Do you know what the best anti-inflammatory foods are for psoriatic arthritis? Then keep reading to find out!
Psoriatic arthritis is a chronic inflammatory autoimmune disease where the immune system mistakenly attacks the joints, causing stiffness and pain. While there’s no specific cure, experts have found that special treatments and lifestyle changes—like adopting an anti-inflammatory diet and maintaining a good workout routine—can significantly reduce symptoms.
Healthy, nutritious foods are essential for overall well-being. But did you know that certain anti-inflammatory foods can also help you manage psoriatic arthritis? Doctors have discovered that these specific foods can be especially beneficial in controlling symptoms. Plus, these delicious foods will keep your hair shiny, your skin glowing, your nails and bones strong, and your weight in check. As you may know, being overweight can add extra pressure on your body, especially if you have a health condition like psoriatic arthritis.
So, without further ado, let’s dive into the anti-inflammatory foods you should be eating to manage this health condition better:
1. Whole grains
We start this list with whole grains because they can do wonders for your body. Think of nutritious sources of complex carbs, such as wild rice, brown or black rice, quinoa, bulgur wheat, whole-wheat pasta, and barley. They’re packed with fiber and help keep blood cholesterol levels under control.
High blood cholesterol is already a big risk factor for heart disease, and if you also suffer from psoriatic arthritis, things can get even more complicated. Unfortunately, inflammation in the blood vessel wall can be severely influenced by high amounts of blood fats, such as cholesterol.
To keep things under control, the Academy of Nutrition and Dietetics recommends men eat around 38 g of fiber a day, while women should aim for 25 g a day. This important nutrient will help your gut be healthy, and you’ll be hitting the bathroom in no time, so no more bloating.
…Want to know how to pair this anti-inflammatory food with other tasty options? Keep reading!
2. Salmon
You’ve surely heard about salmon’s health benefits, but it’s true what they say: it’s a superfood that should be present in everyone’s diet. Salmon is a delicious anti-inflammatory food and is packed with lots of omega-3 fatty acids to help your skin, brain, and hair always be strong.
Moreover, this fatty fish can relieve joint pain and protect your body against related health conditions, such as diabetes, heart disease, and stroke. If salmon isn’t your thing, try other fatty fish like tuna, herring, anchovies, or mackerel. Eating these tasty fish at least twice a week can give you all the amazing benefits and help keep your heart healthy.
I love eating salmon with brown rice and broccoli. It’s one of my favorite meals in the world and is so creamy, crunchy, and satisfying. I like to cook my fish and broccoli in the air fryer to make them crispy without adding too much oil, so if you want a device like this, check this gadget out!
…Do you like eating salmon?
3. Berries and cherries
If you love eating fruits, you’ll be happy to hear that they’re part of the anti-inflammatory foods you should be eating to reduce your psoriatic arthritis symptoms. According to nutritionists, berries and cherries, especially dark varieties such as blackberries, blueberries, and raspberries, are high in phytonutrients called anthocyanins, which help relieve inflammation.
Moreover, raspberries and strawberries are loaded with vitamin C, which is known for keeping blood pressure under control. You can enjoy these delicious fruits plain, in salads, baked goods, oatmeal, smoothies, and even on toast.
4. Kale
Kale is another anti-inflammatory food you need in your diet. This nutritional powerhouse is high in vitamins A, C, and K, fiber, and flavonoids, which protect your body from inflammation and free radicals.
And there’s more: according to studies, kale is amazing for inhibiting tumor necrosis factor-alpha, so if you needed an extra reason to consume this green, there you have it. I like eating kale salads with fresh veggies, avocado, and fatty fish for lunch, but if you fancy something crispy and cheesy, I recommend you make kale chips with nutritional yeast. This snack is perfect for a movie night, and the parmesan flavor from the yeast is exactly what you need to keep cravings at bay!
5. Olives and olive oil
My partner thinks I’m obsessed with olives, but here’s the kicker—they’re one of the best anti-inflammatory foods you can eat! Loaded with antioxidants, olives help lower blood pressure and cholesterol while reducing the risk of bone loss and cancer.
Besides snacking on these salty and delicious foods, make sure you also include extra-virgin olive oil in your diet. This one is packed with antioxidants, monounsaturated fat (oleic acid), and oleocanthal, a compound that can lower inflammation and pain, similar to the Ibuprofen drug. Moreover, oleic acid can help your body reduce inflammatory markers such as C-reactive protein, so don’t forget to add 2 tablespoons to your salad dressings and on top of cream soups.
6. Peppers
Sweet bell peppers and spicy chili peppers aren’t just delicious—they’re packed with the phytochemical capsaicin, known for its anti-inflammatory properties. Research shows that capsaicin can lower levels of substance P, a compound that may trigger inflammation and pain in your central nervous system. Moreover, red peppers contain salicylates, which act like natural aspirin. It’s a flavorful way to fight inflammation, so eat them in salads, roasted, and baked. Your tummy will thank you!
7. Nuts
Did you know that nuts are anti-inflammatory foods that do wonders for your body? These are a great source of monounsaturated and polyunsaturated fats, which help reduce the risk of heart disease and lower your cholesterol levels.
Moreover, nuts are packed with nutrients and minerals that fight inflammation in your body, so you can feel amazing each day. They’re also packed with omega-3 fatty acids and alpha-linolenic acid, so make sure you add them to smoothies, salads, pancakes, yogurt, and oatmeal.
You can eat whatever type of nut you like, but if you want to maintain the health of your joint cartilage, don’t forget to consume cashews and almonds.
8. Garlic
While many people think garlic is only a way to add flavor to your meals, this amazing anti-inflammatory food is technically a vegetable and is one of the best ones you could eat. The delicious garlic is packed with strong inflammation-fighting phytonutrients, including sulfur compounds.
Nutritionists say that garlic has several benefits, such as promoting gut health, lowering cholesterol levels, supporting the immune system, and lowering blood pressure and blood sugar levels. Moreover, garlic supplements can help you reduce the effects of inflammatory biomarkers, such as TNF-alpha and C-reactive protein.
…Add this veggie to your food and take your meals to the next level! The taste will be divine!
Do you have a favorite anti-inflammatory food that helps manage psoriatic arthritis? Share it with us in the comments! And if you’re curious about which foods might trigger inflammation and worsen your symptoms, let us know below. We’d love to dive into that topic for you!
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