10 Foods To Avoid If You Have Arthritis

"I am a 43-year-old wife and mother of two grade-schoolers, and I have been battling severe rheumatoid arthritis for nearly 10 years. Activities that most people take for granted, such as sleeping, bathing, brushing teeth, getting dressed, preparing meals, and even driving, pose significant challenges for me." 

Indeed, those fortunate enough not to suffer from arthritis often overlook the ease of daily activities. As this courageous mother illustrates, her symptoms render routine tasks arduous.

Arthritis is commonly misunderstood to be a singular condition, yet it encompasses a broad spectrum of symptoms, including loss of motion, joint pain, stiffness, and swelling.

Here are some quick facts about this multifaceted illness:

• There are over 100 types of arthritis and related conditions.
• One in four arthritis sufferers reports experiencing severe pain, with a rating of seven or higher on a zero to ten scale.
• The most prevalent forms of arthritis are osteoarthritis, rheumatoid arthritis (RA), psoriatic arthritis (PsA), fibromyalgia, and gout.

THE ROLE OF FOOD

Certain foods can trigger an inflammatory response, while others may help reduce it. This article emphasizes the foods to avoid if you have arthritis, along with some healthier alternatives.

For those not affected by arthritis, research indicates that incorporating anti-inflammatory foods into your diet and minimizing those that provoke joint pain could potentially prevent the condition. Further, obesity is identified as a significant risk factor, with a noted correlation between the consumption of inflammatory foods and obesity rates.

In this article, we will explore ten foods to avoid if you have arthritis and offer some healthier alternatives.

Let's begin with the ten foods to steer clear of:

1. GLUTEN & WHEAT

Gluten and wheat can trigger an inflammatory response, especially in those who are intolerant to them. Increased gut permeability, often referred to as a leaky gut, has been associated with joint pain in numerous studies.

A leaky gut permits toxins and waste to enter the bloodstream through the intestines; these harmful substances are perceived as threats, prompting the body to initiate an immune response. This immune reaction leads to inflammation, which sometimes targets the areas around the joints.

2. DAIRY

Many dairy products contain casein, a type of protein. According to research by the Physicians Committee for Responsible Medicine, casein protein can irritate the tissue surrounding the joints, leading to inflammation in the affected area.

3. CORN OIL

Corn oil, specifically foods high in omega-6 fatty acids like baked goods and snacks, can cause inflammation. It's easy to consume too much omega-6 due to its prevalence in many foods.

Not just corn oil, but all industrial seed oils, including cottonseed, canola, grapeseed, soybean, safflower, rice bran, and sunflower oils, should be avoided.

4. FRIED & PROCESSED FOODS

According to research from the Icahn School of Medicine at Mount Sinai, cutting down on fried and processed foods can reduce inflammation and help restore the body's natural defenses, regardless of age or health status.

This research also offers dietary suggestions to help prevent other diseases.

5. SALT & PRESERVATIVES

Today's food production often involves the use of excessive salt and preservatives; the former enhances taste, while the latter prolongs shelf life. However, overconsumption of these can lead to joint inflammation.

Prepared foods, including frozen and microwavable options, typically contain high levels of salt, preservatives, and additives.

6. 'AGES'

Despite what the name suggests, AGEs have nothing to do with chronological age. AGE stands for advanced glycation end product, a harmful byproduct of cooking foods at high temperatures, such as frying, grilling, or pasteurizing.

Consuming foods high in AGEs can attack certain proteins in the body, triggering an autoimmune response. This leads to the release of cytokines, inflammatory messengers that aim to protect against the damage caused by AGEs and other agents. When cytokines are sent to the joints, they can exacerbate arthritis symptoms by increasing inflammation.

7. CERTAIN VEGETABLES

It may be surprising to learn that some vegetables are not recommended for those with arthritis.

These vegetables belong to the Solanaceae family and contain solanine, a compound that can cause negative reactions in people with arthritis. Eating vegetables like eggplants, peppers, potatoes, and tomatoes may aggravate arthritis pain.

For fans of sweet potatoes, the good news is that they do not belong to the Solanaceae family and are safe to consume.

8. SUGAR

Giving up sugary treats can be challenging, but processed sugars, similar to advanced glycation end-products (AGEs), release cytokines, which are molecules that promote inflammation.

Sugar is a broad term that encompasses various derivative ingredients, particularly those ending in "ose," such as fructose, glucose, and sucrose. It's important to read labels carefully.

9. REFINED CARBOHYDRATES

Refined carbohydrates, including white flour products, white potatoes, white rice, and most cereals, are high-glycemic index foods. These foods trigger the production of byproducts, including AGEs, exacerbating inflammation.

According to Scientific American, refined carbohydrates may heighten the risk of obesity, diabetes, and heart disease more significantly than fats. Obesity is a major risk factor for arthritis.

10. ALCOHOL & TOBACCO

The use of alcohol and tobacco has been associated with the development of certain types of arthritis. Healthline.com states that environmental factors contribute to who develops rheumatoid arthritis, with smoking being a significant risk factor.

There is also a correlation between the amount of alcohol consumed and the likelihood of developing gout.

Alternatives to Consider:

The Arthritis Foundation suggests the following foods as beneficial for arthritis, with examples for each category:

• Omega-3-rich fish: herring, mackerel, salmon, and tuna.
• Soybeans: tofu and edamame.
• Omega-3 foods and oils: extra virgin olive oil, avocados, walnuts, and walnut oil (in addition to the fish sources mentioned).
• Cherries.
• Broccoli.
• Green tea.
• Citrus fruits: grapefruits, limes, and oranges.
• Whole grains: brown rice and oatmeal.
• Beans: kidney beans, pinto beans, and red beans.
• Garlic.

Source: powerofpositivity