Diet Recommendations to Help Manage the Pain of Arthritis
Consume cold-water fish (cod, tuna, salmon, mackerel) six times a week.
Three small serves a day of protein eg fish, tofu, eggs, soybeans, yoghurt.
Linseed oil, evening primrose oil, cod liver oil and GLA/EFA supplementation may support or replace fish in the diet. Also legumes, grains, seeds, nuts.
Include:
- Wholegrains eg. Brown rice, buckwheat pasta.
- Unlimited vegetables, especially alfalfa, bean sprouts, beetroot, all dark leafy greens, broccoli, cucumber, squash and cauliflower.
- Fruit, especially bananas, avocado. (limit to 1-2 servings/day)
- Legumes e.g. Kidney beans, soy beans, chickpeas and lentils.
Improve bowel flora by eating yoghurt with acidophilus bifidus daily, or supplementing with acidophilus capsules.
Increase the consumption of:
- Foods rich in mucopolysaccharides eg. Oats & okra (or supplement with Glucosamine).
- Blueberries, grapes, cherries and pineapples.
- Lecithin - Add two teaspoons to salad dressings or sprinkle over food daily
- Selenium - brewer’s yeast, garlic, onions, wheat germ, green leafy veg, broccoli, cabbage, tuna
- Calcium - fish with bones, sesame seeds, sunflower seeds, nuts, watercress, figs
- Manganese - wheat germ, wholegrains, nuts, green leafy veg
- Magnesium - nuts, seeds, wholegrains, green leafy veg, brewers yeast, seafood, legumes
Avoid:
- Smoking & Alcohol
- Processed Foods - Including sausages, salami, bacon and other salted foods
- Sugar - Including Soft drinks, sweetened fruit juices, sweets, fried food
- All nightshade foods or plants, eg. Potato, eggplant, tomato, chilli, capsicum and tobacco.
- Fat on meats & chicken skin
- Tea & Coffee.
Meal Ideas
First thing
Juice of half a lemon in a cup of warm water.
Breakfast
Homemade muesli: raw oatmeal, rice flakes, puffed millet, sunflower seeds, sultanas, chopped almonds/brazil nuts, pumpkin seeds and coconut. Take a cup of this mix and add ground linseeds, rice/soya milk and a chopped banana.
Toasted wholegrain bread with hummus, cottage cheese, sardines or baked beans * add onions, sprouts, grated carrot, avocado etc.
Cooked cereal eg Oats, rice or buckwheat. Add brewers yeast, sunflower seeds, ground linseeds, banana and soy/rice milk.
Morning, Afternoon or Supper Snacks & Drinks
Wholemeal sandwich with avocado, hummus, tzatziki with added turmeric. Top with spinach, cucumber, onions, sprouts, tomato etc.
Nuts and seeds with sultanas.
Banana, yoghurt, lecithin & sesame seeds.
Hot dandelion/caro with soy/rice milk.
Herb tea or freshly squeezed juice eg carrot, beetroot & apple juice.
Lunch
Wholegrain bread sandwich with a mixture of salad. Include a little tuna, salmon, cottage cheese or hommos.
Vegetable soup including beans, cauliflower, garlic and wholemeal rice.
Salad of mixed vegetables eg lettuce salad, tabouli salad, spinach, cucumber, onions, grated beetroot, carrot, sprouts, celery. Add small piece of grilled fish, tuna, and salmon.
Dinner
Choose items from below & combine using turmeric, garlic, herbs and spices to flavour.
- At least 3 different vegetables eg. Broccoli, cucumber, onions, beetroot, carrot, sprouts, celery etc.
- Beans/chickpeas/lentils, tofu or fish.
- Brown rice, buckwheat or wholemeal noodles, wholemeal pasta.