Arthritis affects millions worldwide, causing pain, stiffness, and swelling in joints. While there's no cure, managing symptoms is important for improving quality of life. Diet plays an essential role in this management, but the internet is flooded with conflicting information on what to eat and what to avoid.
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When it comes to arthritis, food myths are everywhere, from gin-soaked raisins to apple cider vinegar. For those dealing with daily joint pain, the idea that a few specific foods can ease discomfort or even cure arthritis is undeniably appealing. But as with any health condition, it’s essential to understand what actually works. Here, we take a closer look at what science says about some of the most commonly discussed foods and their impact on arthritis.
Many believe that gin-soaked raisins are an arthritis remedy. The idea is that sulfur, used to preserve raisins, has anti-inflammatory properties that reduce joint pain, while the juniper berries in gin might bring relief as well. While sulfur compounds like methylsulfonylmethane (MSM) have been tested for joint health, no scientific studies confirm that gin-soaked raisins relieve arthritis symptoms.
The Takeaway: There’s no evidence that gin-soaked raisins reduce arthritis pain. If you enjoy them as a treat, feel free, but don’t rely on them for pain relief.
Apple cider vinegar is hailed as a natural remedy for all kinds of ailments, including arthritis. Some argue that the small amount of beta-carotene in it could fight inflammation, while others believe it helps by breaking up acid crystals in the joints. However, arthritis is not caused by acid crystals—only gout involves uric acid, and vinegar has no impact on this form of arthritis.
The Takeaway: Apple cider vinegar is excellent in recipes, but it doesn’t impact arthritis symptoms or pain.
Dairy products, particularly milk, cheese, and yogurt, often come under fire as inflammation triggers for arthritis. However, scientific studies have found that dairy can actually be beneficial for people with arthritis. In fact, one study found that milk reduced uric acid levels, which can protect against gout. While some may experience lactose intolerance, most people with arthritis can safely enjoy dairy.
The Takeaway: Unless you have a specific allergy, dairy can be part of a healthy diet for those with arthritis and doesn’t worsen joint pain.
Tomatoes, potatoes, eggplants, and peppers are part of the nightshade family and contain a compound called solanine, which some say can exacerbate arthritis pain. However, no credible research supports this claim. In fact, nightshades are high in vitamins and antioxidants, which may help reduce inflammation rather than cause it.
The Takeaway: Nightshade vegetables are packed with beneficial nutrients and do not worsen arthritis pain.
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There’s a common belief that eating acidic foods can disrupt your body’s pH levels and make arthritis symptoms worse. But research shows that the body’s pH is tightly regulated and not significantly affected by diet. Once food reaches the stomach, it is met with stomach acid, which neutralizes any dietary impact on blood pH.
The Takeaway: An acid-alkaline diet doesn’t influence arthritis symptoms, as your body naturally maintains its pH levels regardless of food choices.
Some people with arthritis turn to a raw food diet, which includes uncooked fruits, vegetables, and nuts. One study in the late 1990s suggested that a raw vegan diet, supplemented with certain probiotics, brought relief for some arthritis symptoms. However, it didn’t show any measurable long-term benefit. Additionally, this diet is restrictive and often leads to nutrient deficiencies.
The Takeaway: Adding more fruits and vegetables to your diet is helpful, but a fully raw food diet isn’t necessary for arthritis relief.
The antioxidant resveratrol in red wine has anti-inflammatory properties, but there’s little evidence to suggest that drinking red wine specifically relieves arthritis pain. While resveratrol supplements may help suppress certain inflammatory markers, overconsuming alcohol can worsen inflammation and interfere with arthritis medications.
The Takeaway: Enjoy red wine in moderation if you like, but don’t rely on it to ease arthritis symptoms.
Coffee has often been linked to gout flare-ups, though research tells a different story. Large studies, such as the Nurses' Health Study, have shown that regular coffee consumption may reduce gout risk. Some research suggests coffee might even lower uric acid levels, which is good news for gout sufferers.
The Takeaway: Drinking coffee doesn’t increase your risk of gout and may even reduce it.
Gelatin, derived from collagen, has been marketed as a remedy for joint health, but the science doesn’t back up its claims. While collagen is essential for joint health, the digestive process breaks down gelatin into amino acids that are distributed throughout the body, not just to the joints.
The Takeaway: Gelatin won’t directly benefit your joints, but it can be enjoyed as part of a balanced diet.
There’s a misconception that citrus fruits can worsen arthritis. However, vitamin C, found abundantly in citrus fruits, is crucial for collagen formation, which supports healthy joints. Research has also shown that vitamin C may reduce the risk of osteoarthritis (OA) and potentially prevent future knee pain.
The Takeaway: Citrus fruits are beneficial, and their vitamin C content supports joint health.
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While myths about certain foods causing or curing arthritis abound, there are several dietary choices supported by research to help manage arthritis symptoms. Adding anti-inflammatory and nutrient-rich foods into your daily routine can help promote overall health and joint comfort.
Salmon, tuna, and mackerel are high in omega-3s, which have shown strong evidence in reducing inflammation and stiffness in arthritis sufferers. Omega-3s are also found in plant-based sources, like chia seeds and walnuts. Including these foods in your diet a few times a week may reduce joint pain and allow for a lower medication dose.
Omega-3 fatty acids are among the most researched and effective anti-inflammatory foods for arthritis.
Foods high in fiber, such as whole grains, fruits, and vegetables, can lower C-reactive protein (CRP) levels, an inflammation marker associated with arthritis. A diet rich in fiber helps improve overall health and can support arthritis management.
Include fiber-rich foods in every meal to aid inflammation management.
Green tea contains antioxidants that may protect joints by reducing inflammation. Early research shows that antioxidants like EGCG, present in green tea, could help slow cartilage damage in arthritis. Enjoy green tea regularly, but be mindful of added sweeteners.
Green tea is a simple addition to your diet that may have protective benefits for joint health.
Beans are affordable, rich in fiber, and contain folic acid, magnesium, iron, and zinc, all beneficial for arthritis. They also offer plant-based protein that helps with muscle strength, supporting arthritic joints.
Beans are a low-cost, nutrient-dense food that can support joint health and muscle strength.
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Rather than relying on isolated food myths or “miracle” cures, experts recommend following a balanced diet to manage arthritis symptoms. Prioritize fresh, unprocessed foods, with a focus on anti-inflammatory choices like fish, fiber, fruits, and vegetables. Remember, there’s no one-size-fits-all solution, but through balanced nutrition, many can find relief and support for joint health.
Sources: Arthritis Foundation, Orthopedic Specialists of Oakland County, MedicalNewsToday, Versus Arthritis
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