Arithritis and food
- Dietitian.Lauren Hmede
- Jan 23, 2019
- 2 min read
Food and inflammation:
1. Keep it simple
Although no diet is proven to cure or treat psoriatic arthritis, rheumatoid arthritis, or other inflammatory conditions, you can choose foods that will help with it. Go for items that haven’t been highly processed. You want ones that are still close to their natural state.
2. DON’T Avoid Nightshade Vegetables
Tomatoes, white potatoes, peppers, and eggplants are sometimes called “nightshade” veggies. Some people say they have less joint pain and inflammation when they stop eating nightshades, but research hasn't shown this. Take tomatoes, for example. They have lycopene and vitamin C that help curb inflammation. Chili peppers also have benefits.
3. Do get spicy
Paprika lends flavour, colour, and health perks to food. It’s got capsaicin, a natural pain and inflammation fighter. You can also get capsaicin from chili peppers, red peppers, and cayenne pepper. Other spices like ginger, turmeric, and garlic may offer similar health perks.
4. Do look beyond refined starches
Whole grains are rich in fiber and fight inflammation, while white rice don’t have much fiber.
5. Don’t overlook sugar
It is in cakes, chocolate but it is also in cereals, fat0free salad dressing and yogurt so check always the label and aim for no more than 25 grams of added sugars daily if you are a women and the limit is 37 grams for men.
6. DO go lean
Processed red meat, pork and saturated fat have been linked with inflammation so instead choose lean protein sources like beans, fish, tofu, and skinless chicken are also good options.
7. Don’t shy away from fatty fish
Fatty fish are rich in omega-3 which is important in fighting inflammation. Instead try to eat two servings a week, particularly salmon, sardines, mackerel, and tuna.
8. Don’t pass up cocoa
It is rich in anti-inflammatory flavonoids but avoid using sweetened and processed ones instead try to add cocoa powder to smoothies, chili, or a mug of steamed milk. Tea and red wine have similar flavonoids. But you’ll undo any benefit if you have too much alcohol. Limit the booze to no more than one drink a day if you're a woman or two if you're a man.
9. DO love your lentils
Beans, peas and lentils are rich in fiber and they are really important for your health.
10. DON’T go overboard with olive oil
Olive oil, nuts, avocados and olives are good fat. But don’t over-consume as they are high in calories and can lead to weight gain. “Extra virgin” versions have a natural chemical called oleocanthal, which shares similar properties with the anti-inflammatory drug ibuprofen.
11. DO try mushrooms
White button mushroom is good for your health so try always to get a variety of vegetables.
Sources:
https://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/food-myths-arthritis.php
Comments