An anti-inflammatory diet forarthritisconsists of fresh fruits and vegetables, legumes, and whole grains.
It also includes fish such as wild salmon, sardines, and mackerel, which contain omega-3 fatty acids.
When you eat these foods, your body will make less inflammation-producing chemicals.
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At the same time, an arthritis-friendly diet avoids processed foods and saturated fats.
These foods promote inflammation that causes pain, swelling, and loss of mobility in the joints.
Chronic inflammation can result from an imbalance in these microorganisms, a state calleddysbiosis.
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There are several anti-inflammatory diets that can be good for arthritis.
These eating styles center around vegetables, fruits, whole grains, andhealthy fats.
Mediterranean Diet
Scientific research attests to the benefits of a Mediterranean diet on reducing inflammation.
DASH Diet
TheDASH dietis another popular diet similar to the Mediterranean diet.
DASH stands for Dietary Approaches to Stop Hypertension.
Like the Mediterranean diet, this diet likewise prioritizes vegetables, fruits, and whole grains.
It considers fruits, vegetables, whole grains, nuts, healthy fat, and moderate alcohol consumption healthy.
Foods considered unhealthy include sugar-sweetened beverages, red and processed meat, trans fat, and salt.
Some studies show foods deemed healthy according to the AHEI can reduce the risk of arthritis in females.
Another study from 2019 found a similar result with osteoarthritis.
What Is Inflammation?
There are two types ofinflammation: acute and chronic.
Acute inflammation is the body’s natural response to an injury or infection.
When you get hurt, your body releases white blood cells to protect and heal the area.
As a result, you may experience redness, warmth, swelling, and pain around the injury.
It shows up when inflammation sticks around and causes your immune system to work nonstop.
Inflammation is also closely linked to oxidative stress.
Papaya, tangerines, apricots, and persimmons are other great choices.
Vegetables
Like fruits, vegetables are part of a healthy diet.
Aim for four to five servings of vegetables a day.
Foods rich in beta-cryptoxanthin, such as winter squash, red peppers, and corn should also be included.
Beta-carotene and beta-cryptoxanthin are both pigments found in food.
A healthy diet should include one to two servings a day.
Good choices include Anasazi, adzuki, black,chickpeas, black-eyed peas, and lentils.
Cracked grains are whole grains that have been minimally processed until they crack.
A healthy diet can include three to five small servings of whole or cracked grains a day.
Sorghum, millet, farro, brown or wild rice,quinoa, and steel-cut oats are suggested.
They’re good sources of fiber and inflammation-fighting antioxidants.
Avoiding refined grains doesn’t mean you have to give up on pasta or bread.
These products also come as whole-grain options.
When it comes to these more processed foods, go for quality over quantity.
Organic pasta, rice noodles, bean thread noodles, whole wheat, and buckwheat noodles are good choices.
Fish and Seafood
Fish and seafood are part of a healthy diet.
They are packed with anti-inflammatory omega-3 fats.
Whole Soy Foods
Whole soy foods are healthy food choices.Whole soy foods provideisoflavonesthat may reduce inflammation.
Look for minimally processed, organic soy.
Selenium-Rich Foods
Seleniumis an important antioxidant mineral.Selenium-rich foodscan be added to your meals and snacks.
Tea
Tea comes from theCamellia sinensisplant.
The leaves can be processed in different ways to create white, green,oolong, and black tea.
The recommended amount of tea is two to four cups a day.
Herbal teas are infusions made from other plants.
Some, like turmeric tea, may also help reduce inflammation.
All of these contain powerful plant compounds that can reduce inflammation.
Sometimes supplements can cause side effects or interact with other medicines you may be taking.
Cook vegetables lightly or eat them raw to preserve more of their nutrients.
Rather than boiling or roasting vegetables at very high heat, prepare them by lightly sauteing or steaming them.
In addition, the carotene compounds in your vegetables will be better absorbed if you add someolive oil.
Be creative and experiment with fresh and dried herbs and spices.
They’re super-concentrated sources of antioxidants and can add variety to your meals.
Foods That May Cause Inflammation
Some foods are more likely to cause inflammation.
These include ultra-processed foods, foods with added sugar, and foods high in salt.
It’s known to be high in saturated fats, sugar, refined carbohydrates, and man-made ingredients.
While they can be part of a healthy diet for some people, they cause inflammation in others.
Then you might slowly introduce it back into your diet to see if it was causing your symptoms.
There is no one-size-fits-all anti-inflammatory or arthritis diet.
It’s meant to be an eating pattern that incorporates the healthy inflammation-reducing foods you prefer.
An arthritis diet offers much in the way of flexibility, variety, and options.
It can help you lose weight, which can relievesosteoarthritissymptoms.
Combined with an anti-inflammatory diet, exercise and a healthy lifestyle support better results.
Avoid highly processed foods, sugary or sweetened foods, and foods high in salt.
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