- Gluten: Unless you have celiac disease or a true gluten sensitivity, there’s no solid evidence gluten makes arthritis worse for most people. But if you notice your joints ache after eating wheat, it might be worth seeing if going gluten-free helps.
- Dairy: Unless you have a lactose allergy or intolerance, low-fat or skimmed dairy can actually support bone health. Some research says milk has mild anti-inflammatory effects, but if you feel worse after having dairy, try swapping in calcium-fortified plant milks.
Tips To Eat for Happy Joints
- Fill half your plate with vegetables and fruits. Go big on color and variety.
- Choose whole grains over white—think brown rice, whole wheat bread, oats.
- Eat fish (especially salmon, sardines, or trout) at least twice a week.
- Snack on nuts and seeds—great for omega-3s.
- cut back on processed foods as much as you can.
A simple table for reference:
| Foods to Avoid | Better Choices |
|---|---|
| Sugary soda, candy | Water, herbal teas |
| White bread, pasta | Whole grain versions |
| Red/processed meat | Chicken, fish |
| Chips, salty snacks | Fresh veggies, nuts |
| Fried foods | Steamed, baked meals |
Listen to Your Own Body
What triggers one person’s arthritis might not bother another! It’s a good idea to keep a food and symptom diary for a few weeks to spot patterns. If something’s making your joints flare up, swap it out.
And always remember—talk to your doctor before making any big dietary changes, especially if you’re on medication or have another health issue. There’s no magic food that will completely cure arthritis, but making smarter choices can help you feel your best each day.
Take care of your joints—they’ll thank you!
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