Arthritis and Healthy Eating

The following information is provided as a guide only.  Discuss any dietary changes with your medical professional.

Fad diets are extremely common and no more so that when we are suffering ill health.  There are the "old wives tales" and diet used by so and so's grandmother that is sure to work!  Yes, some of these things can help, but a good balanced diet is essential for good health.

Many Arthritis sufferers believe certain foods aggravate their condition whilst other foods help.  It is common to hear that people with Rheumatoid Arthritis have been told to avoid foods from the "nightshade group" such as tomatoes, eggplant, potatoes and green peppers.

Foods you should include in your diet

It is advisable to eat plenty of fresh fruit and vegetables, wholegrain cereals for Osteoarthritis.  Soya beans and tofu, Sardines and Atlantic Salmon if you suffer with Rheumatoid Arthritis. 

For Osteoarthritis foods high in Omega-3 fatty acids will assist in reducing inflammation, sources include oily fish such as mackerel, tuna and salmon.  As Vitamin C aids in the repair of connective tissue, fruits such as pawpaw, pineapple, citrus fruits, strawberries, blueberries, melons and kiwi fruit and green leafy vegetables.  To help calcify and strengthen bones, wholegrain cereals, barley, oats and root vegetables should be eaten.  Foods containing Vitamin E including egg yolks, nuts, wheat germ, sunflower and safflower oil, corn, almonds and beef can aid in improving mobility and reducing pain.

As there is no proven link between certain foods and a decrease in symptoms of Rheumatoid Arthritis, medical professionals simply advise a well balanced healthy diet.  This is important not only to maintain good health but also to maintain good weight. 

Gout sufferers should also eat plenty of fresh fruit and vegetables as well as drinking adequate water daily.  The American Medical Association recommends that a diet high in complex carbohydrates (fiber-rich whole grains, fruits, and vegetables), low in protein  (15% of calories and sources should be soy, lean meats, or poultry) and no more than 30% of calories in fat, with only 10% animal fats.  Here is a list of foods recommended :

Foods high in bromelain eg. pineapple

• Foods high in vitamin C eg. red cabbage, red bell peppers, tangerines, mandarins, oranges, potatoes
• Drink fruit juices and purified water - at least 8 glasses of water a day
• Low-fat dairy products
• Complex carbohydrates (breads, cereals, pasta, rice, as well as aforementioned vegetables and fruits)
• Fresh cherries, strawberries, blueberries, and other red-blue berries
• Bananas
• Celery
• Tomatoes
• Vegetables including kale, cabbage, parsley, green-leafy vegetables
• Chocolate, cocoa
• Coffee, tea
• Carbonated beverages
• Essential fatty acids (tuna and salmon, flaxseed, nuts, seeds)
• Tofu, although a legume made from soybeans, may be a better choice than meat

Foods to cut down on or avoid

For Osteoarthritis sufferers it is wise to avoid saturated fats, sugar, salt and highly refined foods.  Saturated fats tend to increase the inflammation process and can contribute to becoming overweight increasing the workload on joints.  Sensitivity to some food that can aggravate arthritis include gluten, dairy products, preservatives and acidic fruits.

There have been reports that people with Rheumatoid Arthritis who were on a Vegetarian Diet and avoided foods containing gluten reported a noticeable improvement.

If you suffer with Gout, you should avoid excessive amounts of alcohol and foods high in purines such as shellfish, offal and meat extracts.

If you have any concerns about your diet, you would be wise to seek the advice of a qualified dietician.