Hot and cold cereals are good options. They are quick ways to get a serving of fiber-full whole grains that can help reduce inflammation. While oatmeal may be your go-to grain, there are several nutritious cereals made from corn, brown rice, quinoa, hemp, buckwheat and kamut.
Pineapple contains an enzyme (bromelain) that helps reduce inflammation. Bananas are high in magnesium, which helps strengthen bones and alleviate arthritis symptoms.
Dairy. Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms.
Anti-inflammatory foods
green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.
Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early osteoarthritis.
Does chocolate influence arthritis? Dark chocolate contains phytonutrients called flavonoids, which act as antioxidants and may help reduce inflammation. The darker you go, the more antioxidants you will get. Go for chocolate that's at least 70% cacao or higher.
High-Intensity Exercises – For those with knee osteoarthritis, high-intensity exercises such as sports and deep lunges can exacerbate the condition.
And a 2020 study that focused on building an anti-inflammatory diet for people with arthritis recommended not eating tomatoes, potatoes and eggplant given their potential for causing issues. But there's also research showing that purple potatoes, a nightshade, may be effective at reducing inflammation.
Tips: Drinking milk, which is a good source of calcium, vitamin D and protein, may help prevent gout and fight the progression of osteoarthritis (OA). Make sure you opt for low-fat milk to avoid consuming extra calories and saturated fat.
Study finds that blueberries improve pain, stiffness, and gait but do not reduce biomarkers of inflammation in patients with knee osteoarthritis.
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.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
In addition, a diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA. So, switch from white bread to whole wheat, and from regular pasta to whole grain, Sandon says.
Honey and cinnamon are typically known as sweet additions to recipes and warm beverages, but they may offer more than just great taste. Because honey and cinnamon have antioxidants and anti-inflammatory properties, they may also be able to help people with arthritis.
Shop for colorful fruits like cherries, berries, apples, pomegranates, grapes, oranges, and grapefruit. These all contain beneficial polyphenolic compounds that can help fight inflammation associated with arthritis.
From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
Anthocyanidins are powerful antioxidants known to reduce inflammation. Some of the best foods for anthocyanidins: blackberries, blueberries, eggplant, raspberries, cherries, red/black grapes, strawberries and plums.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.