You may know that some foods rich in antioxidants help your body fight against the inflammation caused by your osteoarthritis. But others might trigger or increase the inflammatory process.
In osteoarthritis, it is the degradation of the cartilage covering the ends of bones in the joints that triggers inflammation. Immune system cells release inflammatory cytokines that contribute to pain.
Nutrition plays a role in our health and particularly in the regulation of chronic inflammation, as shown in this study I consulted. It is observed that some foods trigger an inflammatory response in our bodies, while others reduce it.
Currently, there is no consensus regarding foods to avoid in case of osteoarthritis. Indeed, few studies manage to demonstrate a cause-and-effect link between osteoarthritis and inflammation.
But in practice, with my patients, I notice that certain foods play a role in inflammation. And they increase some pains. Here they are.
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1. Processed foods
Processed foods, such as fried foods, baked goods, ready meals, sugary drinks, and snacks, often contain food additives and saturated fats that can exacerbate inflammation and increase pain.
In any case, to avoid weight gain that will burden your joints, I recommend limiting these products.
2. Red meats
Red meats, such as beef, pork, and lamb, contain saturated fats that may contribute to inflammation.
Indeed, this study I found on the impact of saturated fatty acids (SFA) on osteoarthritis demonstrated the unfavorable effects of SFA, with increased production of pro-inflammatory and pro-apoptotic markers.
Conversely, it has been shown that n-3 PUFAs (polyunsaturated fatty acids present in oils and nuts, for example) reduce markers of inflammation and cartilage degradation.
3. Foods high in sugar
Foods high in sugar, such as candies, pastries, sodas, sweetened fruit juices, and syrups, could trigger blood sugar spikes that can worsen inflammation.
Many studies, like this one, show that a diet high in simple sugars is a key factor leading to the onset and worsening of inflammation.
4. Fried foods
Fried foods, such as fries, donuts, and tempuras, contain trans fatty acids that could increase inflammation.
I have also observed that, depending on the individual, some foods can trigger or worsen osteoarthritis. While for others, they had no effect! Depending on your sensitivity, try reducing the foods on this list and see if you notice any effects.
One last thing. If you suffer from osteoarthritis, I recommend consulting a healthcare professional or a nutritionist to establish a dietary plan tailored to your needs.
