack the lining of our joint capsules. This membrane then becomes inflamed and swollen, eventually leading to the destruction of bone and cartilage within the joint.
In osteoarthritis, affected joint cells release inflammatory markers into the joints and bloodstream. This may then make the inflammation worse, causing increased discomfort. The risk of other diseases occurring from chronic low-grade inflammation also increases.
To combat this, we’re helping people get back on their feet with the latest in red light therapy (also known as photobiomodulation (PBM) technology that targets the source of pain to support and aid recovery.
We’ve created the Move+, a red light therapy device that stimulates cell signaling to help increase blood flow, which can reduce inflammation, and reduce pain.
While we won’t bore you too much with the science, the Move+ uses a combination of LEDs and near-infrared technology. Unlike other devices, this offered deeper penetration into the joint itself rather than just around it.
The idea of this is to improve blood flow to the target area to stimulate mitochondrial energy production. Prompting these natural healing processes can help the joint and surrounding areas to heal and therefore reduce the inflammation associated with arthritis.
The benefits of red light therapy have been validated by a series of clinical studies, including hundreds of human trials.
Wearing the Move+ red light therapy device resulted in significant benefits for most participants, with many still feeling the effects months later.
With just 5 minutes of usage a day, the Move+ provides a safe, effective, red light therapy treatment, so you can support your joint health and get back to moving pain-free again.
Inflammatory foods to avoid
As with most things, we have to consider the potential bad as well as the good. Food is amazing for sure — the anti inflammatory foods for arthritis listed above are just some examples. However, there are certain foods and beverages that you need to watch and limit for optimal health, especially when suffering from a chronic condition such as arthritis.
Now, you don’t need to totally avoid these foods. However, you definitely need to regulate your intake when your body is in an inflammatory state. Here are some of the main foods to avoid or limit to reduce inflammation and arthritis.
- Excess red meat (beef, pork, lamb) — Switch for white meat options and omega 3 fish sources.
- Refined carbohydrates (white bread and pastries) — Switch for wholegrain options such as brown bread and quinoa.
- Sugar-sweetened beverages (soda) — Try different teas and flavored waters instead to see which you like.
- Processed foods (ready meals, breakfast cereals, cakes, crisps) — Swap for minimally processed foods such as fruits, vegetables, eggs, milk, and meats.
- Fried foods (french fries, fried chicken, onion rings) — Opt for more natural options such as baked sweet potato, chicken breast, and fresh onion.
Top tips for eating an anti-inflammatory diet
There are no real crazy rules to follow and you also don’t need to starve yourself. Just be mindful of some basic principles and try to make smart choices when choosing the food and drinks you consume.
Remember that you’re putting this in your body. Therefore, your body will react to the food components it consumes. Like most things, balance and sustainability are key. Here are some of the key things to bear in mind.
Avoid UPF
Think of ultra-processed foods as just about anything that comes in a package. If it's got a wrapper or plastic around it, it’s likely been changed or added to improve its taste or shelf life. While this might be good for the companies selling it, it's not really good for your body.
Common examples include ready meals, frozen dinners, packet soups, baked goods, sugary cereals, crisps, and biscuits.
When making sustainable changes, you don’t need to do everything at once. Remember, Rome wasn’t built in a day.
Start by making small changes that fit your lifestyle. Swap one food component, assess how you feel, and then move on to something else once that’s successfully integrated.
Bear in mind that you can have UPFs on rare occasions when it's warranted (your favorite treat from the bakery) but don’t make it a habit. Keep active and make sure that the large majority of the food choices you make are healthy ones.
Consider your cooking methods
Something that's not often thought about is the way you cook your food. If you didn’t already know, this can have a big impact on the nutritional composition and the associated compounds given out when cooking.
For example, cooking red meat on the grill can create cancer-causing chemicals. As the meat cooks, fat drips into the flames and releases these compounds. This is especially true when cooking them at a high temperature.
One way to avoid this is by cooking grilled vegetables or low-fat fish on the grill instead. If you do want to cook red meat, opt to bake it in the oven.
While microwaves get a bad rep, they’re actually a much better option. Cooking and heating your food by activating the water molecules (microwaving) can be better than grilling or frying at high heat.
One thing to think about when cooking is the amount of sauces and dressings you add. Just because you're eating a healthy portion of fish doesn’t mean to say you can lather it with your favorite white sauce. Be careful with your portion size and check the ingredients.
Generally speaking, try to bake, steam, or fast stir-fry your food to reduce inflammation. Avoid or limit deep frying and grilling and you’ll be on your way to better health in no time at all!
For more on red light therapy and arthritis, read:
- Osteoarthritis VS Rheumatoid Arthritis & The Effects of Light Therapy
- Exercising With Arthritis: What You Need To Know
- Top 7 Life Hacks for People Living With Arthritis
Sources:
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- https://pubmed.ncbi.nlm.nih.gov/11710709/
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