Diet

[Minah]

Our diet & arthritis

[Mmrr]

Couldn't agree more.

[Hidden]

I totally agree, this way of eating suits me too, fresh fruit, veg, and oily fish, I also love Kefir flavoured yogurt for good gut health lush!!!! 😋🤗x

[Hidden]

I concur, just try to eat sugar rarely

[helixhelix]

Yup, simple straightforward diet with lots of fruit, veg and fish and not too much fatty and sugary food. But if having a pizza is what you really want to eat one day, then enjoy it - just not every day.

[Brushwork]

A healthy diet of fresh non processed foods, low or no sugar, lots of Omega 3 and very low or no red meat. I also take Kefir and keep my dairy very low.

I also take a multivitamin because I get bouts of diarrhoea. I think it boosts my system, that and half a lemon juiced each day.

[Michalbaner]

There is good amount of evidence showing that diet can be very helpful with RA. Typical western diet made of breads, pasta, sugar, lot of animal protein and dairy is highly pro-inflammatory and makes all conditions worse.

Vitamin D plays a signficant role in autoimmunity which is again something that is commonly shown as deficient. Gut microbiome could be out of balance.

For example, gluten in all people temporarily separates tight junctions in the gut causing increased permeability which could trigger immune response. Dairy is hard to digest by most of us and along with gluten it is one of first two things that should go.

Fruit and vegetable are full of protective antioxidants and polyphenols that are highly antiinflammatory. I think a person with RA should not be afraid to go as high as 15 pieces of fruit per day.

Omega 6: Omega 3 balanace is very important. In ideal condition you want the ratio to be 2:1. In real life it is more like 30:1. Omega 6 feed pro-inflammatory cellular pathways. When we have no Omega 3 to stop that inflammation there is nothing that can stop the body from flaring up all joints.

So I'd say following tips may actually help lot of people with RA feel better

1. Cut out gluten and most of the dairy

2. Limit coffee (stimulates immune system which may also stimulate flareup)

3. avoid all crackers, snacks and biscuits, sugar is the most pro-inflammatory substance in food.

4. Increase fruit dramatically (10-15 per day), as many berries as possible, focus mostly on lower GI fruits so not a lot of dried fruits and bananas.

5. large portion of veggies with each meal,use as many colours as possible.

6. replace gluten foods with wholegrains (buckwheat, quinoa, millet)

7. cut out all meats and replace by oily fish rich in Omega 3, eat those 3 times a week.

8. increase intake of walnuts to 40g per day and up to 3tbsp of flax or chia seeds (ground) again for omega 3

9. discuss supplementation of vitamin D and additional Omega 3 with doctor as well as good multinutrient supplement. ALso ask them about probiotics. There is lot of research suggesting that probiotics are helpful in AI.

10. get as much sunshine exposure as possible.

11. minimise eat-outs and takeaways

12. Aim for overal balance of 80% plant-based foods and 20% animal foods.

[painterlylady]

Totally agree, Mediterranean plus kefir, no processed foods works well.

[Shalf]

Well said whaleroad

[Iluvgardening]

Good advise by all🙂

[Shalf]

😂😂😂

[Michalbaner]

Well the usual recommendation 5 a day is not enough. It is below sub-optimal in fact. For someone suffering from chronic systemic inflammation such as RA, you need a lot of antiinflammatory compounds. What is the most anti-inflammatory food? Fruit.

It is packed with thousands of plant phytochemicals that all act on different inflammatory pathways (lypooxogenase and cyclooxygenase pathways as well as stop release of different pro-inflammatory cytokines such as interleukin 1, 2, 6, 12, TNF-alpha, Interferon-Gamma etc..) fruit reduces occurence of autoimmunity-related flareups, it feds the microbiome which is protective against autoimmunity. You can easily find studies supporting all of this.

And to address the teeth problem, studies are showing us that people who consume fruit and vegetables in largest amounts have the best quality of dental health and the least dental inflammation. Do you know what kills our teeth? Sugar from sweets, bakery products, fizzy drinks and all kind of processed garbage foods coming in package that just stick to gums like glue. Sandwiches, flour, cakes all of this is a disaster to dental health. The only thing with fruit is not to was your teeth straight away after eating it because it slightly changes PH in your mouth so just rinse and brish later

But I assume you ar enot going to read this anyway but perhaps somebody will and it can help them