‘Ultimate’ Mediterranean foods that ease joint pain according to arthritis experts

Arthritis is a condition characterised by joint pain and stiffness that affects individuals of all ages. There are several types of arthritis, each presenting unique symptoms.

Common indicators include joint pain, stiffness, swelling, redness, warmth, limited range of motion, tenderness, and joints that may appear enlarged or more prominent. Additionally, you may notice a grating or crackling sensation in your joints, along with muscle weakness and atrophy.

Typical treatment options include over-the-counter pain relievers such as acetaminophen, ibuprofen, or naproxen sodium, as well as topical creams containing capsaicin. Therapies using heat or cold, such as heating pads or ice packs, can offer relief and supportive devices like shoe inserts, braces, canes, or walkers.

Healthcare professionals often recommend regular exercise, particularly swimming or water aerobics. If your symptoms are unclear, persist for several days, or disrupt your daily life, it is advisable to seek medical attention.

Should you find yourself frequently depending on over-the-counter pain medications and experiencing severe, chronic arthritis pain, consulting your doctor is crucial, as reported by .

Although there is no definitive cure for arthritis, various treatments can help alleviate pain and inflammation while preserving joint function. Being mindful of your diet may also help reduce symptoms, especially by including ‘superfoods’ recognised for their anti-inflammatory properties.

While no ‘miracle’ diet exists for arthritis, certain foods can contribute to pain relief. A diet abundant in whole foods such as fruits, vegetables, fish, nuts, and beans while minimising processed foods and saturated fats promotes overall health and can assist in managing the condition.

This dietary approach is consistent with the Mediterranean diet, celebrated for its anti-inflammatory and health-enhancing qualities. The has developed a diet plan called ‘The Ultimate Arthritis Diet’, which includes anti-inflammatory foods beneficial for those experiencing joint pain.

What is the Mediterranean diet?

The Mediterranean diet emphasises various plant-based foods, including fruits, vegetables, whole grains, and legumes. It also includes moderate amounts of lean proteins, fish, and healthy fats such as olive oil while limiting red meat consumption.

Studies suggest that eating foods typical of the Mediterranean diet can help lower blood pressure and protect against various chronic diseases, including cancer and stroke. This diet may also alleviate arthritis symptoms by reducing inflammation, supporting joint and heart health, and aiding in weight loss, which can further reduce joint discomfort.

It is advisable to seek guidance from a physician or a registered dietitian for tailored dietary recommendations, particularly if you have existing health issues or are on medication.

What is inflammatory arthritis?

This form of arthritis is marked by inflammation in and around the joints. In certain instances, it may also impact other bodily tissues. The inflammation results from the immune system mistakenly targeting the body’s own tissues. Early treatment can help reduce inflammation and prevent joint damage. Types of inflammatory arthritis include: 

• Rheumatoid arthritis (RA)
• Spondyloarthritis (SpA)
• Psoriatic arthritis (PsA)
• Reactive arthritis
• Gout

Fish

The Academy of Nutrition and Dietetics recommends a plate featuring three to four ounces of fish twice weekly, while arthritis experts suggest upping the dose to reap greater rewards. Fish is great at reducing inflammation, and it is brimming with omega-3 fatty acids.

Evidence reveals that individuals with a hefty omega-3 intake often enjoy reduced inflammatory signals such as C-reactive protein (CRP) and interleukin-6. The power of fish goes further, with recent research confirming that supplements derived from fish oil can ease joint swelling and morning stiffness and curb disease activity for those battling rheumatoid arthritis (RA).

Top options include Salmon, tuna, sardines, herring, anchovies, scallops, and other cold-water. Those who dislike seafood might consider fish oil capsules; studies have pinpointed a daily dose between 600 to 1,000 mg is key in diminishing joint discomfort and swelling.

Nuts and seeds

When it comes to nuts and seeds, 1.5 ounces daily—roughly a palmful—is ideal in an anti-inflammatory diet. José M Ordovás, PhD, at the Jean Mayer USDA Human Nutrition Research Center on Aging, said: “Numerous studies highlight the importance of nuts in an anti-inflammatory diet.”

A groundbreaking research project spanning over 15 years has found that people who ate the most nuts had their risk of dying from inflammatory diseases, such as rheumatoid arthritis, slashed by an incredible 51% compared to those who ate the fewest. Further evidence comes from a study showing that participants with low levels of vitamin B6—a nutrient abundant in most nuts— had heightened inflammatory markers.

Nuts and seeds contain monounsaturated fats that fend off inflammation. Nuts might be dense in fat and calories but are also suggested to facilitate weight shedding. Thanks to their blend of protein, fibre, and beneficial fats, they’re champions at keeping hunger at bay.

“Just remember, more isn’t always better,” warns Ordovás, suggesting a sprinkle of walnuts, pine nuts, pistachios, or almonds into your daily diet could do wonders.

Fruit and vegetables

Get your fill of fruits and veggies by aiming for no fewer than nine servings a day. One cup for most fruits or vegetables is ideal, or two cups for leafy greens. These plant-based delights teem with antioxidants that fight off free radicals.

Research suggests that anthocyanins have anti-inflammatory properties. They are found in cherries and other red and purple fruits such as strawberries, raspberries, blueberries, and blackberries. Citrus fruits like oranges, grapefruits, and limes are also packed with vitamin C. Studies show that getting enough vitamin C can help prevent inflammatory arthritis and maintain joint health.

Research indicates that eating vegetables rich in vitamin K, like broccoli, spinach, lettuce, kale, and cabbage, can significantly reduce inflammatory markers in the blood. Choose colourful fruits and vegetables; the more vibrant the colour, the higher the antioxidant content. Top picks include blueberries, cherries, spinach, kale, and broccoli. 

Olive oil

Two to three tablespoons a day is recommended. Olive oil is loaded with heart-friendly fats and contains oleocanthal, which has effects similar to nonsteroidal anti-inflammatory drugs (NSAIDs). Ordovás explains: “Oleocanthal inhibits the activity of COX enzymes, functioning similarly to ibuprofen”. By blocking these enzymes, inflammation in the body is reduced and pain sensitivity is lowered.

Extra virgin olive oil undergoes less refining and processing, allowing it to retain more nutrients than regular varieties. However, it’s not the only oil with health benefits. Avocado and safflower oils have been shown to help lower cholesterol, while walnut oil contains ten times the omega-3 fatty acids found in olive oil.

Beans

It is recommended that you eat about one cup of beans twice a week, or even more if possible. Beans are packed with fibre and phytonutrients, which can help reduce CRP levels, an inflammation marker in the bloodstream. High CRP levels could indicate various health problems, including infections or rheumatoid arthritis.

Researchers have studied the nutrient profiles of ten popular bean varieties and found a plethora of antioxidant and anti-inflammatory properties. Moreover, beans are an excellent and budget-friendly protein source, providing around 15 grams per cup, which is crucial for maintaining muscle health.

Whole grains

Strive to consume six ounces daily, ensuring that at least three ounces come from whole grains. For reference, one ounce of whole grain equals half a cup of cooked brown rice or a single slice of whole-wheat bread.

Whole grains are loaded with fibre, which can assist in maintaining a healthy weight. Studies have suggested that fibre and foods high in fibre may help reduce blood levels of CRP, an inflammation marker.

Incorporate foods from the entire grain kernel, such as whole-wheat flour, oatmeal, bulgur, brown rice, and quinoa. However, some individuals should be careful about their whole grain choices. Gluten, a protein in wheat and other grains, has been linked to inflammation in those with celiac disease or gluten sensitivity.

Nightshade vegetables

Nightshade vegetables, including eggplant, tomatoes, red bell peppers, and potatoes, are packed with nutrients and offer significant health benefits without piling on the calories. These veggies contain solanine, a compound often linked to arthritis pain.

However, there’s no concrete scientific evidence that nightshades trigger arthritis flare-ups. Some experts suggest that the unique nutrient composition of these vegetables could help alleviate arthritis discomfort.

Some people have reported improving their condition after eliminating nightshade vegetables. If you notice an increase in arthritis pain after eating these foods, it might be worth cutting them out for a few weeks to see if your symptoms improve. You can then gradually reintroduce them to see if they impact your condition.