Did you know there are almost 100 types of arthritis? The most common form is osteoarthritis, a degenerative form that affects most people after the age of 60 to varying degrees. Most types of arthritis, including osteoarthritis, have an inflammatory component and that partially explains why people who have it experience pain and stiffness. The course of osteoarthritis is variable and many people with it don’t know they have it. Some people have joint involvement on X-ray but few or no symptoms. Their arthritis may remain stable for many years, but some people have joint damage that rapidly progresses to severe joint destruction.
There’s plenty of evidence that lifestyle plays a role in the progression of osteoarthritis. You might wonder whether what you eat matters if you have arthritic symptoms and whether changing your diet can improve your symptoms. There is some evidence that consuming certain foods, particularly foods high in long-chain omega-3s, like fatty fish, fruits, vegetables, nuts, and spices, such as ginger and turmeric, are beneficial due to their anti-inflammatory effect. On the opposite end, certain types of foods could make arthritic symptoms worse if you consume them in excess. Let’s look at some of these foods and why they might be harmful if you have arthritis.
Refined Carbohydrates and Sugar
If you have joint pain or stiffness, cut back on ultra-processed packaged fare and foods made with white flour. Then, reduce the quantity of sugar in your diet. Why might refined carbs and sugar worsen arthritic symptoms? These foods cause a rapid rise in blood glucose and insulin and this can trigger inflammation. One study found a link between foods with a high-glycemic index (those that cause a rapid rise in blood glucose) and higher scores on the dietary inflammation index, a marker of inflammation. That’s not what you want if you have arthritis. Sugar-sweetened soft drinks may be particularly problematic. A study found that people who consume more sugar-sweetened beverages have a higher risk of developing rheumatoid arthritis, an inflammatory form of arthritis.
Certain Types of Fat
Your body needs key fatty acids from fat for good health, so don’t go on an ultra-low-fat diet, but avoiding certain types of fat could help increase arthritis pain. Fats to limit are those high in omega-6 fatty acids, a type of fat found in abundance in many processed seeds and vegetable oils, like corn oil, soybean oil, safflower oil, and sunflower oil. You can compensate for too much omega-6 in your diet by consuming more omega-3 fatty acids from sources like fatty fish, fish oil, chia seeds, hemp seeds, and flaxseeds. It’s favorable to keep your ratio of omega-3 fats to omega-6 fats high.
Also, avoid trans-fats that were once common in many packaged foods. Fortunately, manufacturers have reduced or eliminated this type of fat from packaged foods, but read the ingredient list carefully. A label may say zero grams of trans-fat but still contain small quantities of it. If you see the words “partially hydrogenated” followed by the name of an oil on the ingredient list, a product contains small quantities of trans-fat.
Too Much Red Meat
If you have arthritis, don’t make red meat the mainstay of your diet. Red meat contains arachidonic acid, a fatty acid your body converts to inflammatory chemicals called prostaglandins and leukotrienes. Anything that increases inflammation can worsen arthritic symptoms. Even poultry and farm-raised fish contain arachidonic acid but less than the quantities in red meat.
Red meat is also high in purines, compounds that, at high levels, can trigger gout. Some people with gout develop a form of arthritis called gouty arthritis. Other foods high in purines include organ meats, smoked meats, shellfish, and alcohol.
Foods You’re Sensitive To
Some people may be sensitive to certain components in foods. You may have heard that nightshade vegetables are problematic for people with arthritis and autoimmune conditions. Although there’s no strong evidence that nightshade vegetables trigger or worsen arthritic symptoms, some people report reduced pain and stiffness when they eliminate these foods from their diet.
Are you sensitive to nightshades? The only way to know is to eliminate nightshades from your diet for 3 weeks and see if your symptoms improve. Nightshade vegetables include potatoes, tomatoes, bell peppers, eggplant, and chili peppers. Despite the lack of strong evidence that these vegetables aggravate arthritis, it might be worth removing these foods from your diet for a few weeks and see if your symptoms change.
It’s possible that you could have other food sensitivities that you’re not aware of that could trigger or worsen your symptoms. The best way to find out is to eliminate foods that you suspect are playing a role for a few weeks and see how your symptoms respond. Any food that elicits an inflammatory response could worsen arthritis symptoms.
Is There a Best Diet for Arthritis?
According to the Arthritis Foundation, a diet built around the Mediterranean eating style may be beneficial if you have arthritis. Patterning your diet after the Mediterranean approach to dining may help in two ways:
- By reducing inflammation
- By helping with weight control
The Mediterranean diet is low in the types of foods mentioned above that may worsen arthritis symptoms. Instead, it stresses a diet rich in seafood, vegetables, fruits, nuts, seeds, whole grains, and olive oil as a source of healthy fat. The Mediterranean diet is naturally high in fiber too. A study published in the journal Nutrients found patients with rheumatoid arthritis experienced improvements in functioning and life quality when they consumed more fiber.
The Bottom Line
Now you have a better idea of what foods can trigger a worsening of arthritic symptoms. One way to limit many of these foods is to eat a Mediterranean diet. It’s an eating style that offers diversity and great taste too. Plus, the Mediterranean diet emphasizes whole, nutrient-rich foods that are a healthier choice for everyone.
References:
- org. “The Ultimate Arthritis Diet”
- 2020 May; 12(5): 1456. Published online 2020 May 18. doi: 10.3390/nu12051456.
- 2018 Feb; 10(2): 182. Published online 2018 Feb 7. doi: 10.3390/nu10020182.
- 2019 Oct; 11(10): 2392. Published online 2019 Oct 7. doi: 10.3390/nu11102392.
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