What to eat for joint inflammation?

Verified on 12/01/2023 by PasseportSanté
Que manger contre les inflammations des articulations ?

As it does every year, US News magazine calls on 24 doctors, dieticians and nutritionists to evaluate the most effective diets for health.

Discover the best inflammation-reducing diets for taking care of your bones and joints, according to US News & World Report.

Dash diet rated 4.4/5

The Dash diet (dietary approaches to stop hypertension) was originally developed to reduce hypertension.

According to analyses by nutrition experts, it is also excellent for joints and bones, topping the podium with a rating of 4.4/…

This type of diet advocates :

  • a high consumption of fruits, vegetables and whole grains;
  • moderate amounts of fat-free or low-fat dairy products, fish, poultry, beans and nuts are included.

On the other hand, foods rich in saturated fats (fatty meats, full-fat dairy products) should be limited or even avoided.

According to experts, the Dash diet « recommends 2 to 3 servings of low-fat dairy products, which contain calcium and phosphorus, and fruits and vegetables, which provide magnesium, potassium and vitamin K. These nutrients will help keep your bones and joints strong. Moderating your intake of caffeine and alcohol will help even more .

Mediterranean diet rated 4.4/5

On a par with the Dash diet (with a score of 4.4/5), the Mediterranean diet is also an excellent diet for taking care of bones and joints.

In practice, the Mediterranean diet recommends :

  • eat daily fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices:
  • eat seafood and fish at least twice a week;
  • eat poultry, eggs, cheese and yoghurt in moderation;
  • avoid red meat and sweets, which should be reserved for special occasions.

 » The same magnesium- and potassium-rich foods that reduce the risk of heart disease also keep bones strong. The phosphorus and calcium found in plain yogurt and kefir – and the occasional portion of natural cheese – will also boost skeletal health, as will the vitamin K found in leafy green vegetables, » the specialists add.

The flexitarian diet rated 4.1/5

With a score of 4.1/5, nutrition experts have rated the flexitarian diet as one of the best for bones and joints.

As a reminder, the flexitarian diet is a contraction of ‘flexible’ and ‘vegetarian’. It consists of :

  • eat more vegetable proteins (beans, peas, etc.) and eggs;
  • eat fruits, vegetables, whole grains, dairy products, spices and herbs on a regular basis;
  • Gradually reduce meat portions and increase the number of meat-free days per week at each stage.

 » By increasing your intake of plants, you naturally increase your intake of powerful antioxidants that help fight disease, aging, cancer and inflammation in the body, » said Amy Shapiro, nutrition specialist and physician panelist.