Whole grain bread, sourdough bread, rye bread, and gluten-free bread are all great options for arthritis pain relief.
Look for breads with at least 3 grams of fiber or more per slice or pasta serving. Beat boredom. Look for other ways to get whole grains besides the traditional sliced bread that may also be lower in calories. Try whole-grain English muffins, mini-bagels and sandwich thins.
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.
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.
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.
Sourdough contains less gluten than non-fermented bread, and therefore triggers less inflammation, bloating, pain, or other common side effects to gluten-sensitive individuals. Increased amino acid concentrations in sourdough contribute to healthy muscles, and help reduce the risk of stroke, cancer, and heart disease.
Sourdough is one such bread which is recommended due to its anti-inflammatory grains. The bread is created through fermentation making its vitamins easier to digest. Sourdough is also low-glycaemic meaning it won't spike a person's blood sugars and also contains prebiotics which form during the fermenting process.
Or, consider switching to Swiss cheese; one study found the probiotics in this variety could decrease inflammation.
“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.
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.
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Since keeping your weight down is one of the best ways to take some pressure off your lower extremities and prevent OA, it might seem strange to learn that a favorited high-fat food — cheese — might also help keep OA at bay.
Pistachios, walnuts and almonds contain healthy monounsaturated fats that can fight against inflammation. Garlic and onions. Both garlic and onions contain the component diallyl disulfide, which has been known to slow the deterioration of cartilage.
The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain.
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.
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).
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.
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 to its use as a natural sweetener, honey is used as an anti-inflammatory, antioxidant and antibacterial agent. People commonly use honey orally to treat coughs and topically to treat burns and promote wound healing.
Oatmeal has anti-Inflammatory properties.
Not only do oats have protein and fiber, they are full of other powerful vitamins and minerals.
Adding sourdough bread to your diet can help reduce inflammation and promote overall health. Sourdough bread is rich in antioxidants, which help protect your body against oxidative stress and damage from free radicals.
Any mainstream nutrition expert would encourage you to eat anti-inflammatory foods. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices. Fruits and veggies:Go for variety and lots of color.