Arthritis is a common disease that causes inflammation in your joints. The inflammation can cause pain, stiffness and swelling which can lead to difficulty with daily activities.

While there is no cure for arthritis, there are ways you can manage the symptoms. One way is through your diet. Here are some arthritis foods to eat and avoid:.

Foods to Eat for Arthritis

Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids which have been found to help reduce inflammation. Aim to eat fatty fish at least twice a week.

Dark Leafy Greens

Dark leafy greens such as spinach, kale, and collard greens are high in antioxidants and vitamin K which helps improve bone health. These vegetables also contain anti-inflammatory properties which can help reduce inflammation in the body.

Ginger

Ginger has anti-inflammatory properties. It can be added to your food or made into tea. Some studies have found that ginger may help reduce joint pain and stiffness in people with osteoarthritis and rheumatoid arthritis.

Berries

Berries such as strawberries, blueberries, raspberries and blackberries are high in antioxidants which helps reduce inflammation in the body. They also contain vitamin C which helps improve the immune system.

Olive Oil

Olive oil contains monounsaturated fats which is beneficial for heart health. It also contains anti-inflammatory properties which can help reduce inflammation in the body. Use olive oil in cooking or as salad dressing.

Broccoli

Broccoli is high in vitamin C and antioxidants which help reduce inflammation in the body. It also contains sulforaphane which is a compound that has been found to prevent and slow down the progression of osteoarthritis.

Whole Grains

Whole grains such as brown rice, oatmeal, and whole wheat pasta contain fiber and anti-inflammatory compounds which can help reduce inflammation in the body. They also contain vitamin B which helps improve energy levels.

Garlic

Garlic contains a compound called allicin which has anti-inflammatory properties. It can be added to your food or taken as a supplement.

Turmeric

Turmeric contains a compound called curcumin which has anti-inflammatory properties. It has been found to help reduce joint pain and stiffness in people with osteoarthritis.

Nuts

Nuts such as almonds, walnuts, and pecans contain monounsaturated fats and antioxidants which help reduce inflammation in the body. They also contain omega-3 fatty acids and vitamin E which help improve heart health.

Foods to Avoid for Arthritis

Sugar

Sugar can cause inflammation in the body which can worsen arthritis symptoms. It is best to avoid sugary foods and drinks as much as possible.

Saturated and Trans Fats

Saturated and trans fats can cause inflammation in the body which can worsen arthritis symptoms. It is best to limit your intake of high-fat foods such as processed meats, fried foods, and full-fat dairy products.

Salt

High salt intake can cause water retention which can worsen arthritis symptoms such as inflammation and swelling. It is best to limit your intake of salt in your diet.

Alcohol

Alcohol can cause inflammation in the body which can worsen arthritis symptoms. It can also interfere with medication used to treat arthritis. It is best to limit your alcohol intake.

Processed Foods

Processed foods such as frozen meals, snack foods, and fast food contain high amounts of salt, sugar and trans fats which can cause inflammation in the body. It is best to limit your intake of processed foods and opt for whole, fresh foods instead.

Gluten

Gluten is a protein found in wheat, barley, and rye. For some people, it can cause inflammation in the body which can worsen arthritis symptoms.

If you suspect gluten may be a trigger for your arthritis symptoms, talk to your doctor about getting tested for gluten intolerance.

Dairy Products

Dairy products such as milk, cheese, and butter contain a protein that can cause inflammation in the body for some people.

If you suspect dairy may be a trigger for your arthritis symptoms, try limiting your intake or cutting it out of your diet completely.

Caffeine

Caffeine can interfere with the absorption of calcium and may worsen arthritis symptoms such as joint pain and stiffness. It is best to limit your intake of caffeinated beverages such as coffee and tea.

Nightshades

Some people with arthritis find that nightshades such as tomatoes, eggplants, and peppers worsen their symptoms. If you suspect nightshades may be a trigger for your arthritis symptoms, try eliminating them from your diet to see if it helps.