Anti-Inflammatory Diet for Arthritis

Table of ContentsView AllTable of ContentsBenefitsDiet TypesInflammationFoods to EatFoods to AvoidTips

Table of ContentsView All

View All

Table of Contents

Benefits

Diet Types

Inflammation

Foods to Eat

Foods to Avoid

Tips

An anti-inflammatory diet forarthritisconsists of fresh fruits and vegetables, legumes, and whole grains. It also includes fish such as wild salmon, sardines, and mackerel, which contain omega-3 fatty acids. When you eat these foods, your body will make less inflammation-producing chemicals.

At the same time, an arthritis-friendly diet avoids processed foods and saturated fats. These foods promote inflammation that causes pain, swelling, and loss of mobility in the joints.

Changing what you eat and how you eat can reduce your risk of developing or aggravating symptoms ofrheumatoid arthritis,osteoarthritis,gout,psoriatic arthritis, andankylosing spondylitis.

This article explains how your diet can affect arthritis symptoms, which foods can reduce inflammation to ease those symptoms, and which foods to avoid.

Verywell / Getty Images

Benefits of an Anti-Inflammatory Diet for Arthritis

Certain foods are more likely to cause inflammation than others. Foods such as refined grains, alcohol, and ultra-processed foods can alter thegut microbiome, as can foods that are high in trans fatty acids and salt.

A healthy gut microbiome contains beneficial bacteria, yeast, and other fungi, while an unhealthy gut microbiome contains organisms that promote disease. Chronic inflammation can result from an imbalance in these microorganisms, a state calleddysbiosis.

Some studies have found that adding more foods from an arthritis diet can be helpful in reducing pain and other symptoms of inflammation, but not all research has found that doing so improves inflammatory markers in the blood.

Aside from the possible benefits of easing symptoms and reducing inflammatory markers, an arthritis diet may also help you lose a bit of weight simply because it encourages you to eat healthier.

Types of Anti-Inflammatory Diets

Ananti-inflammatory dietfor arthritis focuses on foods that reduce the activity of inflammation-producing chemicals your body produces.

There are no strict rules or schedules to follow, just a focus on striking a better balance of certain fats and incorporating foods that arerich in antioxidantsand phytochemicals, such as whole foods that are not highly processed.

There are several anti-inflammatory diets that can be good for arthritis. These eating styles center around vegetables, fruits, whole grains, andhealthy fats.

The Arthritis Foundation says there is no specific diet that someone with rheumatoid arthritis should follow, but it does suggest that incorporating more foods from the Mediterranean diet may help to control inflammation.

Mediterranean Diet

Scientific research attests to the benefits of a Mediterranean diet on reducing inflammation.

A large study called the MOLI-SANI study found beneficial effects of a Mediterranean-style eating.After assessing dietary behaviors of 24,325 men and women in the Molise region of southern Italy, researchers found that those who closely followed the Mediterranean diet had lower levels of inflammatory markers in their blood than those who followed other diet patterns, including a Western-style diet.

A review of research studies on the benefits of the Mediterranean diet for rheumatoid arthritis found that it is helpful for reducing pain and increasing physical function in those with the disease.

DASH Diet

TheDASH dietis another popular diet similar to the Mediterranean diet. DASH stands for Dietary Approaches to Stop Hypertension. Although this diet was originally developed to reduce high blood pressure (hypertension), it can also help with inflammation.

Like the Mediterranean diet, this diet likewise prioritizes vegetables, fruits, and whole grains. If you’re following the DASH diet, you can have fat-free or low-fat dairy products, fish, poultry beans, nuts, and vegetables oils, but will want to limit foods high in saturated fat, full-fat dairy products, tropical oils, sugar-sweetened beverages, and sweets.

Research has shown that adhering to the DASH diet can also reduce inflammatory markers in the blood.Reduced inflammation may be why other research has found that people who follow this diet are less likely to develop osteoarthritis.

Verywell  / Nusha Ashjaee

Alternate Healthy Eating Index

The Alternate Healthy Eating Index (AHEI) is based on the Dietary Guidelines for Americans and scores your diet according to the foods you eat. It considers fruits, vegetables, whole grains, nuts, healthy fat, and moderate alcohol consumption healthy. Foods considered unhealthy include sugar-sweetened beverages, red and processed meat, trans fat, and salt.

Some studies show foods deemed healthy according to the AHEI can reduce the risk of arthritis in females.

Another study from 2019 found a similar result with osteoarthritis. In this study, African American females with obesity or who were overweight, as well those with self-reported osteoarthritis had lower levels of inflammatory markers in the blood when they closely followed the AHEI recommendations. However, the severity of osteoarthritis was only moderately improved, suggesting that other factors may contribute to inflammation as well.

What Is Inflammation?

There are two types ofinflammation: acute and chronic. Acute inflammation is the body’s natural response to an injury or infection. When you get hurt, your body releases white blood cells to protect and heal the area. As a result, you may experience redness, warmth, swelling, and pain around the injury.

Inflammation is also closely linked to oxidative stress. Oxidative stress causes your body to produce an increased number offree radicals, which are harmful compounds that can lead to disease.Antioxidantsin the foods you eat can neutralize free radicals, reducing the risk of disease and inflammation.

Oxidative Stress, Inflammation, and Associated Symptoms

Foods That Prevent and Reduce Inflammation

Foods high in antioxidants and other beneficial compounds can help prevent and reduce inflammation.

Fruits

Ideally, a healthy diet consists of three to four servings of fruit a day.Colorful fruits are antioxidant-rich and high inanthocyanidins, both of which can help reduce inflammation.

Fill your grocery cart with deep red, blue, and purple berries; grapes; pomegranates; plums; cherries; oranges; peaches; nectarines;cantaloupe; apples; and pears. Papaya, tangerines, apricots, and persimmons are other great choices.

Vegetables

Like fruits, vegetables are part of a healthy diet. Aim for four to five servings of vegetables a day.

All vegetables are good for you, but dark leafy greens, broccoli, cabbage, Brussels sprouts, bok choy, cauliflower, carrots, beets, onions, peas, pumpkin, and sweet potatoes are among the better choices for an arthritis diet because of theirbeta-carotenecontent. Foods rich in beta-cryptoxanthin, such as winter squash, red peppers, and corn should also be included.

Beta-carotene and beta-cryptoxanthin are both pigments found in food. The body uses these provitamins to makevitamin A. Vitamin A supports healthy vision, immune function, and other vital processes.Its role in enhancing immune system function is what allows vitamin A to fight inflammation.

Beans and Legumes

Beans and legumes are a great way to add more fiber and replace meat or animal proteins. A healthy diet should include one to two servings a day.

Good choices include Anasazi, adzuki, black,chickpeas, black-eyed peas, and lentils. When cooking dried beans, make a large batch and keep extras in the freezer to use in soups or hummus.

Whole Grains

Whole grains contain all parts of the grain—the endosperm, germ, and bran—while refined grains contain only the endosperm. Cracked grains are whole grains that have been minimally processed until they crack. A healthy diet can include three to five small servings of whole or cracked grains a day.

Sorghum, millet, farro, brown or wild rice,quinoa, and steel-cut oats are suggested. They’re good sources of fiber and inflammation-fighting antioxidants.

Avoiding refined grains doesn’t mean you have to give up on pasta or bread. These products also come as whole-grain options. When it comes to these more processed foods, go for quality over quantity. Organic pasta, rice noodles, bean thread noodles, whole wheat, and buckwheat noodles are good choices.

Healthy Fats

An important part of a healthy diet is not avoiding fat altogether, but getting the right amount of healthy fat.

Replace saturated fats in meat and dairy withomega-3 fatsfound innuts (particularly walnuts), flaxseeds, hemp seeds, and chia seeds, and monounsaturated fats found in avocados, olives, and extra-virgin olive oil.

When cooking or preparing foods for an arthritis diet, use healthy fats like olive oil or avocado oil instead of saturated fats like butter or lard.

Polyunsaturated Fat vs. Monounsaturated Fat

Fish and Seafood

Fish and seafood are part of a healthy diet. They are packed with anti-inflammatory omega-3 fats.

Salmon, herring, sardines, mackerel, and black cod are especially good sources of healthy fat and lean protein.

Whole Soy Foods

Whole soy foods are healthy food choices.Whole soy foods provideisoflavonesthat may reduce inflammation.

Look for minimally processed, organic soy. Tofu, tempeh, soymilk,edamame(immature soybeans in the pod), and soy nuts are good selections.

Selenium-Rich Foods

Seleniumis an important antioxidant mineral. Selenium-rich foods can be added to your meals and snacks.

Good sources includeBrazil nuts, tuna, crab, oysters, tilapia, cod, shrimp, lean beef, turkey, wheat germ, and whole grains.

Tea

Tea comes from theCamellia sinensisplant. The leaves can be processed in different ways to create white, green,oolong, and black tea. The recommended amount of tea is two to four cups a day.

Herbal teas are infusions made from other plants. Some, liketurmeric tea, may also help reduce inflammation.

Health Benefits of 10 Healing Herbs

Spices

Spice your meals with turmeric, curry powder, ginger, garlic, chili peppers, basil, cinnamon, rosemary, and thyme. All of these contain powerful plant compounds that can reduce inflammation.

Is Ginger Anti-Inflammatory?

Multivitamins and Supplements

If you’re not getting the nutrients you need purely from food, consider trying high-quality multivitamins and supplements. These natural products may help reduce pain, stiffness, and other arthritis symptoms, especially when used alongside traditional treatments:

Talk to your healthcare provider or a dietitian before taking a multivitamin or supplement. Sometimes supplements can cause side effects or interact with other medicines you may be taking.

Cooking Tips

When preparing foods, use healthy cooking methods: sautéing, grilling, roasting, braising, or air frying, rather than deep-fat frying.

Be creative and experiment with fresh and dried herbs and spices. They’re super-concentrated sources of antioxidants and can add variety to your meals.

Foods That May Cause Inflammation

Some foods are more likely to cause inflammation. These includeultra-processed foods, foods with added sugar, and foods high in salt. Limiting these foods can help keep inflammation down:

Unfortunately, the standard American (or Western) diet contains many of these foods. It’s known to be high in saturated fats, sugar, refined carbohydrates, and man-made ingredients. This eating pattern is associated with increased weight and body fat, especially visceral abdominal fat, which promotes low-grade inflammation throughout the body.

Controversial FoodsSome foods are contentious in regard to whether they work in an anti-inflammatory diet for arthritis. While they can be part of a healthy diet for some people, they cause inflammation in others. These foods include:Nightshade plants: Tomatoes, peppers, eggplant, and potatoes fall in this group.Dairy products: It’s best to avoid full-fat and sugar-sweetened dairy.Wheat gluten: Gluten causes inflammation in people withgluten sensitivity.If you think a food is contributing to your inflammation, avoid it for a few weeks. Then you can slowly introduce it back into your diet to see if it was causing your symptoms.

Controversial Foods

Some foods are contentious in regard to whether they work in an anti-inflammatory diet for arthritis. While they can be part of a healthy diet for some people, they cause inflammation in others. These foods include:Nightshade plants: Tomatoes, peppers, eggplant, and potatoes fall in this group.Dairy products: It’s best to avoid full-fat and sugar-sweetened dairy.Wheat gluten: Gluten causes inflammation in people withgluten sensitivity.If you think a food is contributing to your inflammation, avoid it for a few weeks. Then you can slowly introduce it back into your diet to see if it was causing your symptoms.

Some foods are contentious in regard to whether they work in an anti-inflammatory diet for arthritis. While they can be part of a healthy diet for some people, they cause inflammation in others. These foods include:

If you think a food is contributing to your inflammation, avoid it for a few weeks. Then you can slowly introduce it back into your diet to see if it was causing your symptoms.

When it comes to an anti-inflammatory diet for arthritis, know that what’s best varies from person to person. There is no one-size-fits-all anti-inflammatory or arthritis diet. It’s meant to be an eating pattern that incorporates the healthy inflammation-reducing foods you prefer.

An arthritis diet offers much in the way of flexibility, variety, and options. The most important thing is to build your meals and snacks around a wide range of colorful, whole foods and limit fast foods and highly processed choices that come in packages with long ingredient lists.

To make a change toward a more anti-inflammatory, arthritis-friendly diet:

Think of an anti-inflammatory diet as a long-term and ideally lifelong way of eating. Instead of a diet that you may try for a few weeks or months, an anti-inflammatory diet for arthritis involves establishing consistent healthy eating habits.

While it’s often promoted as a way to manage inflammatory diseases, an anti-inflammatory diet for arthritis is also a healthy eating pattern for everyone. It can help you lose weight, which can relievesosteoarthritissymptoms. It also offers other health benefits, including reduced risk of heart disease, stroke, cancer, and diabetes.

Combined with an anti-inflammatory diet, exercise and a healthy lifestyle support better results. Being physically active has many benefits, including reduced pain and stiffness from arthritis and lower stress and anxiety levels.

The Effects of Vitamin C on Arthritis

Summary

All forms of arthritis can be painful and debilitating, but an anti-inflammatory diet along with lifestyle changes can help relieve symptoms. If you have arthritis or any other type of inflammatory disease, adding more anti-inflammatory foods is a delicious and effective way to help manage your symptoms and prevent chronic diseases.

For an anti-inflammatory diet to help with arthritis, make sure you are eating a healthy amount of vegetables, fruits, whole grains, and good fats. Avoid highly processed foods, sugary or sweetened foods, and foods high in salt.

Foods to Eat (and Avoid) on an Anti-Inflammatory Diet

22 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. doi:10.3389/fnut.2017.00052Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Minihane AM, Vinoy S, Russell WR, et al.Low-grade inflammation, diet composition and health: Current research evidence and its translation.Br J Nutr. 2015;114(7):999-1012. doi:10.1017/S0007114515002093The Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.American Heart Association.What is the Mediterranean diet?Bonaccio M, Pounis G, Cerletti C, Donati MB, Lacoviello L, Gaetano G.Mediterranean diet, dietary polyphenols and low grade inflammation: Results from the MOLI‐SANI study.Br J Clin Pharmacol. 2017;83: 107–113. doi:10.1111/bcp.12924Forsyth C, Kouvari M, D’cunha NM, et al.The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: A systematic review of human prospective studies.Rheumatol Int. 2018;38(5):737-747. doi:10.1007/s00296-017-3912-1National Heart, Lung, and Blood Institute.DASH eating plan.Soltani S, Chitsazi MJ, Salehi-Abargouei A.The effect of dietary approaches to stop hypertension (DASH) on serum inflammatory markers: A systematic review and meta-analysis of randomized trials.Clin Nutr. 2018;37(2):542-550. doi:10.1016/j.clnu.2017.02.018Zhang Y, Francis EC, Xia T, Kemper K, Williams J, Chen L.Adherence to DASH dietary pattern is inversely associated with osteoarthritis in Americans.Int J Food Sci Nutr. 2020;71(6):750-756. doi:10.1080/09637486.2020.1722075Hu Y, Sparks JA, Malspeis S, et al.Long-term dietary quality and risk of developing rheumatoid arthritis in women.Ann Rheum Dis. 2017;76(8):1357-1364. doi:10.1136/annrheumdis-2016-210431Mears M, Tussing-Humphreys L, Cerwinske L, et al.Associations between Alternate Healthy Eating Index-2010, body composition, osteoarthritis severity, and interleukin-6 in older overweight and obese African American females with self-reported osteoarthritis.Nutrients. 2019;11(1):26 doi:10.3390/nu11010026Harvard Health Publishing Harvard Medical School.Understanding acute and chronic inflammation.National Institutes of Health Office of Dietary Supplements.Vitamin A and carotenoids.Huang Z, Liu Y, Qi G, Brand D, Zheng SG.Role of vitamin A in the immune system.J Clin Med. 2018;7(9):258. doi:10.3390/jcm7090258Arthritis Foundation.Popular supplements for arthritis: what you need to know.Arthritis Foundation.What you should know about nightshades and arthritis.Arthritis Foundation.Is dairy arthritis-friendly?Arthritis Foundation.The connection between gluten and arthritis.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020 – 2025 Dietary Guidelines for Americans.Arthritis Foundation.Physical activity and educational programs proven to help arthritis.Additional ReadingKhanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Frontiers in Nutrition. 2017 Nov 8;4:52. doi:10.3389/fnut.2017.00052.

22 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. doi:10.3389/fnut.2017.00052Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Minihane AM, Vinoy S, Russell WR, et al.Low-grade inflammation, diet composition and health: Current research evidence and its translation.Br J Nutr. 2015;114(7):999-1012. doi:10.1017/S0007114515002093The Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.American Heart Association.What is the Mediterranean diet?Bonaccio M, Pounis G, Cerletti C, Donati MB, Lacoviello L, Gaetano G.Mediterranean diet, dietary polyphenols and low grade inflammation: Results from the MOLI‐SANI study.Br J Clin Pharmacol. 2017;83: 107–113. doi:10.1111/bcp.12924Forsyth C, Kouvari M, D’cunha NM, et al.The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: A systematic review of human prospective studies.Rheumatol Int. 2018;38(5):737-747. doi:10.1007/s00296-017-3912-1National Heart, Lung, and Blood Institute.DASH eating plan.Soltani S, Chitsazi MJ, Salehi-Abargouei A.The effect of dietary approaches to stop hypertension (DASH) on serum inflammatory markers: A systematic review and meta-analysis of randomized trials.Clin Nutr. 2018;37(2):542-550. doi:10.1016/j.clnu.2017.02.018Zhang Y, Francis EC, Xia T, Kemper K, Williams J, Chen L.Adherence to DASH dietary pattern is inversely associated with osteoarthritis in Americans.Int J Food Sci Nutr. 2020;71(6):750-756. doi:10.1080/09637486.2020.1722075Hu Y, Sparks JA, Malspeis S, et al.Long-term dietary quality and risk of developing rheumatoid arthritis in women.Ann Rheum Dis. 2017;76(8):1357-1364. doi:10.1136/annrheumdis-2016-210431Mears M, Tussing-Humphreys L, Cerwinske L, et al.Associations between Alternate Healthy Eating Index-2010, body composition, osteoarthritis severity, and interleukin-6 in older overweight and obese African American females with self-reported osteoarthritis.Nutrients. 2019;11(1):26 doi:10.3390/nu11010026Harvard Health Publishing Harvard Medical School.Understanding acute and chronic inflammation.National Institutes of Health Office of Dietary Supplements.Vitamin A and carotenoids.Huang Z, Liu Y, Qi G, Brand D, Zheng SG.Role of vitamin A in the immune system.J Clin Med. 2018;7(9):258. doi:10.3390/jcm7090258Arthritis Foundation.Popular supplements for arthritis: what you need to know.Arthritis Foundation.What you should know about nightshades and arthritis.Arthritis Foundation.Is dairy arthritis-friendly?Arthritis Foundation.The connection between gluten and arthritis.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020 – 2025 Dietary Guidelines for Americans.Arthritis Foundation.Physical activity and educational programs proven to help arthritis.Additional ReadingKhanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Frontiers in Nutrition. 2017 Nov 8;4:52. doi:10.3389/fnut.2017.00052.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. doi:10.3389/fnut.2017.00052Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007Minihane AM, Vinoy S, Russell WR, et al.Low-grade inflammation, diet composition and health: Current research evidence and its translation.Br J Nutr. 2015;114(7):999-1012. doi:10.1017/S0007114515002093The Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.American Heart Association.What is the Mediterranean diet?Bonaccio M, Pounis G, Cerletti C, Donati MB, Lacoviello L, Gaetano G.Mediterranean diet, dietary polyphenols and low grade inflammation: Results from the MOLI‐SANI study.Br J Clin Pharmacol. 2017;83: 107–113. doi:10.1111/bcp.12924Forsyth C, Kouvari M, D’cunha NM, et al.The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: A systematic review of human prospective studies.Rheumatol Int. 2018;38(5):737-747. doi:10.1007/s00296-017-3912-1National Heart, Lung, and Blood Institute.DASH eating plan.Soltani S, Chitsazi MJ, Salehi-Abargouei A.The effect of dietary approaches to stop hypertension (DASH) on serum inflammatory markers: A systematic review and meta-analysis of randomized trials.Clin Nutr. 2018;37(2):542-550. doi:10.1016/j.clnu.2017.02.018Zhang Y, Francis EC, Xia T, Kemper K, Williams J, Chen L.Adherence to DASH dietary pattern is inversely associated with osteoarthritis in Americans.Int J Food Sci Nutr. 2020;71(6):750-756. doi:10.1080/09637486.2020.1722075Hu Y, Sparks JA, Malspeis S, et al.Long-term dietary quality and risk of developing rheumatoid arthritis in women.Ann Rheum Dis. 2017;76(8):1357-1364. doi:10.1136/annrheumdis-2016-210431Mears M, Tussing-Humphreys L, Cerwinske L, et al.Associations between Alternate Healthy Eating Index-2010, body composition, osteoarthritis severity, and interleukin-6 in older overweight and obese African American females with self-reported osteoarthritis.Nutrients. 2019;11(1):26 doi:10.3390/nu11010026Harvard Health Publishing Harvard Medical School.Understanding acute and chronic inflammation.National Institutes of Health Office of Dietary Supplements.Vitamin A and carotenoids.Huang Z, Liu Y, Qi G, Brand D, Zheng SG.Role of vitamin A in the immune system.J Clin Med. 2018;7(9):258. doi:10.3390/jcm7090258Arthritis Foundation.Popular supplements for arthritis: what you need to know.Arthritis Foundation.What you should know about nightshades and arthritis.Arthritis Foundation.Is dairy arthritis-friendly?Arthritis Foundation.The connection between gluten and arthritis.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020 – 2025 Dietary Guidelines for Americans.Arthritis Foundation.Physical activity and educational programs proven to help arthritis.

Furman D, Campisi J, Verdin E, et al.Chronic inflammation in the etiology of disease across the life span.Nat Med. 2019;25(12):1822-1832. doi:10.1038/s41591-019-0675-0

Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Front Nutr. 2017;4:52. doi:10.3389/fnut.2017.00052

Bianchi VE.Weight loss is a critical factor to reduce inflammation.Clin Nutr ESPEN. 2018;28:21-35. doi:10.1016/j.clnesp.2018.08.007

Minihane AM, Vinoy S, Russell WR, et al.Low-grade inflammation, diet composition and health: Current research evidence and its translation.Br J Nutr. 2015;114(7):999-1012. doi:10.1017/S0007114515002093

The Arthritis Foundation.Anti-inflammatory diet do’s and don’ts.

American Heart Association.What is the Mediterranean diet?

Bonaccio M, Pounis G, Cerletti C, Donati MB, Lacoviello L, Gaetano G.Mediterranean diet, dietary polyphenols and low grade inflammation: Results from the MOLI‐SANI study.Br J Clin Pharmacol. 2017;83: 107–113. doi:10.1111/bcp.12924

Forsyth C, Kouvari M, D’cunha NM, et al.The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: A systematic review of human prospective studies.Rheumatol Int. 2018;38(5):737-747. doi:10.1007/s00296-017-3912-1

National Heart, Lung, and Blood Institute.DASH eating plan.

Soltani S, Chitsazi MJ, Salehi-Abargouei A.The effect of dietary approaches to stop hypertension (DASH) on serum inflammatory markers: A systematic review and meta-analysis of randomized trials.Clin Nutr. 2018;37(2):542-550. doi:10.1016/j.clnu.2017.02.018

Zhang Y, Francis EC, Xia T, Kemper K, Williams J, Chen L.Adherence to DASH dietary pattern is inversely associated with osteoarthritis in Americans.Int J Food Sci Nutr. 2020;71(6):750-756. doi:10.1080/09637486.2020.1722075

Hu Y, Sparks JA, Malspeis S, et al.Long-term dietary quality and risk of developing rheumatoid arthritis in women.Ann Rheum Dis. 2017;76(8):1357-1364. doi:10.1136/annrheumdis-2016-210431

Mears M, Tussing-Humphreys L, Cerwinske L, et al.Associations between Alternate Healthy Eating Index-2010, body composition, osteoarthritis severity, and interleukin-6 in older overweight and obese African American females with self-reported osteoarthritis.Nutrients. 2019;11(1):26 doi:10.3390/nu11010026

Harvard Health Publishing Harvard Medical School.Understanding acute and chronic inflammation.

National Institutes of Health Office of Dietary Supplements.Vitamin A and carotenoids.

Huang Z, Liu Y, Qi G, Brand D, Zheng SG.Role of vitamin A in the immune system.J Clin Med. 2018;7(9):258. doi:10.3390/jcm7090258

Arthritis Foundation.Popular supplements for arthritis: what you need to know.

Arthritis Foundation.What you should know about nightshades and arthritis.

Arthritis Foundation.Is dairy arthritis-friendly?

Arthritis Foundation.The connection between gluten and arthritis.

U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020 – 2025 Dietary Guidelines for Americans.

Arthritis Foundation.Physical activity and educational programs proven to help arthritis.

Khanna S, Jaiswal KS, Gupta B.Managing rheumatoid arthritis with dietary interventions.Frontiers in Nutrition. 2017 Nov 8;4:52. doi:10.3389/fnut.2017.00052.

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