Joy's Health Library

Natural Anti-Inflammatories: Foods That Help Fight Arthritis

Aching joints got you down? Before you reach for the pills, look in the kitchen for anti-inflammatory foods that can help you feel better.

Here's why: Arthritis is not a single disease but a category that includes about a hundred disorders that are characterized by joint inflammation (osteoarthritis and rheumatoid arthritis are the most common), and the most effective — and logical — treatment is anything that fights inflammation. Medical management of arthritis usually starts with ibuprofen and other anti-inflammatory medications, and nutritional care starts with anti-inflammatory foods. Yes, some foods are natural anti-inflammatories!

Before we get into my food specifics, I have to stress the single best dietary approach to arthritis: Maintain a healthy weight. Being overweight puts extra stress on the joints, which increases wear and tear and the risk of damage. In fact, every extra pound you carry adds the equivalent of an extra four-pound load of stress and pressure on your knees. In addition to upping your physical load, body fat produces a whole host of hormones and chemicals that actually increase levels of inflammation. By losing weight — and avoiding excess calories that can cause weight gain — you’ll automatically reduce the level of inflammation in your body.

An anti-inflammatory diet involves avoiding foods that make inflammation worse — saturated fats, trans fats, and simple refined carbohydrates — and eating plenty of foods that reduce inflammation. Here are foods to include:

Omega-3 Fats

Omega-3s are the healthiest of fats for people living with arthritis or other inflammatory disorders. While other foods can increase levels of inflammation in the body, omega-3s actually work to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilage. More than a dozen studies have demonstrated that omega-3 fish oils can reduce symptoms of rheumatoid arthritis. Study participants reported greater strength, decreased fatigue, diminished joint swelling and tenderness, less joint stiffness, and a reduction in pain.

Although the evidence is less clear about how fish oil affects osteoarthritis, the anti-inflammatory effects of omega-3s are so potent that I recommend an omega-3-rich diet (and, in some instances, fish-oil supplements) to all my clients with arthritis. I’ve seen some amazing success stories. The best foods for omega-3 fatty acids are salmon (wild, fresh, or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3 fortified eggs, ground flaxseed, and walnuts.

Antioxidants

Inflammation produces free radicals, those cell-damaging molecules that are formed in response to toxins or natural body processes. The lining of joints is just as prone to this kind of damage as are the skin, eyes, or any other body tissue. Antioxidants protect the body from the effects of free radicals and are a critical part of an anti-inflammation diet. Research has demonstrated that certain antioxidants — specifically, vitamin C, beta-carotene, beta cryptoxanthin, and anthocyanidins — may help prevent arthritis, slow its progression, and relieve pain. So be sure to go out of your way to incorporate the following foods into your diet.

• For vitamin C: Guava, sweet peppers (yellow/red/green), oranges, grapefruit, strawberries, pineapple, kohlrabi, papayas, lemons, broccoli, kale, brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, red cabbage, mangoes, white potato (with skin), and mustard greens
• For beta-carotene: Sweet potato, carrots, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, sweet red pepper, apricots, and spinach
• For beta-cryptoxanthin: Winter squash, pumpkin, persimmons, papaya, tangerines, red peppers, corn, oranges, and apricots
• For anthocyanidin: Blackberries, black currents, blueberries, eggplant, elderberries, raspberries, cherries, boysenberries, red/black grapes, strawberries, and plums

Spices: Ginger and Turmeric

Certain spices also seem to have anti-inflammatory effects, which might make them candidates for arthritis treatment. Among the most promising are ginger and turmeric. Ginger contains chemicals that work similarly to some anti-inflammatory medications, so its effects on arthritis pain are not surprising. To incorporate more ginger into your diet, grate fresh ginger into stir-fries and marinades, enjoy ginger tea, and bake low-fat ginger muffins.

Turmeric, sometimes called curcumin, is a mustard-yellow spice from Asia and a common ingredient in curries. Scientific studies have shown that turmeric may help arthritis by suppressing inflammatory body chemicals. Enjoy chicken curry and healthy recipes that call for this anti-inflammatory seasoning.

Arthritis can be painful and debilitating, but something as simple as food can be included in your arsenal of weapons to fight the condition. Be sure to work closely with your doctor to come up with a well-rounded plan of attack, including weight management, medication — and nutrition.