8 Foods to Help Reduce Arthritis Inflammation

Anyone suffering with arthritis knows the reality of living with a chronic, painful condition. Arthritis refers to inflammation and stiffness in the joints. There are over 100 different types of arthritis and related conditions.

According to the Arthritis Foundation, the most common type of arthritis is osteoarthritis. Sometimes called degenerative or wear-and-tear arthritis, this type occurs when cartilage wears away and bone rubs against bone, causing pain, stiffness, and swelling.

Figuring out how diet and food affect your condition can be confusing. Some foods may help control inflammation, while others may worsen it. Sugar, refined carbohydrates, saturated fats, salt, and alcohol may cause more inflammation.

Eating a diet rich in anti-inflammatory foods can go a long way in easing symptoms.

Let’s look at the most powerful anti-inflammatory foods to put on your plate.

Fish is rich in omega-3 fatty acids that are helpful in preventing diseases associated with inflammation, like heart disease. Fish bones contain calcium and vitamin D to keep your bones in tip-top shape. Try eating a three- to six-ounce serving two to four times per week. A three-ounce serving of fish is about the size of a deck of cards. The best sources of marine fatty acids include salmon, tuna, mackerel, and sardines.  If you don’t like eating fish, you may want to ask your doctor about taking a fish oil supplement. While most benefits are usually derived from eating the food itself, a supplement may help fill in some gaps.

Explore oils that enhance health. Extra virgin olive oil contains a compound called oleocanthal. This compound has characteristics similar to anti-inflammatory drugs, stopping certain chemicals that cause inflammation.  Other inflammation-fighting oils include grapeseed oil and walnut oil.

Tart cherries are rich in a flavonoid called anthocyanin. This powerful antioxidant has a strong anti-inflammatory effect. Like olive oil, tart cherries have been compared to nonsteroidal anti-inflammatory drugs. A study published in the Journal of Functional Foods found that drinking Montmorency tart juice reduced blood levels of gout-causing uric acid and increased anthocyanin compounds in the bloodstream.

Broccoli is loaded with antioxidants like vitamins A, C, and K, which help protect the body’s cells from cell damage. This vegetable also has a natural compound, sulforaphane, that may block inflammation and help slow cartilage damage in osteoarthritis.

The next inflammation-fighting food on our list is green tea. This popular drink isn’t short on health benefits, so it may not be surprising to see it on the list. What’s special about green tea? All teas—green, black, oolong, and white—are packed with polyphenols. These antioxidants originate from a plant and may help decrease inflammation and slow the breakdown of cartilage, according to the Arthritis Foundation. 

Green tea is also rich in a substance called EGCG (epigallocatechin-3-gallate), which may help slow the progression of arthritis by preventing inflammation-producing cells. Green tea does contain caffeine, which may not be suitable for everyone’s diet. Check with your healthcare provider prior to making any changes to your diet.

It is a widespread myth that citrus fruits cause inflammation, but according to the Arthritis Foundation, this is not true. In fact, citrus fruits are rich in vitamin C, a powerful antioxidant that may have anti-inflammatory benefits.

Vitamin C is vital for the formation of cartilage, the tissue that acts as a cushion between bones. When it wears away, bone rubs against bone, causing the pain associated with osteoarthritis.

Oranges, grapefruit, lemons, and limes are all good sources of vitamin C. Other fruits with vitamin C include strawberries, kiwifruit, cantaloupe, and tomatoes. The National Institutes of Health recommends 75 milligrams per day for women and 90 milligrams per day for men. For perspective, one orange has about 70 mg, one half of a grapefruit has about 40 mg, one lemon has about 45 mg, and one lime has about 30 mg.

Because citrus sometimes interacts with medicines, be sure to talk with your primary care physician about including more citrus in your diet.

Nuts offer health benefits for people with arthritis. One thing that all nuts have in common is their heart-healthy fat content. Plus, they’re a good source of plant-based protein and they’re often rich in vitamins and minerals.

Walnuts, in particular, contain a type of omega-3 fatty acid called alpha linoleic acid (ALA), which has anti-inflammatory properties. Two other nuts that are high in ALA are flaxseed and chia seeds. Almonds are rich in fiber and monounsaturated fats to keep you feeling satisfied longer. They’re also a good source of vitamin E and magnesium, which may help keep inflammation under control.

Pistachios are another antioxidant-rich nut. They contain vitamins A and E, as well as a compound called lutein. One ounce per day is all you need to get the benefits. 

Fresh garlic can stop specific inflammatory pathways in the body, especially when consumed often throughout the day. Garlic is part of the allium family which contains a compound called diallyl disulphine that helps fight the soreness, inflammation, and cartilage loss associated with arthritis. Other foods in the allium family with similar benefits include onions, shallots, leeks, and scallions.

Other beneficial spices to keep on hand include turmeric, ginger, cinnamon, and cayenne to decrease inflammation. 

Including foods in your diet that fight inflammation is an easy, proactive way to help ease arthritis pain and inflammation. Whether you try a new spice or eat more oranges, exploring these eight anti-inflammatory foods can be a new way to think about food and arthritis.

Sources:

Arthritis Foundation

• About Arthritis
• Best Nuts and Seeds for Arthritis
• 8 Food Ingredients That Can Cause Inflammation
• What Is Arthritis?
• Weight Loss Benefits for Arthritis 
• 10 Arthritis Food Myths
• 12 Best Foods for Arthritis
• Best Fruits for Arthritis 
• Best Vegetables for Arthritis
• Best Fish for Arthritis

National Institutes of Health, Office of Dietary Supplements

• Vitamin C

1Mahmoud FF, Al-Awadhi AM, Haines DD. (2015). Amelioration of human osteoarthritis symptoms with topical ‘biotherapeutics’: a phase I human trial. Cell Stress Chaperones. 20 (2): 267-276.

2Bell PG, Gaze DC, Davison GW, George TW, Scotter MJ, Howatson G. (2014). Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside. 11: 82-90.