Arthritis pain relief foods

by Nathan Wei, MD, FACP, FACR

Nathan Wei is a nationally known board-certified rheumatologist and author of the Second Opinion Arthritis Treatment Kit. It's available exclusively at this website... not available in stores.

Click here: Second Opinion Arthritis Treatment Kit



A healthy diet is important for everyone. Arthritis patients, however, sometimes look beyond this notion of healthy eating and look to diet for a cure.

There is no single food or group of foods that can cure arthritis. However, there is evidence that diet can influence some forms of arthritis, but to fully understand this, the type of arthritis and the kind of diet must be considered.

One example is gout, which is affected by high uric acid levels. A diet which is low in alcohol and purine-rich foods can lower blood uric acid levels and lessen the likelihood of a gout attack. Purines are natural substances found in organ meats, sardines, and anchovies.

Another offender is alcohol which is known to alter purine metabolism.

It is believed by some people that particular foods act as allergens which can trigger arthritis. Although no specific food has been implicated as a cause of arthritis it is known that foods can alter the function of the immune system. Asthma, rashes, and hives are examples of immune-mediated reactions. Possible arthritis aggravating foods are:

• caffeine
• dairy products
• nightshade vegetables (tomatoes, peppers, etc.)
• sugar
• additives and preservatives
• chocolate
• red meats
• salt


Even if food allergy was a cause of arthritis, not every person would be found to be allergic to the same food. The way to test for a food allergy is to employ a elimination diet, whereby it is observed if the arthritis improves when the suspect food is removed from the diet. There are some tests (such as that offered by Immunolabs in Fort Lauderdale, Florida) which may identify food allergens. For further information, contact the Arthritis and Osteoporosis Center of Maryland at http://www.aocm.org.

Apples contain magnesium which has been shown to decrease the pain of fibromyalgia. Apples also contain quercetin which decreases the risk of chronic disease.

Berries contain antioxidants which decrease the levels of TNF-alpha which promotes inflammation.

Cherries contain anthocyanins which lower cyclooxygenase- and this helps to reduce inflammation. Cherries also contain melatonin which relieves pain.

Cruciferous vegetables like broccoli contain phytochemicals such as folate which help reduce homocysteine levels. Homocysteine increases cardiovascular risk.

Leafy greens contain caretenoids lutein and zeaxanthin which promote good eye health.

Fish- particularly salmon and trout contain omega-3 fatty acids which help fight inflammation.

White meat like chicken and pork contain retinol which helps the immune system.

Shellfish contain glucosamine which promotes cartilage health.

Seven Dietary Guidelines originally published by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services:

• Eat a variety of foods: Eat from all 4 basic food groups ( breads and cereals, fruits and vegetables, meats, and dairy) to obtain the needed forty-plus essential nutrients to maintain good health.
• Maintain your ideal weight: Less weight equates with less strain on weightbearing joints. Less strain equates with less pain.
• Avoid too much fat, saturated fat, cholesterol: Increased amounts of fat contribute to weight gain and obesity.
• Eat adequate amounts of starch and fiber: Starches such as bread, rice, beans, pasta, and potatoes give the body energy. Fiber, the undigested portion of the plants we eat, adds bulk and helps with the process of elimination.
• Avoid too much sugar: Sugar provides empty calories and little nutrition, contributing to excess weight gain.
• Avoid too much sodium: Excess salt can contribute to high blood pressure and water retention.
• Avoid alcohol: Alcohol can deplete the body of vitamins and minerals besides being high in calories. It also potentially can interact with medications for arthritis.


The role of inflammation and foods that block inflammation has been explored. Foods high in omega 3 aqnd omega 6 fatty acids help reduce inflammation. Evidence also exists for a beneficial effect from foods that contain antioxidants.

Excess body weight influences arthritis by putting extra strain on already burdened joints. Clinical experience has shown researchers that people who are 20 percent or more over normal body weight have more problems with their arthritis. Seemingly the weightbearing joints are most affected by carrying the extra weight. The extra load placed on the weightbearing joints (specifically the legs, feet, and spine) can increase the pain in those joints.

The increased pain, resulting sedentary lifestyle, and further weight gain can become a vicious cycle. Osteoarthritis patients commonly deal with this problem of battling weight gain. Rheumatoid arthritis patients who are on corticosteroid therapy (prednisone) are warned about increased appetite, fluid retention and unavoidable weight gain as side effects of the therapy.

Well-balanced nutritious meals are important for the overall good health of everyone. Maintain as close to your ideal body weight as possible. Avoid fad diets and unproven diet claims that may end up robbing your body of essential nutrients.

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