So, switch from white bread to whole wheat, and from regular pasta to whole grain, Sandon says. Caution: When buying whole wheat bread, don't be misled by the label. It should read 100 percent whole wheat or have the Whole Grain Stamp from the Oldways Whole Grain Council.
Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet.
Sourdough bread is also an excellent source of antioxidants. Studies have shown that antioxidants like the peptides found in sourdough can lower the risk for certain types of cancer, signs of aging, or chronic diseases like rheumatoid arthritis.
When considering your options at the grocery store, avoid refined grains. Not only are these highly processed grains limited in nutrition but they can also worsen inflammation throughout the body. Examples of foods made with refined grains are white bread, white rice, cookies and cakes.
Dairy. Milk, yogurt, and cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which may improve painful symptoms. Dairy also contains proteins that can help to build muscle. People who are aiming to manage their weight can choose low-fat options.
Or, consider switching to Swiss cheese; one study found the probiotics in this variety could decrease inflammation.
Even if you don't have celiac disease, the condition in which gluten damages your small intestine, you may want to consider eliminating gluten from your diet, as it may also lead to joint inflammation. To do this, avoid foods made with wheat, barley, and rye.
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.
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.
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 ...
Pasta – Substitute whole-grain pasta for regular pasta. Look for ingredients such as legume flour and whole-wheat flour. Cereals – Choose cereals with at least 5 grams of fiber or more per serving. Look for ingredients such as whole-wheat flour and corn.
If you ask dietitians and nutritionists about the perfect brekkie choice, they agree it's simple: oatmeal, chia seeds, walnuts, and berries. "These foods powerfully counteract inflammation and have been shown to help slow the progress of arthritis specifically," says Poon.
Bananas and Plantains are high in magnesium and potassium that can increase bone density. Magnesium may also alleviate arthritis symptoms.
Fiber-rich oatmeal
Choosing whole grain oatmeal and adding berries from the list above can boost the nutritional content and flavor of the meal while helping decrease inflammation. Lower joint pain, inflammation, and stiffness, with weekly micro-lessons on nutrition, flare-ups, exercise, and more— all in 5 mins a week.
Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
“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.
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.
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.
Peanut Butter - Vitamin B3, found in peanut butter, is a supplement that may help people with osteoarthritis by improving flexibility and reducing inflammation.