The advantages of a plant-based diet for health and how it alleviates arthritis and joint pain

Diet plays a crucial role in controlling inflammation, which has an impact on joint health and symptoms of arthritis. A PubMed study found that people with rheumatoid arthritis who eat anti-inflammatory foods have less pain and stiffness. On the other hand, eating too many processed foods, sugar, and saturated fats could make joint problems worse and increase the risk of inflammation. Research also suggests that eating more antioxidant-rich fruits, vegetables, whole grains, and nuts can help protect the joints and lower inflammation.

Certain foods can either reduce or worsen joint pain, making dietary choices a crucial part of arthritis management, says Nidhi Nahata, health and lifestyle coach and founder of Justbe by Nidhi Nahata. The body’s inflammation has been linked to animal-based foods like dairy and meat. Both dairy and meat contain high levels of saturated fats and advanced glycation end products (AGEs), both of which contribute to chronic inflammation and oxidative stress.

Saturated fats, says Nahta, “promote inflammation in fat tissues, which is a common trigger for arthritis, while AGEs, formed when proteins or fats react with sugars, can accumulate in body tissues and worsen inflammation over time” says Nahata.

A substance linked to inflammatory responses, Trimethylamine-N-oxide (TMAO) consumption is also linked to higher levels. “Studies have found that people with rheumatoid arthritis often have higher levels of TMAO, suggesting a direct connection between meat consumption and joint inflammation,” she says.

Additionally, digesting and metabolising meat places a heavy burden on the liver and kidneys, diverting the body’s resources away from repair and maintenance and contributing to chronic, low-grade inflammation. “Diets high in processed meats and high-fat dairy tend to lack essential nutrients and antioxidants that help combat inflammation. This nutritional gap can further aggravate joint stiffness and pain, making it harder for the body to heal,” Nahata adds.

Anti-inflammatory benefits of a plant-based diet:

Shifting to a plant-based diet offers numerous anti-inflammatory benefits. Whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds are loaded with phytonutrients, antioxidants, fiber, and other nutrients that reduce inflammation and improve health. “For example, omega-3 fatty acids, found in flaxseeds, chia seeds, and walnuts, are known to reduce joint swelling and pain. In a similar vein, Nahata explains, “the antioxidants in vibrant fruits and vegetables neutralize free radicals, thereby reducing oxidative stress and inflammation.”

Healing internally:

A plant-based diet not only provides essential nutrients but also eases digestion, allowing the body to focus on healing rather than fighting inflammation. “By nourishing your bodies with whole, plant-based foods, you can create an internal environment that supports joint health and naturally regulates arthritis symptoms,” Nahata says.

Changing your behavior to improve joint health:

There is no denying the link between inflammation and diet. Individuals can take proactive steps toward managing arthritis and joint pain by avoiding dairy and meat and adopting a nutrient-dense, plant-based diet. “Food is a potent healing tool. According to Nahata, selecting the right foods can have a significant impact on lowering inflammation and improving health.