Diet for Psoriatic Arthritis: Recommended Foods and Foods to Steer Clear Of, Along With Additional Tips
Psoriatic arthritis (PsA) is a chronic condition that affects the joints and skin, causing symptoms such as swelling, pain, stiffness, fatigue, and skin involvement, which is the hallmark of psoriasis. While there is no cure for PsA, adopting dietary strategies that reduce inflammation and promote overall health can help manage symptoms.
Here are some recommended diets and food choices for people with PsA:
## Recommended Diets and Foods
1. **Mediterranean Diet**: This diet, known for its anti-inflammatory properties, emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in olive oil.
2. **Gut-Friendly Diet**: Incorporating foods that support gut health, like fermented foods (e.g., yogurt, kefir), can be beneficial. A healthy gut microbiome is linked to reduced inflammation.
3. **Gluten-Free Diet**: Some people with PsA may benefit from a gluten-free diet, especially if they also have celiac disease or a gluten intolerance. However, this should be approached under medical supervision.
4. **Weight Loss Diet**: Maintaining a healthy weight can reduce pressure on joints, alleviating some PsA symptoms. A balanced diet with plenty of fruits, vegetables, and lean proteins can help.
5. **Heart-Healthy Diet**: This diet focuses on reducing inflammation and is beneficial for overall cardiovascular health. It includes foods like nuts, seeds, avocado, and olive oil.
6. **High Fiber Diet**: High fiber intake supports healthy digestion and reduces inflammation. Include foods like leafy greens, berries, and cruciferous vegetables.
7. **Anti-Inflammatory Foods**: Include foods rich in omega-3 fatty acids (e.g., fatty fish, flaxseeds), antioxidants (e.g., berries, leafy greens), and other anti-inflammatory compounds (e.g., turmeric, ginger).
8. **Paleo Diet and Ketogenic Diet**: These diets may help some individuals by reducing intake of processed foods and focusing on whole foods. However, there is limited research on their effectiveness specifically for PsA.
## Key Foods to Include
- **Fruits and Vegetables**: Aim for a variety of colorful fruits and vegetables to maximize antioxidant intake. - **Lean Proteins**: Choose lean protein sources like chicken, fish, and plant-based options. - **Healthy Fats**: Include nuts, seeds, avocado, and olive oil in your diet. - **Whole Grains**: Substitute refined grains with whole grains for better fiber content. - **Omega-3 Rich Foods**: Fatty fish like salmon and flaxseeds are great sources of omega-3 fatty acids.
## Foods to Avoid
- **Processed Foods**: Limit foods high in sugar, salt, and unhealthy fats. - **Trans Fats**: Avoid foods containing trans fats, such as hydrogenated oils. - **Alcohol and Smoking**: Both can exacerbate PsA symptoms, so limit or avoid them.
The Arthritis Foundation encourages people with arthritis to eat fiber because it may reduce inflammation. Some people with PsA may have celiac disease or gluten sensitivity, requiring a gluten-free diet. Ginger, high in antioxidants and with anti-inflammatory properties, may be beneficial for people with PsA, but more research is needed.
While a specific diet may not cause or treat psoriasis or PsA, some dietary tips can help manage the symptoms. For instance, a small study found that a very low calorie ketogenic diet significantly lowered certain markers of inflammation in people with psoriasis after 4 weeks. A calorie-restricted keto diet may help people reach and maintain a moderate weight, which can have a positive impact on the symptoms of PsA.
People with PsA appear to have a higher risk of developing metabolic syndrome, a group of conditions increasing the chances of developing type 2 diabetes and cardiovascular disease. Obesity can worsen psoriasis and put additional strain on joints for people with PsA, making weight loss diets beneficial.
Lastly, it's important to note that PsA is a complex condition, and dietary changes should be discussed with a healthcare provider. While diet may not cure PsA, it can play a significant role in managing symptoms and improving overall health.
- The Mediterranean Diet, renowned for its anti-inflammatory properties, recommends consuming fruits, vegetables, whole grains, lean proteins, and healthy fats such as olives oil.
- A Gut-Friendly Diet, which supports a healthy gut microbiome linked to reduced inflammation, includes foods like fermented products such as yogurt and kefir.
- In the case of individuals with PsA who also have celiac disease or a gluten intolerance, a Gluten-Free Diet might be suggested under medical supervision.
- Maintaining a healthy weight can alleviate some PsA symptoms, and a balanced diet rich in fruits, vegetables, and lean proteins can aid in this weight management.
- A Heart-Healthy Diet, which focuses on reducing inflammation, suggests consuming foods like nuts, seeds, avocados, and olive oil.
- A High Fiber Diet, beneficial for healthy digestion and reducing inflammation, includes fruits, berries, and cruciferous vegetables in the diet.
- Anti-Inflammatory Foods, rich in omega-3 fatty acids, antioxidants, and other anti-inflammatory compounds such as turmeric and ginger, should be incorporated into the diet.
- While the Paleo Diet and Ketogenic Diet may help some individuals by reducing processed foods and focusing on whole foods, their effectiveness specifically for PsA remains limited by research.
- Fruits and Vegetables, especially those rich in antioxidants, should be prioritized as they may reduce inflammation, while processed foods, trans fats, alcohol, and smoking should be limited or avoided due to their potential exacerbation of PsA symptoms.
