How to Introduce Anti-Inflammatory Foods Into an Arthritis Diet

Botanical Illustration of Turmeric

Certain foods can cause a flare-up in the symptoms associated with arthritis. Arthritis sufferers may find it helpful, when shopping, to take along a list of foods that should be avoided. This list can be saved on the computer and updated and printed out prior to going to the grocery store. A copy of the list can also be placed in one's purse, pocket or briefcase to refer to when dining out in restaurants.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Pen or pencil
• Journal or notepad

Avoid Foods That Cause Inflammation

1. Many people who have arthritis find that they cannot tolerate foods in the nightshade family. The nightshade food group includes eggplant, tomatoes, tomatillos, bell peppers, chili peppers, pimentos and potatoes. Sweet potatoes are in a different family and are not known to cause a flare-up of arthritis symptoms.

2. Caffeine is another item that may affect the severity of arthritis. Caffeine is found in many foods such as tea, coffee, chocolate and soda.

3. Other foods that may cause a flare-up in arthritis symptoms include dairy products, red meat, sugar, alcohol, excessive fat, excessive salt along with certain additives and preservatives.

Foods That May Help Arthritis Sufferers

1. Omega-3 fatty acids may help ease the symptoms associated with arthritis. Taking a fish oil supplement or eating foods rich in omega-3 fatty acids, such as salmon, sardines, walnuts, pumpkin seeds and flax seeds, may help some people.

2. Certain spices, such as ginger and turmeric, may help ease the joint pain that is associated with arthritis. If you aren't fond of using these spices when cooking, they can be purchased in capsule form from health food stores and pharmacies.

3. Add olive oil to the diet. Use olive oil in place of butter or other vegetable oils when cooking. There are margarine substitutes available in grocery stores which are made with olive oil.

Tips & Warnings

• An anti-inflammatory diet is more a question of knowing which foods cause a flare-up in arthritis symptoms and avoiding those foods.

• Keeping a journal, or notebook, may be helpful to keep track of what foods seem to cause an increase in the severity of one's arthritis symptoms. The journal can be updated on a daily basis. Use the journal entries to compile a list of foods to avoid. The list can be printed out as needed and taken to the grocery store when shopping.

Resources

• Rheumatoid Arthritis Symptoms
• Osteoarthritis Symptoms