From the Guidelines
A low inflammatory diet is effective for managing joint pain, as evidenced by the most recent study in 2024 1, which highlights the importance of diet in reducing inflammation and promoting gut health. This dietary approach focuses on reducing foods that may trigger inflammation in the body while increasing intake of anti-inflammatory foods. For best results, emphasize:
- Fruits (especially berries)
- Vegetables
- Fatty fish (salmon, mackerel, sardines)
- Nuts
- Olive oil
- Whole grains while limiting:
- Processed foods
- Refined carbohydrates
- Red meat
- Added sugars Specific anti-inflammatory components to include are:
- Omega-3 fatty acids (found in fish, flaxseeds, walnuts)
- Antioxidants (in colorful fruits and vegetables)
- Spices like turmeric and ginger The Mediterranean diet pattern is a good example of a low inflammatory eating approach, as supported by the 2022 American College of Rheumatology guideline for exercise, rehabilitation, diet, and additional integrative interventions for rheumatoid arthritis 1. This dietary strategy works because certain foods contain compounds that either promote or reduce inflammatory pathways in the body. Chronic inflammation contributes to joint pain and damage in conditions like osteoarthritis and rheumatoid arthritis. While dietary changes typically take 2-4 weeks to show noticeable benefits, they work best as part of a comprehensive approach that includes appropriate medication, physical activity, weight management, and stress reduction techniques. It is essential to note that a "food first" approach is recommended, emphasizing the use of high-quality foods to obtain necessary nutrients, rather than relying on dietary supplements 1. Additionally, maintaining a healthy body weight and involving registered dieticians in the management plan can be beneficial for individuals with rheumatoid arthritis 1.
From the Research
Effectiveness of a Low Inflammatory Diet for Joint Pain
- A low-inflammatory diet has been associated with greater weight loss and improvement in inflammatory biomarkers in adults with arthritis, as shown in a systematic review and meta-analysis 2.
- The Mediterranean diet, a type of low-inflammatory diet, has been linked to beneficial health effects, including anti-inflammatory activities, and may be beneficial for arthritis patients due to its effects on the inflammatory process 3.
- Studies have reported improvements in pain and physical function in people living with rheumatoid arthritis who followed a Mediterranean diet 4.
- An anti-inflammatory diet plan that focuses on whole, plant-based foods and healthy fats may be beneficial in reducing inflammation and improving overall health 5.
- The Mediterranean diet has been shown to have protective effects against osteoarthritis, with adherence to the diet associated with a reduced risk of developing OA and lower severity of OA symptoms 6.
Key Findings
- A low-inflammatory diet may be effective in reducing weight and improving inflammatory biomarkers in adults with arthritis.
- The Mediterranean diet has been associated with improvements in pain and physical function in people living with rheumatoid arthritis.
- An anti-inflammatory diet plan that focuses on whole, plant-based foods and healthy fats may be beneficial in reducing inflammation and improving overall health.
- The Mediterranean diet has been shown to have protective effects against osteoarthritis, with adherence to the diet associated with a reduced risk of developing OA and lower severity of OA symptoms.
Dietary Components
- The Mediterranean diet is rich in antioxidants, anti-inflammatory compounds, and omega-3 fatty acids, which may contribute to its beneficial effects on joint pain and inflammation.
- A low-inflammatory diet may include foods such as whole grains, fruits, vegetables, and healthy fats, while avoiding pro-inflammatory foods such as processed meats and sugary drinks.
- The abundance of antioxidants and anti-inflammatory compounds in the Mediterranean diet may help reduce inflammation, oxidative stress, and cartilage degradation in osteoarthritis patients 6.