If you’re worried that your joint pain might be rheumatoid arthritis, you may have already looked into natural ways to help improve the symptoms. Much of the advice usually centres around food; many people will use Google to try and understand what foods are bad for rheumatoid arthritis. In this article, we take a close look at the link between food and joint pain, but more specifically, inflammation caused by food and its link to rheumatoid arthritis.
What is rheumatoid arthritis?
Rheumatoid arthritis is a form of autoimmune disease. It is caused by the immune system attacking the body’s own cells, which causes inflammation in the synovium, which is the connective tissue that lines the joints. This inflammation makes the affected joints swollen, painful, and stiff. The inflammation in the joints permanently damages both the bone and cartilage and without proper treatment to slow the process, it will continue to worsen and lead to disability.
There is no cure for rheumatoid arthritis and is a life-long condition, although often people will find they experience periods of time where the symptoms are worse than others. Women have higher incidence of rheumatoid arthritis, as do individuals with a family history of the condition, and those who smoke. In some people where the condition has not been managed effectively and joint damage is too bad, surgery may be needed to correct issues.
Often the smaller joints in the hands and wrists are most affected but rheumatoid arthritis can also impact the feet and other joints in the body. Rheumatoid arthritis needs an accurate diagnosis and careful treatment that utilises immunosuppressive medication to keep flare-ups under control and to slow the progression of the disease. Without this, the condition worsens and can damage the joints permanently. Treatment focuses on both this, and improving quality of life.
Symptoms people with rheumatoid arthritis commonly experience include:
- Joint pain
- Reduced mobility (finding it more difficult to grip or hold things in your hands)
- Pain in the same joint, mirrored on both sides of the body
- Redness in the affected joint(s)
- Tender joint(s)
- Stiffness that is worse in the morning
- Swelling in the joints
- Fever
How does gut health affect rheumatoid arthritis?
Although there is much more research needed into the link between gut health and rheumatoid arthritis, many individuals with the condition find diet has an impact in aggravating their symptoms.
Gut health is an important factor in rheumatoid arthritis. There is some evidence that shows changes to the gut microbiome, the delicate balance of gut flora and microorganisms in the gut, are hugely significant for many different aspects of health. When the gut microbiome is out of balance it is referred to as being in a state of dysbiosis. This imbalance of bacteria, more specifically an overgrowth of the harmful bacteria, affects overall diversity, interfering with important processes that the microbiome normally provides for the body. When the gut microbiome is unbalanced it can trigger an abnormal immune response in the gut and this can cause problems in many different parts of the body including the joints. It can increase levels of certain immune cells which can lead to the inflammation that is associated with rheumatoid arthritis. Unfortunately, certain foods are more likely to trigger gut dysbiosis.
Foods that can trigger rheumatoid arthritis flare-ups
So what foods can trigger a flare-up of rheumatoid arthritis? Certain foods may more likely to cause havoc with the gut microbiome, including:
Sugar: There is sugar in the majority of foods but many modern day convenience foods and processed foods contain excessive levels of sugar which can increase inflammation in the body. In fact, only 40 grams of sugar is needed to trigger inflammation. A small 30g bowl of Crunchy Nut Cornflakes contains 11g of sugar. A 45g bar of milk chocolate can contain 25g sugar.
Refined carbohydrates: There are carbs in almost every single food but certain kinds of carbohydrates, namely refined carbs, found in bread, breakfast cereal and white rice, are known to cause inflammation.
Dairy: Dairy is an incredibly beneficial food group for humans, and is packed with protein and calcium. However consuming large amounts of dairy may aggravate symptoms of rheumatoid arthritis as it includes an ingredient called casein, which contributes to inflammation.
Fat: Fats are essential for many functions in the body but trans fats, which are often found in processed foods, are known to cause inflammation. Try swapping foods high in trans fats with foods that have healthier fats such as nuts, avocados, and oily fish such as salmon and mackerel. Research has shown that omega-3 fatty acids, which are found in fatty fish, play a positive role in the inflammatory response in the body. They may modulate disease severity and in turn reduce severity of rheumatoid arthritis symptoms.
The best diet for individuals with rheumatoid arthritis
There is no official recommended diet for individuals with rheumatoid arthritis and it is often suggested that generally eating a healthy and varied range of food is the most important factor. The Association of UK Dietitians states that although research is generally inconclusive, some studies have shown the Mediterranean-style diet improves the symptoms in individuals with rheumatoid arthritis who follow the diet.
The Mediterranean-style diet consists largely of vegetables and fresh fruit (which are packed with antioxidants known to help reduce inflammation), wholegrain cereals, legumes, nuts, lean red meat in small quantities, fish, poultry, and healthy fats such as olive oil. This diet is high in omega-3 fats.
However, that being said, the Arthritis Foundation claims that tomatoes, potatoes and eggplant (varieties of the nightshade plant family) may worsen arthritis symptoms in some people.
Managing your weight can also play an important role in reducing the symptoms associated with rheumatoid arthritis; when the body has excess fat it can lead to a rise in inflammation by activating the immune system.
Discover if your joint pain is caused by rheumatoid arthritis
If you have joint pain that has lasted longer than three weeks, it’s time to seek help from your healthcare provider. A rheumatologist is the ideal medical professional to help with this as they specialise in the musculoskeletal system and inflammatory conditions, including arthritis. This private rheumatologist in London is experienced in providing accurate diagnoses and effective treatment with the goal of helping restore your quality of life.
