Osteoarthritis (OA) is the most common form of arthritis in the United States. It develops when the cartilage between bones breaks down over time, causing moderate to severe joint pain.
While a balanced diet will not cure OA, it can equip the body with essential tools that help prevent further joint damage. Let’s take a look at five foods to eat and five to avoid to help control OA symptoms.
5 Foods to Eat
Adopting a diet rich in plants, fiber and healthy fats, such as those found in a Mediterranean diet, can go a long way in managing OA symptoms. Many of the foods recommended for OA reduce inflammation in the body. Here are five foods to focus on:
- Oily fish. Oily fish, such as salmon and mackerel, are full of omega-3 fatty acids, which have natural anti-inflammatory properties that may help reduce OA symptoms.
- Fruits and veggies. Fruits and veggies contain helpful antioxidants that reduce inflammation in the body. They are also high in fiber, which can benefit digestive health and aid in maintaining a healthy body weight.
- Nuts. Nuts are a great source of calcium, magnesium, zinc and vitamin E. Pistachios, walnuts and almonds contain healthy monounsaturated fats that can fight against inflammation.
- Garlic and onions. Both garlic and onions contain the component diallyl disulfide, which has been known to slow the deterioration of cartilage.
- Beans. The high amount of fiber in beans has also been known to lower C-reactive protein in the blood, a known inflammatory marker.
5 Foods to Avoid
On the other hand, some foods contribute to inflammation in the body, which can exacerbate osteoarthritis. These foods are best avoided or eaten only occasionally.
- Red meat and fried foods. Fried foods and red meat contain high levels of advanced glycation end products (AGEs), which are known for stimulating inflammation. Red meat is also high in saturated fats, which contribute to high cholesterol and may worsen joint inflammation.
- Sugars. Processed sugars from foods like candy, pastries and soda can trigger the release of cytokines, which are proteins in the body that can increase joint inflammation.
- Dairy. When it comes to dairy products, such as cheese, butter, mayonnaise and milk, it is best to steer clear. The protein in these dairy products may irritate joint tissue.
- Refined carbohydrates. Refined carbohydrates found in white bread, pasta, crackers, rice and similar foods cause a spike in blood glucose, which can exacerbate inflammation in the body.
- Alcohol and tobacco. Consuming alcohol or using tobacco increases inflammation in the body. While quitting smoking or giving up alcohol may be difficult, the long-term effects may be beneficial to people with OA and may also improve their sleep.
Diet can be a helpful tool to use in the battle against OA, but there are many lifestyle changes that can help further reduce pain and inflammation. Learn more about how your diet affects your arthritis and other ways to combat symptoms. Talk to an orthopedist today.
