Arthritis is a common condition that causes pain and inflammation in the joints. It affects over 54 million adults in the United States alone. While there is no cure for arthritis, certain lifestyle changes like eating a healthy diet can help manage symptoms. Many fruits contain antioxidants and nutrients that can reduce inflammation. However, some fruits may worsen arthritis pain and inflammation. This article discusses which fruits to avoid if you have arthritis.
What is Arthritis?
Arthritis is a term used to describe over 100 medical conditions that affect the joints, tissues around the joint, and other connective tissues. It leads to pain, aching, stiffness, and swelling in and around the joints. Some common types of arthritis include:
– Osteoarthritis: This is the most common type of arthritis. It occurs when the cartilage between joints wears down over time. Osteoarthritis often affects the hands, knees, hips, and spine.
– Rheumatoid arthritis: An autoimmune disorder where the immune system attacks the joints, causing inflammation and joint damage. It often starts in smaller joints like the hands and feet.
– Gout: A form of inflammatory arthritis where uric acid crystals build up in the joints. This causes sudden attacks of severe pain and swelling, often in the big toe.
– Psoriatic arthritis: A type of arthritis that affects people with psoriasis. It causes joint pain, swelling and stiffness.
– Juvenile arthritis: Arthritis that occurs in children and teenagers under 16 years old.
The symptoms of arthritis include joint pain, tenderness, stiffness, swelling, redness, warmth, difficulty using the joint, and loss of flexibility. Symptoms can range from mild to severe. They may come and go, be constant, or worsen over time. Arthritis can limit everyday activities like walking, dressing, climbing stairs, and grasping objects. There is no cure for most types of arthritis. Treatment focuses on managing pain, improving joint function, and preventing additional joint damage. Lifestyle changes like eating healthy foods, exercising, managing stress, quitting smoking, and maintaining a healthy weight are crucial.
How Does Diet Affect Arthritis?
While there is no specific “arthritis diet”, the foods you eat can impact inflammation and arthritis symptoms. Certain diets like the Mediterranean diet with lots of fruits, vegetables, nuts, beans, fish, and healthy oils have been shown to reduce inflammation. On the other hand, some foods may worsen inflammation and pain. Understanding which foods to limit or avoid can help manage arthritis symptoms. Here are some dietary tips for arthritis:
– Eat plenty of antioxidant-rich fruits and vegetables like berries, citrus fruits, leafy greens, broccoli, tomatoes, bell peppers and squash. Antioxidants help reduce oxidative stress and inflammation.
– Eat more fish high in omega-3 fatty acids like salmon, mackerel, tuna and sardines. Omega-3s have anti-inflammatory effects.
– Choose high fiber whole grains like oats, brown rice, quinoa and barley. Fiber helps reduce inflammation.
– Use olive oil and avocado oil for cooking. They contain healthy fats that fight inflammation.
– Limit saturated fats found in red meat, processed meat and full-fat dairy which may worsen inflammation.
– Avoid refined carbs like white bread, pastries, sodas and sweets. They spike blood sugar and can increase inflammation.
– Stay hydrated by drinking plenty of water, herbal tea and bone broth. Dehydration may exacerbate arthritis symptoms.
– Limit alcohol intake as alcohol is linked with developing arthritis and can interact with arthritis medications.
– Avoid processed and fried foods which tend to be inflammatory.
Fruits to Avoid with Arthritis
While most fruits are very healthy, some specific fruits may worsen arthritis symptoms when consumed in excess. Fruits are typically high in vitamin C, antioxidants, fiber and various beneficial plant compounds. However, some fruits also contain moderately high amounts of sugar. The fruits that tend to aggravate arthritis pain are higher in sugar and acidity. It’s important to enjoy them in moderation. Here are 5 fruits those with arthritis should eat cautiously:
1. Citrus Fruits
Citrus fruits like oranges, grapefruit, lemons and limes are rich sources of vitamin C. But they also contain acids like citric acid and ascorbic acid that may increase inflammation in some individuals. Research indicates citrus fruit consumption is associated with the development of inflammatory conditions like arthritis and rheumatoid arthritis. So if you have arthritis, it may be best to limit citrus fruits to no more than one serving per day.
2. Dried Fruits
Dried fruits like raisins, dates, prunes, figs and apricots are high in antioxidants, fiber and various nutrients. However, being dried concentrates the fruit and raises the sugar content significantly. Just a small 1/4 cup serving of raisins contains over 23 grams of sugar. The excess sugar may spike blood sugar levels and worsen arthritis inflammation and pain. Enjoy dried fruits sparingly in small portions of 1-2 tablespoons at a time.
3. Canned Fruit
The canning process allows fruits to be preserved for longer yet it also raises the sugar content. Canned fruits are packed in sugary syrup or juice to maintain moisture. A 1/2 cup serving of canned peaches contains 15 grams of added sugar. The added sugars in canned fruit may promote inflammation. It’s best to look for canned fruit canned in water or natural juice, and rinse before eating to remove excess sugars.
4. Bananas
Bananas are known to reduce inflammation and contain nutrients like potassium that benefit arthritis. However, they are still moderately high in natural sugar with around 14 grams per banana. The excess sugar from overconsuming bananas may exacerbate arthritis symptoms in sensitive individuals. Keep banana portions small to medium-sized.
5. Grapes and Cherries
Grapes and cherries contain antioxidants like resveratrol and anthocyanins that can lower inflammation. But they also rank high on the glycemic index scale, meaning they rapidly raise blood sugar. While healthy in moderation, eating large servings of grapes and cherries may trigger joint pain and inflammation. Stick to 1/2 cup serving sizes.
Best Fruits for Arthritis
While the fruits above may need to be limited, most other fruits can be enjoyed freely in moderation as part of an arthritis-friendly diet. Here are some of the best fruits to eat regularly with arthritis:
| Fruit | Benefits |
|---|---|
| Blueberries | Rich in antioxidants like anthocyanins that reduce inflammation. Also contain vitamin C and manganese. |
| Blackberries | High in anthocyanins and ellagic acid. Helps lower inflammatory markers like CRP. |
| Raspberries | Contain antioxidants like gallic acid that fight inflammation and joint damage. |
| Strawberries | Provides high levels of antioxidant polyphenols. Also a good source of manganese. |
| Pineapple | Contains bromelain enzyme with anti-inflammatory properties. Also provides manganese. |
| Papaya | Rich in antioxidants like lycopene and vitamin C. Papain enzyme helps reduce inflammation. |
| Avocado | Healthy fats and phytochemicals in avocados reduce inflammatory cytokines. |
| Plums | Plums and prunes contain polyphenols that suppress inflammatory responses. |
| Pears | Provide anti-inflammatory nutrients like vitamin C, copper manganese and fiber. |
| Kiwi | Contains vitamin C, folate and polyphenols that may lower CRP levels. |
| Apples | Apples are rich in anti-inflammatory compounds like quercetin, catechin, phloridzin and chlorogenic acid. |
| Mango | Mangoes have antioxidant polyphenols that reduce inflammation as well as vitamin A and fiber. |
Precautions with Fruit and Arthritis
While fruits are very nutritious, those with arthritis need to enjoy them in moderation as part of a low inflammatory diet. Here are some precautions to take:
– Limit high sugar fruits like grapes, bananas, cherries and dried fruits to no more than 1/2 cup daily.
– Avoid drinking fruit juices which spike blood sugar. Eat whole fruits instead.
– If you have gout, restrict high fructose fruits like figs, mangoes, prunes and bananas.
– Don’t eat fruits on an empty stomach, combine with protein, healthy fats or fiber.
– Spread out fruit servings throughout the day rather than consuming all at once.
– Monitor your symptoms and avoid fruits that seem to aggravate your arthritis.
– Rinse canned fruits to remove excess sugary syrups.
Tips for Managing Arthritis
While diet plays a major role, other lifestyle measures can also help manage arthritis symptoms:
– Exercise regularly: Physical activity can strengthen muscles around arthritic joints and reduce pain. Try low impact exercises like walking, swimming or biking.
– Lose excess weight: Excess weight puts more pressure on arthritic joints. Losing weight helps minimize symptoms.
– Use assistive devices: Tools like arthritis gloves, jar openers, walking canes and shoe inserts can make daily tasks easier.
– Apply heat and cold: Heat pads and cold packs can provide short term arthritis pain relief. Use whichever works best for you.
– Consider supplements: Glucosamine, turmeric, omega-3s, probiotics and Boswellia serrata may help some arthritis cases but discuss with your doctor first.
– Practice stress management: Relaxation techniques, meditation and yoga help lower inflammation.
– Get enough sleep: Aim for 7-9 hours of quality sleep per night to allow your body to heal.
– See a physical therapist: A physical therapist can recommend specific exercises and techniques to improve joint mobility.
– Acupuncture may provide pain relief for some arthritis sufferers.
Conclusion
A healthy diet is key to managing arthritis symptoms. While most fruits offer anti-inflammatory benefits, some like citrus, dried and canned fruits may need to be limited if they worsen your symptoms. Enjoy fruits like berries, pineapple, papaya and avocado which fight inflammation. Combine fruits with protein, healthy fats and fiber for better digestion. Additionally, losing weight, exercising, relieving stress, heat/cold therapy, supplements and acupuncture can also help relieve arthritis pain and stiffness. Work with both a doctor and dietitian to develop the best lifestyle plan for your arthritis. With the right modifications, you can still enjoy the delicious taste and nutrition of fruit despite living with arthritis.