Some common foods may make inflammation worse

Our diets affect more than just our waistlines. Eating foods with anti-inflammatory properties may help ease arthritis symptoms. On the other hand, some foods may trigger joint pain and aggravate inflammation. By removing these foods you may be able to help alleviate pain and swelling.

Saturated Fats

Foods high in saturated fats have been shown to promote inflammation. These foods include:

• Whole milk

• Butter

• Cheese

• Bacon and other fatty beef, pork and lamb cuts.

Instead reach for foods with monounsaturated fats, like olive oil, avocados and nuts.

Fried and Processed Foods

Packaged and deep-fried foods are often lacking in the nutrition department and can cause health issues. A study from the Icahn School of Medicine found that "cutting back on the consumption of processed and fried foods, which are high in toxins called advanced glycation end products (AGEs), can reduce inflammation and actually help restore the body’s natural defenses regardless of age or health status.”

These foods include:

• Fried meats

• Frozen packaged meals

• French fries and other deep-fried sides

Substitute fried options with homemade baked foods like this Oven-fried Chicken.

Sodium

Sodium can worsen an inflammatory condition like arthritis. When you consume high amounts sodium, your blood vessels expand and cause pressure on the surrounding joints. High-sodium foods include:

• Table salt

• Sauces and dressings

• Packed snack foods

• Deli meats

• Broths and bouillon cubes

To reduce your sodium intake, avoid prepackaged meals and snacks. Don't reach for the salt shaker at dinner; our food already has enough salt that you normally don’t have to add any more.

AGEs

Advanced glycation end products (AGE) are a toxin found in food that’s been heated to high temperatures (grilling and frying), or pasteurized. Research has found that AGEs lead to inflammation and tissue degradation in those with arthritis.

Ways to cut back include cooking over medium heat and using moist heat to cook meats. Braising is an alternative to grilling and frying. Here’s a great recipe for Braised Paprika Chicken.

Sugars and Refined Carbohydrates

Foods with refined carbohydrates and high amounts of sugar can produce a state of inflammation in the body, making arthritis symptoms worse. Cutting back on foods with white processed flour and added sugar and adding more whole grain and lower sugar options may help reduce inflammation.

To learn more on this topic:
Ancient Grains to Beat Arthritis
Brew Away Pain
Diet Changes to Improve Arthritis