Diet and Nutrition Can Help Your Arthritis Symptoms

Arthritis is a disease of chronic inflammation, and evidence is pretty clear that the American diet, heavy on processed foods, can exacerbate these symptoms. How much can changing your diet ease this debilitating disease? The answer is a lot.

Inflammation and the Body

“Arthritis” is a term that covers many different conditions. Rheumatoid arthritis, psoriatic arthritis, lupus, gout, ankylosing spondylitis — all of these, along with the much more common osteoarthritis, are forms of inflammatory arthritis.

These diseases are categorized by the cardinal signs of inflammation: pain, swelling, tenderness and stiffness of the joints. While inflammation is a normal, natural response to injury or infection, in those with these diseases — especially rheumatoid arthritis — the immune system releases inflammatory chemicals that mistakenly attack the body’s joint tissue, triggering responses that can lead to all sorts of problems.

Osteoarthritis — which affects about 528 million people worldwide — is much more common than rheumatoid arthritis, affecting about 18 million. In the past, osteoarthritis -- where joint pain comes from cartilage wearing away over time -- was not considered an inflammatory disease, but that attitude is changing. Inflammation is present in milder forms, so in all cases arthritis sufferers can benefit from anti-inflammatory diets.

Plants, Plants, Plants

Study after study suggests the Mediterranean diet — a plant-forward way of eating that’s heavy on anti-inflammatory nutrients — can help prevent a host of chronic diseases. It focuses on fruits and vegetables that are high in vitamins C, A and E, all super-powerful antioxidants. Seafood is its main source of animal protein and a great source of healthy fat, which also comes from olive oil, nuts and seeds. This eating pattern’s emphasis on plants means lots of fiber and polyphenols, which have powerful anti-inflammatory effects. And no, it’s not necessary to stick to the flavors of a certain region of Europe — just think “plants, plants, plants.”

There are many nutrients specifically thought to benefit arthritis patients. A few examples, with foods that include them:

• Vitamins. Along with vitamins A and E, vitamin C is a powerful antioxidant that protects against the free radicals that cause inflammation. Besides citrus, you can find vitamin C in broccoli, bell peppers, strawberries and tomatoes. Orange and yellow foods like peppers and carrots are high in vitamin A. Vitamin E is found in leafy greens, whole grains, nuts and vegetable oils.
• Pre- and Probiotics. Probiotics and prebiotics are also anti-inflammatory. Fiber is a prebiotic, the nondigestible food component that feeds the “good” bacteria in your gut, called the probiotic. Research on the gut-brain connection shows that this relationship affects us from head to toe — if your gut biota is healthy, the rest of the body will follow. Good sources of prebiotics include bananas, asparagus, beans and whole grains. Probiotics are present in fermented dairy like yogurt and kefir, as well as kimchi, tempeh and miso.
• Polyphenols. These are the bioactive compounds in plants that can help regulate inflammation. Find them in citrus, onions, celery, tea and coffee, berries, whole grains and peanuts.

Fatty Fish, Too

For those with rheumatoid arthritis, one of those side issues can be an increased risk of cardiovascular disease. Because omega-3 and other compounds in fish like tuna and salmon can protect against heart disease, intake of fatty fish can be especially beneficial. Walnuts, flaxseed, chia seed and hemp seed also are good sources of omega-3. Fish with bones in them — like some salmon and sardines — deliver a lot of calcium because you eat those bones along with the fish. Swordfish, salmon and tuna all are high in Vitamin D, which helps with absorption of calcium, maintaining bone health.

There’s a caveat, though: If you’re eating fish multiple times a week, mercury can be a concern. The EPA offers guidance on this with a chart showing good choices as well as what to avoid.

What About Supplements?

Studies show fish oil supplements also can help reduce joint swelling, pain and stiffness for rheumatoid arthritis patients. While you’ll miss out on the other beneficial nutrients in fish like calcium and vitamin D, a supplement can be a good solution for those who don’t like seafood. Just remember to always speak with your doctor before taking supplements, to make sure they won’t react with anything else you are taking. Look for supplements labeled as third-party tested, so you know that what’s in the bottle is only what is on the label.