Reduce intake of saturated animal fats, keeping your intake of red meat, dairy products and eggs to a minimum to avoid too much arachidonic acid, which is inflammatory.
Instead eat more oily fish such as herring, mackerel, sardines and salmon, as these have a positive effect on inflammation. You can take a fish oil supplement if you don't eat fish regularly. Choose low-fat or no-fat dairy products, lean cuts of beef and pork, and skinless chicken and turkey.
Eat fewer processed foods, white flour baked goods, white rice, and white bread, which have no nutrients to offer you in exchange for the calories they pile on. Processed foods often use up valuable nutrients such as magnesium in the process of metabolising, but have nothing nutritionally useful to give you in return.
Instead eat more green leafy vegetables, oats, dried fruits such as figs, seeds such as pumpkin, sunflower and sesame seeds, beans such as kidney beans, and sardines, as they are all rich in magnesium, which encourages the proper absorption of calcium. Without sufficient magnesium, calcium may be dumped as painful crystals in and around the joints. Magnesium also helps muscles to relax. People with low magnesium levels tend to feel more pain generally.
Reduce sugar intake - sugar may increase inflammation, which in turn increases pain, especially for those suffering from inflammatory conditions such as arthritis, gout and fibromyalgia. Plus, eating high-calorie sugary foods causes weight gain, which puts added pressure on your joints.
Instead eat more fresh fruit. Satisfy your sweets cravings with natural sugars from fresh fruits, such as pineapple, papaya, mango, guava. These all contain digestive enzymes that help reduce acidity in the body.
Drink less caffeine and alcohol, which use up the vital mineral magnesium and vitamins B and C, and are also triggers for inflammatory processes.
Instead drink more still, plain water. Dehydration is often a trigger for joint pain, so keeping well hydrated is simple and important. Taking a tablespoon of apple cider vinegar with a teaspoon of honey in a glass of warm water first thing in the morning can help reduce acidity and is good for digestion.
Quick Guide as to what to eat and what to avoid:
Eat More
• Oily fish
• Green leafy vegetables such as kale
• Brussels sprouts
• Vegetable oils
• Wholegrain products
• Oats
• Figs
• Pumpkin, sunflower and sesame seeds
• Kidney beans
• Pineapple, papaya, mango and guava
Eat Less
• Dairy foods
• Meat
• Eggs
• Citrus fruit
• Processed foods
• White flour
• White rice
• Potatoes
• Tomatoes
• Peppers
• Aubergines
• Sugar
• Salt
• Wholegrain products
• Oats
• Figs
• Pumpkin, sunflower and sesame seeds
• Kidney beans
• Pineapple, papaya, mango and guava
Eat Less
• Dairy foods
• Meat
• Eggs
• Citrus fruit
• Processed foods
• White flour
• White rice
• Potatoes
• Tomatoes
• Peppers
• Aubergines
• Sugar
• Salt
