Arthritis Expert…these are the eight best foods to alleviate symptoms

A leading rheumatologist has shared the eight foods which can help alleviate the symptoms of arthritis.

Dr Taher Mahmud, Co-Founder and Director of the London Osteoporosis Clinic

 says simple lifestyle changes to our diet are often overlooked in treatment plans but can make a surprising difference.

And he says those living with the painful condition can help manage their symptoms, reducing inflammation which triggers pain and ensuring they get important nutrients which help maintain joint and bone health.

Dr Mahmud’s eight foods to eat if you have arthritis

Fish such as salmon and mackerel are excellent sources of omega-3 fatty acids, ‘healthy fats’ known for their anti-inflammatory properties. Omega-3s significantly maintains joint health and reduces morning stiffness and pain intensity which is common in arthritis sufferers. You can also take omega-3 supplements if you aren’t big fans of fish or have a plant-based diet.

Broccoli contains sulforaphane, which can slow the progression of osteoarthritis. Additionally, broccoli’s high fibre content aids overall digestion and health, reducing inflammation.

Garlic is another potent anti-inflammatory that can reduce the severity of arthritis symptoms. The sulphur in garlic lowers the production of pro-inflammatory proteins in our immune system, making it an effective natural remedy.

Almonds and walnuts are packed with healthy fats and antioxidants, aiding in inflammation reduction. These nuts also provide protein and magnesium, essential for bone health and reducing inflammation. They are also a great addition to your diet if you don’t eat meat or avoid animal products.

Spinach and kale provide essential vitamins and antioxidants that combat inflammation. These greens are also rich in calcium, crucial for maintaining bone density. In inflammatory diseases such as some types of arthritis, the body misdirects inflammation to attack the body. Lowering this inflammation response is an important part of treating arthritis.

Olive oil, particularly extra virgin, contains oleocanthal, an anti-inflammatory compound with effects similar to the common anti-inflammatory drug ibuprofen. This oil can help reduce the inflammatory response and improve joint function.

Strawberries and blueberries are rich in antioxidants and vitamins. They reduce inflammation and provide a sweet treat to refined sugar. They can help lower the body’s craving for unhealthy, highly refined sugar. The fibre in berries supports overall digestive health and helps reduce inflammatory processes in the body.

Tart cherries in particular are rich in anthocyanins, compounds that reduce inflammation and relieve pain. Research has shown that cherry consumption can lower the levels of inflammatory markers in the body, easing joint pain and stiffness.

The most common types of arthritis in the UK are osteoarthritis, where tissues in the joint break down causing painful bone-on-bone pain and stiffness, and rheumatoid arthritis, where inflammation in the joints causes painful deformities and a lack of movement, particularly in the hands and feet.

“Incorporating these foods into your diet can be a natural and effective way to manage arthritis symptoms as part of an holistic approach to your health,” says Dr Mahmud.

“However, individual variations exist, and what works for one person may not work for another. Therefore, it is best to carefully explore different foods and preparation methods to find what works best for you.”