Osteoarthritis is a degenerative joint disease that affects millions of people around the world. If you suffer from joint pain, know that your diet plays a key role in the progression of this pathology. Certain foods promote inflammation and accelerate the breakdown of cartilage, making symptoms worse.
Discover the 6 worst foods avoid if you suffer from osteoarthritis and alternatives to naturally relieve your joints.
1. Sugar and Sweet Products
Foods rich in refined sugar (candy, pastries, sodas, cookies...) stimulate the production of inflammatory cytokines, molecules that worsen inflammation and joint pain. Additionally, excessive sugar consumption can promote weight gain, which increases pressure on the joints.
👉 Healthy alternative : Favor natural sweeteners like honey, maple syrup or fresh fruit
⇆
2. Red Meats and Charcuterie
Red meats (beef, pork, lamb) and cold meats (sausage, ham, bacon) contain saturated fats and purines, which promote inflammation and the formation of uric acid, thus worsening joint pain.
👉 Healthy alternative : Replace them with white meats (chicken, turkey) or vegetable proteins (lentils, chickpeas, tofu).
3. Dairy Products
Some dairy products, especially those high in fat (cheese, cream, whole milk), contain a protein called casein, which may promote inflammation in some sensitive people.
👉 Healthy alternative : Opt for plant-based milks (almond, coconut, soy) and alternative sources of calcium such as almonds or green vegetables.
4. Fried Foods and Processed Oils
Fried foods (fries, donuts, chips) and hydrogenated oils (margarine, palm oil) contain trans fatty acids, which increase inflammation and accelerate the destruction of cartilage.
👉 Healthy alternative : Favor oils rich in omega-3 such as olive, rapeseed or flaxseed oil, with anti-inflammatory properties.
5. Gluten and Refined Cereals
Refined cereals (white bread, white pasta, white rice) have a high glycemic index, which promotes inflammation in the body. Additionally, gluten found in wheat, barley, and rye may be poorly tolerated by some people with osteoarthritis.
👉 Healthy alternative : Opt for gluten-free whole grains like quinoa, buckwheat and brown rice.
6. Excess Salt
Excessive salt consumption can promote water retention, thereby increasing inflammation and pressure on the joints. Ultra-processed foods (prepared meals, preserves, industrial sauces) are often very rich in sodium.
👉 Healthy alternative : Use spices and aromatic herbs (turmeric, ginger, thyme) to season your dishes while enjoying their anti-inflammatory benefits.
⇆
Adopt a Healthy Diet to Relieve Osteoarthritis
To protect your joints and reduce pain linked to osteoarthritis, choose an anti-inflammatory diet rich in fruits, vegetables, good fats and lean proteins.
💡 Bonus tip : Turmeric and ginger are powerful natural allies to fight inflammation and soothe joint pain. Consider incorporating them into your diet!
Have you ever tried an anti-inflammatory diet to relieve your osteoarthritis? Share your experience in the comments!
