Diet Plan For Arthritis


Today, diet plan for arthritis is a vastly popular phrase. It’s a great big word with a daunting definition. What is it? Diet plan? Food or diet that improves or promotes healthy joints? Healthy joints. All of us want ours to be healthy and working well, don’t we? Now what does this have to do with arthritis?

Diet Chart For Arthritis

Foods To Limit Do’s And Don’ts Foods You Can Easily Consume About Diet Chart


People who have arthritis experience discomfort in one or more joints. Age makes it worse, thus it needs to be addressed as soon as possible. Diet for arthritis can aid with pain relief. It entails eating foods that reduce joint discomfort. Your body will benefit from avoiding processed foods and consuming more fruits, veggies, and nuts. Numerous studies have shown that the arthritis diet is effective at reducing weight while reducing the chemicals that cause inflammation. The greatest method to treat your joint issues is to lose weight. The diet also addresses the issues of high blood pressure and heart attacks. Omega-3 fatty acids, which reduce inflammation, are abundant in fish. Some of the recommended fish species include anchovies, herring, sardines, tuna, salmon, and tuna. Fish oil consumption can serve as a replacement. Despite the fact that nuts and seeds are thought to have a lot of fat and fatty oil, their fats are not satiating and will aid in weight loss. Antioxidants, which are abundant in fruits and vegetables, serve as the body’s natural defense mechanism. Veggies high in vitamin K, such as broccoli, spinach, lettuce, kale, and cabbage, significantly lower blood levels of inflammatory markers.

Other crucial elements of this diet are whole grains and olive oil. The foods that should not be consumed, however, must be noted. Alcohol, refined carbs, MSG (MonoSodium Glutamate), sugar, and trans fats should all be avoided, at the very least.

Diet Chart

Breakfast (8:00-8:30AM)Egg sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)Tomato Veg pulav rice 1.5 cup+ 1 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light black/green tea+ 2 biscuit
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Breakfast (8:00-8:30AM)chappati-3+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg)
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)4 Roti+1/2 cup salad + Fish curry (Salmon 75g).
Evening (4:00-4:30PM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM)3 Roti / chappathi.+ Tomato subji 1/2 cup.
Breakfast (8:00-8:30AM)Wheat dosa 3 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)1 cup rice+Palak dal 1/2 cup + 1/2 cup Beetroot subji
Evening (4:00-4:30PM)1 glass lemon juice + Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1 cup Bitter guard subji.
Breakfast (8:00-8:30AM)Besan cheela 3 + 1 tbs green chutney+ 1 boiled egg
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)1 cup brown rice +Tomato with coconut curry 1/2 cup+ Spinach subji 1/2 cup.
Evening (4:00-4:30PM)1 cup skim milk.
Dinner (8:00-8:30PM)Broken weat upma 1 cup+ 1/2 cup green beans subji
Breakfast (8:00-8:30AM)Mushroom Paratha 2 + Tomato chutney.
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1 cup rice+ Tuna curry ( 80 gm Tuna)+ 1/2 cup kale salad.
Evening (4:00-4:30PM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup mix veg curry
Breakfast (8:00-8:30AM)Oats upma 1 cup + 1 boiled egg.
Mid-Meal (11:00-11:30AM)1 portion Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM)1 cup rice+ Mushroom curry 1/2 cup + Ladies finger subji 1/2 cup+ celery salad 12 cup
Evening (4:00-4:30PM)1 cup milk with walnuts
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.
Breakfast (8:00-8:30AM)Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled black channa.
Lunch (2:00-2:30PM)1/2 cup rice + 2 medium chappati+ Fish masala 1 cup( Mackerel 75 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji

Food Items To Limit

  1. Red Meat : Many cuts of red meat contain high levels of saturated fat, which can exacerbate inflammation and also contribute to obesity.
  2. Sugar and Refined flour : Your blood sugar levels can surge after you’ve eaten simple carbohydrates that are easily broken down by the body.
  3. Fried foods : Fried foods contain toxins called advanced glycation end products, which can increase oxidation in the body’s cells. Fried foods are also high in fat and can contribute to obesity.
  4. Gluten : Gluten, a protein found in grains such as wheat, rye, and barley, may contribute to inflammation in some people.
  5. Alcohol : Drinking too much alcohol can cause a spike in the body’s levels of C-reactive protein (CRP), which is a powerful signal of inflammation.
  6. Processed Foods : Processed foods, from supermarket-shelf snacks to meals that come ready-to-eat or require minimal cooking, tend to be loaded with ingredients that cause inflammation.

Do’s And Dont’s

Do’s & Don’ts:

  1. Identify & Remove Any Food Sensitivities : The most common sensitivities include gluten, dairy, soy, peanuts, eggs, citrus, sugar and corn.
  2. Hydrate : Aim for around two liters of water per day.
  3. Eat Pineapples : Pineapples contain an enzyme called bromelain, which has been shown to reduce pain, stiffness, and improve physical function.
  4. Increase Your Omega 3s : Omega 3 fatty acids, found primarily in fatty fish like anchovies, mackerel and sardines are proven to reduce inflammation, particularly if it stems from autoimmune disease.
  5. Soy + Avocado : Reduce inflammation and promote cartilage production for those suffering from joint pain.

Food Items You Can Easily Consume

  1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis.
  2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation.
  3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis.
  4. Turmeric : Tumeric contains a compound called curcumin, which is beneficial in the management of chronic inflammatory-related joint disease.
  5. Vitamin C : You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe.

Arthritis – Symptoms, Causes, Treatments and Diet Tips

Joint inflammation is referred to generally as arthritis. Stiffness and joint discomfort in one or more joints are the basic signs and symptoms of arthritis. More than 200 different varieties of arthritis exist, and each has a unique etiology and course of treatment.

Osteoarthritis and rheumatoid arthritis are the two most prevalent kinds of arthritis. Arthritis doesn’t start off right away; it comes on gradually. One-fifth of adult population worldwide suffers from arthritis in some form. Women are more likely than men to experience it.

Types of Arthritis

Osteoarthritis and Rheumatoid arthritis are the two common types of arthritis.


Osteoarthritis is caused due to wear and tear on the bones, which occur as we age. Cartilage cushions the ends of the bones and helps in the easy movement of the joints. If the cushion is damaged, there is increased friction between the bones, which creates pain. Osteoarthritis affects the entire joint and causes deterioration of the cartilage, leading to inflammation.

Rheumatoid arthritis:

The body’s immune system attacks the joints, causing rheumatoid arthritis. An alternative term for this is auto-immune disease. The soft tissue in the joints that lubricates and feeds the cartilage is attacked by the body’s immune system.

Symptoms of Arthritis

The most common symptoms are:

  • Joint pain
  • Stiffness
  • Swelling of joints
  • Loss of appetite
  • Tiredness
  • Anaemia
  • Fever

The aforementioned symptoms become more intense in severe circumstances, and additional symptoms may include

  • Decreased range of motion
  • Chronic joint pain
  • Difficult in climbing stairs
  • Knobby finger joints

Causes and risk factors of arthritis

  • Age: Arthritis is common in older persons. The occurrence of arthritis starts as early as 20 years and progresses with age.
  • Gender: Women are more prone to arthritis than men, as they may typically stand for long hours completing household chores.
  • Obesity: Being overweight increases the stress on joints, especially on your knees, spine, and hip. Obesity increases the risk of osteoarthritis.
  • Injuries: People with joint injuries are more prone to arthritis. Injuries can exacerbate the natural breakdown of the connective tissue, leading to a greater likelihood of developing arthritis.
  • Infection: Bacteria, fungi, or viruses can infect the joints and may lead to inflammation.


If you have persistent joint discomfort and have trouble walking, see a doctor. Your range of motion and the fluid around your joints will be examined physically by the doctor.

The assessment of the degree of inflammation in the blood and joint fluids is the second phase.

The diagnostic tests include:

  • The Antinuclear Antibody (ANA) test
  • Rheumatoid factor (RF) test
  • Anti-Cyclic Citrullinated Peptide (anti-CCP) test

Other examination methods may include X-Ray, CT scan, and MRI, to obtain images of the bones and cartilages.

Treatment for arthritis

The goals of arthritis treatments are to relieve pain and halt further joint deterioration.

The early phases of pain treatment have been shown to benefit from the use of heating pads and cold packs, while assisted walkers ease pressure on the joints.

1. Medicines for arthritis:

  • Analgesics: This class of medicines only reduces pain and does not affect inflammation. Paracetamol (acetaminophen), and opioids like oxycodone and hydrocodone are examples of analgesics.
  • Non-steroidal anti-inflammatory drugs (NSAIDs): These reduce both inflammation and pain, and are commonly available as over-the-counter drugs. Examples are ibuprofen and naproxen. They are available as creams, gels, and as patches to apply on specific joints.
  • Immunosuppressants: Also known as corticosteroids, these are drugs that reduce inflammation and suppress the immune system. They are available as tablets and injections, and are injected directly into the joint. Examples are prednisone and cortisone.
  • Counterirritants: Menthol, capsaicin creams, and ointments are available for using topically (over the skin) to reduce pain.

2. Surgery

Joint replacement may be an option in extreme situations. 

Doctors may perform joint fusion to lock the bones together until they recover if finger arthritis is severe.

3. Alternative medicine

Alternative treatments for arthritis include glucosamine and chondroitin supplements, massage, yoga, Tai Chi, and acupuncture. 

Research, however, is conflicting.

4. Physical therapy

Physical therapy can help with arthritis because it strengthens the muscles around the afflicted joints.

Can change in diet help cure arthritis?

Changes in food and lifestyle aid in symptom reduction and improve general wellbeing.

Being overweight or obese is a significant risk factor for developing arthritis. 

Adults who lose weight are better able to enjoy normal lives and are at lower risk of acquiring arthritis.

For weight loss, a good diet and regular exercise are crucial. 

Antioxidants, foods high in sulphur, whole grains, and omega-3 fatty acids are all beneficial for reducing inflammation, boosting immunity, and maintaining a healthy weight.

#1 Omega-3 fatty acids for arthritis

Omega-3 fatty acids are found in abundance in superfoods like walnuts, flaxseeds, and chia seeds. These acids significantly lessen bodily inflammation. Eat 4 to 5 walnuts each day and sprinkle your meals with 1 to 1.5 teaspoons of flax or chia seeds.

Try this recipe for walnut balls with dates, chia seeds, and brown sugar.

#2 Antioxidants

Antioxidants can boost your immune system and lessen arthritis pain and inflammation. Broccoli, pineapple, oranges, grapefruit, strawberries, kale, cherries, and spinach are foods high in antioxidants.

The recommended daily intake for those with arthritis is 4 to 5 servings of colorful vegetables and 2 to 3 meals of vitamin-rich fruits.

Recipes to try include orange juice, colorful fruit salads, cabbage salads, spinach moong dal soups, palak matar paneer sabzis, and capsicum curries.

#3 Whole grains

Obesity is a significant factor in osteoarthritis. Whole grains are high in fibre, and diets high in fiber help people maintain a healthy weight by soaking up extra fatty acids in the body.

To strengthen your bones and add more iron and fiber to your diet, including buckwheat, barley, bajra, and oats. Try to include one serving of whole grains in each of your three main meals.

You should try the following dishes: multigrain chapatis, brown rice, wheat dosas, jowar porridge, jowar dosa, moong dal sabzi, and jowar sabzi.

#4 Sulphur-rich foods

The sulphoraphane class of substances lessens joint inflammation. Sulphur-rich foods, such as broccoli, cauliflower, cabbage, and Brussels sprouts, can help control arthritis when they are used in sabzis, salads, or snacks.

Recipes to try: Cabbage sabzi, cauliflower roti, cauliflower stir fry, cauliflower sabzi, broccoli stir–fry, avocado onion salad. 

#5 Beans, beans, & beans

Zinc, iron, potassium, magnesium, fiber, and protein are all found in abundance in whole beans. Whole beans are particularly advantageous when sprouted because they support the immune system. The nutritional content of the beans is increased through sprouting.

Recipes to try: Mixed sprouts, sprouts sabzi, sprouts and veggie salad, Punjabi Rajma curry, South Indian sambar, tamarind, sprouts/beans gravy, etc.

What to eat and what to avoid for arthritis?

To live a healthy life, doctors advise a plant-based diet supplemented with probiotics. Since obesity is a significant contributor to arthritis, following a dietician-recommended healthy food plan is crucial.

Good for your health foods

Cereals: black gram, black soybean

Herbs: ashwagandha

Organic whole grains: oats, corn, wheat, rice, barley, sorghum, millets, canary seeds, and rye.

Spices: turmeric, ginger

Tea: green tea, basil tea

Dairy: yoghurt

Foods with lower oxidative stress help reduce the stiffness in the joints by lowering inflammatory chemicals released in the immune system.

Bad for your health foods

Foods that are fried or processed, instant or ready-to-cook meals, baked goods, foods made with white sugar and refined flours, aerated beverages, red meat, alcohol, and fried eggs are all examples of this. Giving up alcohol and tobacco will also be beneficial.

Indian meal plan tips for arthritis

  1. Include colourful vegetables and fruits in your food.
  2. Add more walnuts, flax seeds to the diet. 
  3. Use oil rich in omega-3 fatty acids for cooking.
  4. Include more sulphur-rich foods in your diet.
  5. Avoid coffee and opt for green tea or basil tea.
  6. Yoghurt is found to relieve stress and lower the body’s inflammatory response. Try to include it in your everyday meals.
  7. Choose whole grains, as they are rich in fibre and minerals. 

Oat/wheat chapati with vegetable kurma, sprouts/beans curry, and palak raita are a few examples of such a diet combo. Flax seeds can be freshly crushed and added to chapati dough or sprinkled on raita or salad.

Adults are increasingly experiencing arthritis, which affects daily living and impairs mobility. Osteoarthritis may be prevented, however rheumatoid arthritis cannot. It is preferable to prevent arthritis than to try to treat it after it has already set in. Exercise and living a healthy lifestyle will assist us from developing arthritis.

The Best Foods to Eat If You Have Arthritis

If you have arthritis, you are aware of how debilitating it can be.

The term “arthritis” refers to a group of disorders that affect the joints and result in pain, swelling, and stiffness. People of all ages, genders, and ethnicities may be impacted.

Arthritis can take many distinct forms. One kind, osteoarthritis, appears in joints after repeated use. Rheumatoid arthritis is another form; it is an autoimmune condition in which your immune system assaults your joints.

Fortunately, a variety of foods have anti-inflammatory properties and may lessen some of the joint discomfort that comes with arthritis.

In fact, according to a poll, 24% of people with rheumatoid arthritis said their diet affected how severe their symptoms were.

1. Fatty Fish

Salmon, mackerel, sardines, and trout are among the fatty fish species that are high in omega-3 fatty acids, which have been found to have strong anti-inflammatory properties.

33 participants in a small trial were given either fatty fish, lean fish, or lean beef four times per week. The fatty fish group showed lower levels of certain chemicals linked to inflammation after eight weeks.

In individuals with rheumatoid arthritis, taking omega-3 fatty acid supplements reduced joint pain severity, morning stiffness, the number of problematic joints, and the use of painkillers, according to a review of 17 research.

Similar to this, a study conducted in test tubes revealed that omega-3 fatty acids decreased a number of inflammatory indicators linked to osteoarthritis.

Vitamin D, which can help prevent insufficiency, is also abundant in fish. Low levels of vitamin D may be related to rheumatoid arthritis, which could affect symptoms, according to numerous research.

To benefit from the helpful anti-inflammatory effects of fatty fish, the American Heart Association advises adding at least two servings of it in your diet each week.

Summary: Fatty
fish is high in omega-3 fatty acids and vitamin D, both of which may be
beneficial for reducing inflammation and the severity of arthritis symptoms.

2. Garlic

Garlic has a ton of health advantages.

Garlic and its constituents have been demonstrated to have anti-cancer properties in various test-tube investigations. Additionally, they include substances that could reduce the risk of dementia and heart disease.

Garlic also has been demonstrated to have an anti-inflammatory impact, which may help lessen arthritic symptoms.

In fact, several studies have indicated that garlic may improve how some immune cells operate, so bolstering the immune system.

Researchers examined the diets of 1,082 twins in one study. They discovered that those who consumed more garlic had a lower risk of developing hip osteoarthritis, perhaps as a result of garlic’s potent anti-inflammatory characteristics.

Another study conducted in test tubes revealed that a certain component in garlic could reduce some of the inflammatory indicators linked to arthritis.

Garlic may reduce the symptoms of arthritis and improve general health.

Summary: Human
and test-tube studies have found garlic may possess anti-inflammatory
properties, and that eating it may be associated with a decreased risk of

3. Ginger

In addition to giving teas, soups, and desserts a flavor boost, ginger may also help with arthritis symptoms.

In a 2001 study, 261 patients with knee osteoarthritis evaluated the effects of ginger extract. Six weeks later, 63% of participants reported less knee discomfort.

Additionally, a test-tube study discovered that ginger and its constituents prevented the body from producing molecules that cause inflammation.

According to a different study, giving rodents ginger extract reduced levels of a particular inflammatory marker linked to arthritis.

Consuming ginger in its fresh, powdered, or dried forms may help to lessen arthritic symptoms and inflammation.

Summary: Ginger
has been shown to reduce symptoms of arthritis. Test-tube and animal studies
have also found it may decrease inflammation, but more research in humans is

4. Broccoli

Broccoli is widely recognized as one of the healthiest foods available. In fact, it might possibly be linked to a decrease in inflammation.

In one study, which examined the diets of 1,005 women, it was discovered that eating cruciferous vegetables like broccoli was linked to lower levels of inflammatory markers.

Important ingredients in broccoli may also help lessen the signs and symptoms of arthritis.

Sulforaphane, for instance, is a substance present in broccoli. Studies in test tubes have revealed that it prevents the growth of a certain type of cell implicated in the development of rheumatoid arthritis.

Sulforaphane may also lessen the generation of several inflammatory markers linked to rheumatoid arthritis, according to research conducted on animals.

These test-tube and animal study findings suggest that the chemicals in broccoli may aid in reducing arthritic symptoms, while more human studies are required.

Summary: Broccoli
has been associated with reduced inflammation. It also contains sulforaphane,
which may have anti-inflammatory properties, according to test-tube studies.
More research is needed to look at the effects of broccoli in humans.

5. Walnuts

Nutrient-dense walnuts are packed with substances that may help lessen the inflammation linked to joint illness.

Eating walnuts was linked to lower inflammation indicators, according to one review of 13 research.

Omega-3 fatty acids, which are particularly abundant in walnuts and have been demonstrated to lessen the signs and symptoms of arthritis

In one trial, omega-3 fatty acid or olive oil supplements were given to 90 rheumatoid arthritis patients.

Omega-3 fatty acid recipients had less pain compared to the olive oil group and were able to cut back on their use of anti-inflammatory drugs.

However, the majority of current research concentrates on the general effects of omega-3 fatty acids on arthritis. To find out more about the impacts of walnuts especially, more research is needed.

Summary: Walnuts
are high in omega-3 fatty acids, which could alleviate arthritis symptoms as
well as inflammation.

Frequently Asked Questions (FAQs)

Q. Which foods worsen arthritis?

A. Foods that are processed, salted, and deep-fried make arthritis worse. While processed meals are heavy in preservatives and calories, they are poor in antioxidants. Such foods increase calorie intake and put strain on the joints. Whole grains, legumes, and fresh, healthful produce with little calories speed up metabolism and support maintenance of a healthy body weight.

Q. What are the risk factors associated with arthritis?

A. As adults get older, they acquire arthritis. The prevalence of arthritis in adults is one-fifth of the total population. Infections, trauma, immune system malfunction, metabolic changes, and hereditary factors are all risk factors for arthritis.

Q. Are bananas and eggs bad for arthritis?

A. Due to their abundance in potassium and magnesium, which help to enhance bone density, bananas are beneficial for arthritis. It may be wise to choose bananas instead of eggs and limit or cut back on your consumption of egg yolks if you have arthritis because they contain arachidonic acid, which contributes to the body’s inflammatory response.

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