Pasta – Substitute whole-grain pasta for regular pasta. Look for ingredients such as legume flour and whole-wheat flour.
Like dairy products, whole-wheat products can be part of a healthy diet. However, a protein found in wheat, called gluten, is associated with inflammation and joint pain in certain individuals.
Foods to avoid
“Sugars and refined grains, including white rice, pasta and white bread, are the worst food culprits when it comes to reducing or relieving joint inflammation,” she says. Try limiting daily added sugar to six teaspoons for women and nine teaspoons for men.
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.
The five types of foods that cause inflammation include: Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals.
Switch to whole grain pasta instead of refined, and you can kick the health benefits up one more notch, adding extra vitamins, minerals and fiber to the low-glycemic advantages of pasta.
Whole Grains: Packed with fiber, whole grains like oatmeal, quinoa, wheat pasta, and whole-grain bread are included in the anti-inflammatory diet.
Digesting refined carbohydrates may trigger or worsen the release of cytokines, also known as the inflammatory messengers in the body. Considering swapping out refined carbohydrates for nutritious complex carbs like whole grains, oats, or brown rice instead to avoid worsening arthritis inflammation.
Tomatoes, potatoes, eggplants, and peppers all contain the chemical solanine, which some blame for arthritis pain. However, the Arthritis Foundation say that there is no scientific evidence for this. Adding these nutritious vegetables to the diet can have many benefits for chronic health conditions.
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.
MSG – Asian foods, particularly those using soy sauce, often contain monosodium glutamate (MSG), which can trigger inflammation. It's also common in some fast foods, canned soups and salad dressings.
Another study, published in Nutrients, found that yogurt consumption was associated with lower levels of inflammatory markers, and as the study authors note, “may be an important part of a healthy diet, designed to mitigate systemic inflammation.” Cohen recommends plain Greek yogurt, which has more protein than other ...
Osteoarthritis. Early research shows that taking cucumber extract improves pain, stiffness, and function better than taking a combination of glucosamine hydrochloride and chondroitin sulfate.
Sweet Potatoes, Carrots, Red Peppers and Squash
Some research suggests eating more foods rich in beta-cryptoxanthin could reduce your risk of developing RA and other inflammatory conditions.
Meat & Seafood: Opt for Lean Meats and Fatty Fish
Fatty fish is the most potent and easily absorbed source of anti-inflammatory omega-3s. It's a great substitute for red meat, which has been linked to increased inflammation. Chicken and turkey are also great choices.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
Aside from being a great source of protein, eggs are a natural source of vitamin D and some are fortified with omega-3's. Both omega-3's and vitamin D have been shown to have an anti-inflammatory effect. Consuming two eggs per week as part of a well-balanced diet is recommended for most adults.
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.
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 OA. Studies also show eating avocados daily increases “good” HDL cholesterol and lowers “bad” LDL cholesterol.
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.
Improve joint pain
This can help reduce inflammation and pain in the body, especially when drinking coconut water every day. In addition, this healthy drink also contains vitamin B6, which helps reduce and prevent inflammation, especially inflammatory joints caused by osteoarthritis.
Guidelines for an Anti-inflammatory Diet
Choose mostly whole grains as opposed to foods made from refined flours. Whole grains include millet; basmati, brown or wild rice; quinoa; amaranth; flax; wheat berries; barley; steel cut oats and buckwheat.
Chickpeas, also known as garbanzo beans, are versatile legumes that can be added to stews, curries, snacks and salads. In a time when plant-based products are exploding, bean-based pastas are gaining traction as part of an anti-inflammatory diet.