Cruciferous vegetables
“In addition to other vegetables, you should try to eat a half cup of a cruciferous vegetable every day, such as broccoli, cauliflower, Brussels sprouts or kale,” Ms. Bogden says. “These are all nutritional powerhouses, chock full of antioxidants, vitamins and fiber.”
In 2005, a team of researchers in Maryland studied the effects of sulphoraphane, an antioxidant compound found in cruciferous vegetables, and found that it blocks an enzyme that causes joint pain and inflammation. In addition to aiding arthritis patients, it may be helpful for athletes who put a lot of pressure on their joints.
Spices and herbs
Turmeric and ginger are spices noted for their anti-inflammatory benefit. Often used in Indian cuisine, turmeric also is used in traditional Asian medicine for its anti-inflammatory properties.
A 2006 Arizona study showed promising research linking turmeric to the prevention of rheumatoid arthritis and osteoporosis.
Add turmeric and ginger to smoothies, eggs, or sauces for an anti-inflammatory punch, Ms. DeJulius says.
Green tea
Green tea is one of the most widely consumed beverages in the world, and its effects on health is the subject of much research.
A 2008 study in Maryland showed that green tea induced changes in arthritis-related immune responses.
Long-term use of NSAIDs can have adverse effects and cause discomfort; the polyphenolic compounds from green tea possess anti-inflammatory properties and have been shown to be an effective complement to nutritional therapy.
Ms. DeJulius recommends choosing organic green tea to reduce the exposure to pesticides.
Foods to avoid
Ms. Bogden recommends avoiding certain foods if you’re trying to lessen joint pain.
“Sugars and refined grains, including white rice, pasta and white bread, are the worst food culprits when it comes to reducing or relieving joint inflammation,” she says.
Ms. DeJulius recommends limiting daily added sugar to six teaspoons for women and nine teaspoons for men. When using sugar, choose natural sources like honey, maple syrup, and coconut sugar.
“Red meat such as beef, lamb, pork anything from an animal with four legs also will increase inflammation. Another big no-no, for many health reasons, is trans fat or partially hydrogenated oil,” she says.
Ms. DeJulius recommends avoiding omega-6 fatty acids. The American diet is generally higher in omega-6s due to high consumption of processed foods. The extra consumption of omega-6s can promote inflammation. Sources include corn oil, safflower oil, sunflower oil, peanut oil, grapeseed oil and vegetable oil. Check the ingredients lists for condiments such as mayonnaise and salad dressing.
If you feel that you’ve cleaned up your diet and are still experiencing food-related joint pain, Ms. DeJulius recommends meeting with a registered dietitian who is proficient in identifying food sensitivities for a personalized approach.
