Osteoarthritis (OA) is becoming more common due to longer life expectancy and modern lifestyles. Physical inactivity, low-fiber diets, and foods high in sugar and saturated fats promote chronic inflammation and obesity, increasing OA risk.
Eating a balanced diet rich in plants, fiber, and anti-inflammatory fats, such as those that the Mediterranean diet includes, can help people living with osteoarthritis to maintain a healthy weight. This will help to ease symptoms such as pain and swelling.
Benefits of the Mediterranean Diet for Osteoarthritis Relief and Joint Health
The disease-fighting power of the Mediterranean diet stems from its ability to regulate inflammation. Eating anti-inflammatory foods (berries, fish, olive oil) and excluding or limiting pro-inflammatory ones (red meat, sugar and most dairy) is highly encouraged. Studies confirm that eating foods commonly part of the Mediterranean diet can do the following:
• Lower blood pressure
• Protect against chronic conditions, ranging from cancer to stroke
• Help arthritis by curbing inflammation
• Benefit your joints as well as your heart
• Lead to weight loss, which can lessen joint pain
3 Key Ways Diet Impacts Arthritis Pain and Inflammation:
-
Diet influences the gut microbiome. The gut microbiome refers to the trillions of bacteria and other microbiota that naturally live along the digestive tract. A gut microbiome’s diversity and balance of species are influenced by diet.
-
The gut microbiome affects overall health. An imbalance in the gut microbiome is associated with chronic inflammatory disease, such as arthritis.
-
The best way to maintain a healthy gut microbiome is to maintain a healthy diet.
Research suggests that arthritis inflammation and pain are connected to problems in the gut microbiome. People can cultivate healthier gut microbiomes through their diets by eating a healthy, whole foods diet and avoiding foods that trigger inflammation.
Research Reveals the Most Effective Diet for Reducing Arthritis Pain and Improving Joint Health
Top Foods to Help Reduce Arthritis Pain, Fight Inflammation, and Support Joint Health Include:
- Low glycemic such as lentils, chickpeas, sweet potatoes, quinoa, and most non-starchy vegetables like spinach and broccoli.
- High in fiber including oats, chia seeds, beans, apples with skin, and carrots, support digestive health.
- High in polyphenols found in vegetables, fruits, spices, teas, and coffees.
- High in healthy fats such as olive oil, avocados, walnuts, fatty fish such as salmon, and flaxseeds promote joint health
- Low in sugar including unsweetened Greek yogurt, nuts, fresh vegetables like cucumbers and peppers, whole grains such as brown rice and barley, and lean proteins like chicken breast and tofu, can help reduce inflammation linked to osteoarthritis.
Enjoy a nutritious Mediterranean Chickpea Quinoa Bowl from EatingWell.com—perfect for supporting your anti-inflammatory diet and joint health.
For more information on managing your condition, contact our specialists at Group23 Sports Medicine in Calgary, and we will create a personalized treatment plan to help you feel your best. Call: (403) 284-4040.
