The Mediterranean, DASH and AHEI diets focus on foods that are anti-inflammatory and reduce sugar, salt, and refined carbohydrates, so they are beneficial for people with arthritis.
An anti-inflammatory diet for people with arthritis includes foods that reduce the activity of inflammatory chemicals the body produces. There are no specific rules, patients just need to balance certain fats and combine foods rich in antioxidants and phytochemicals like the diets below.
Mediterranean diet
The Mediterranean diet focuses on vegetables, fruits, whole grains, beans, low-fat or fat-free dairy products, fish, poultry, vegetable oils, and nuts. Eaters should limit added sugars, sugary drinks, salt, heavily processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
A large 2016 study assessed the eating behavior of more than 24,300 people in the Molise region of southern Italy. Researchers found that people who closely followed the Mediterranean diet had lower markers of inflammation in their blood than people who followed other diets.
A 2017 meta-review of the benefits of the Mediterranean diet for people with rheumatoid arthritis also found the diet to be helpful in reducing pain and enhancing physical function in people with the disease.
The Mediterranean diet focuses on vegetables, fruits, whole grains, and beans, which is good for people with arthritis. Image: Ha Phuong
DASH diet
DASH is another popular diet. This stands for dietary approaches to preventing hypertension. Although originally developed to reduce high blood pressure, this diet may also help reduce inflammation.
Eaters prioritize vegetables, fruits and whole grains, fat-free or low-fat dairy products, fish, beans, poultry, nuts and vegetable oils. You should limit foods high in saturated fat, full-fat dairy products, tropical oils, sugary drinks and sweets.
Adhering to the DASH diet may also reduce inflammatory markers in the blood. This is why people who follow this diet are less likely to develop arthritis.
Harvard University Healthy Eating (AHEI)
The Alternative Healthy Eating Index (AHEI) was created by Harvard University researchers. AHEI based on the Dietary Guidelines for Americans and score your diet according to the foods you eat. This index considers fruits, vegetables, whole grains, nuts, healthy fats and moderate amounts of pepper alcohol as healthy foods. Foods considered unhealthy include sugary drinks, red and processed meats, trans fats, and salt.
Some research shows that foods considered healthy according to the AHEI may reduce the risk of arthritis in women. A 2017 study in the US found that women with high AHEI scores had a lower risk of developing rheumatoid arthritis before age 55. They also have a lower risk of seropositive rheumatoid arthritis. This is the most common form of rheumatoid arthritis and is characterized by inflammatory markers in the blood.
A 2019 meta-study noted similar results for arthritis. In this study, African-American women with overweight and osteoarthritis had lower markers of inflammation in their blood when they ate the AHEI diet.
People with arthritis should avoid processed foods and fast foods. Image: Ha Phuong
There is no diet that is best and suitable for everyone with arthritis. It is important for patients to build meals based on whole, colorful foods, and limit fast and highly processed foods.
Patients should prepare their own meals at home instead of eating out. Cut down on heavily processed foods like packaged or frozen foods, and limit snacks like chips and cookies. Avoid simple refined carbohydrates from sweets, desserts, baked goods, and foods made with white flour. Replace fatty meats with fish or other seafood.
Anti-inflammatory diets for arthritis also help with weight loss, thereby limiting pressure on damaged joints and preventing heart disease, stroke, cancer and diabetes. Combining exercise and a healthy lifestyle helps patients effectively control arthritis symptoms and prevent flare-ups.