- Keep It Easy
No diet is proven to cure or treat psoriatic arthritis, rheumatoid arthritis, or other inflammatory conditions, you can choose foods that will help with it.
Go for items that have not been highly processed. You should choose ones that are still close to their natural state.
- DON’T avoid Nightshade Vegetables
Tomatoes, white potatoes, peppers, and eggplants are sometimes called “nightshade” veggies.
Some people say they have less joint pain and inflammation when they stop eating nightshades, but research has not shown this.
Take tomatoes, for example. They have lycopene and vitamin C that help curb inflammation. Chili peppers also have benefits.
- DO add spices
Paprika belongs in your spice rack. It lends flavor, color, and health perks to food. It has got capsaicin, a natural pain and inflammation fighter.
You can also get capsaicin from chili peppers, red peppers, and cayenne pepper. Other spices like ginger, turmeric, and garlic may offer similar health benefits.
- DO look beyond refined starches
Foods like white rice and white bread do not have much fiber.
To keep inflammation at bay, go with whole grains or whole wheat.
- DON’T overlook Sugar
The American Heart Association recommends that women eat no more than 25 grams of added sugars daily. For men, the limit is 37 grams.
- DO go Lean
Too much fat in your steak, pork, and lamb can promote inflammation. So can processed red meats like bacon, sausage, and hot dogs.
Saturated fat might be one of the reasons for that. Look for lean protein. Beans, fish, tofu, and skinless chicken are also good options.
- DON’T shy away from fatty fish
Eat two servings a week, particularly salmon, sardines, mackerel, and tuna. Fatty fish are one of the best sources of omega-3s, a type of fat that reduces inflammation throughout the body.
- DO love your Lentils
Whether red, green, black, or brown, these seeds are a great source of fiber.
If you don’t like lentils, you may choose beans and peas.
- DON’T go overboard with olive oil
Olive Oil is high in calories, so make sure you do not drizzle too much on your salad.
That said, olive oil is a “good” fat. And “extra virgin” versions have a natural chemical called oleocanthal, which shares similar properties with the anti-inflammatory drug ibuprofen.
Nuts, avocados, and olives are other “good” fats you can enjoy in moderation.
- DO try Mushrooms
Several kinds are good for you, including white button mushrooms. Get a variety of veggies in your diet, and eat lots of them.
Nitika Sharma
Rheumatology and MSK PT
IRAC, Dubai
