oats, barley, brown rice, Bulgur, whole grain cereals, whole cornmeal, millet, quinoa, and sorghum.
5. Low-Fat Dairy Products
The foods in this category help to promote bone health which is helpful for people who have the type of arthritis that weakens bones and causes deformities. In this case, low-fat dairy products give you the calcium and vitamin D you need without adding too much fat to your diet.
6. Nuts and Seeds
Nuts and seeds contain anti-inflammatory nutrients that you need to manage your pain. You should look out for walnuts, flaxseeds, almonds, chia seeds, pine nuts, hemp seeds, and pistachios.
7. A Variety Of Fish And Seafood
Fatty fish and seafood have omega-3 fatty acids that have important anti-inflammatory properties. Make sure to stock your kitchen with tuna, herring, salmon, sardines, scallops, and anchovies, crab, trout, mussels, sea bass, and mackerel.
8. The Right Fats
A key part of a good anti-inflammatory diet is replacing saturated fats with unsaturated ones. That means swapping out butter or unhealthy oils with plant-based options such as extra-virgin olive oil, avocado oil, canola oil, sesame seed oil, safflower oil, and walnut oil.
9. Flavorful Herbs And Spices
When you’re flavoring your meals, don’t forget about some of these pain-relieving herbs and spices. The list includes turmeric, ginger, garlic, onion, cinnamon, and cayenne pepper.
10. Fermented Foods
Fermented foods make the list because they contain probiotics which encourage the balance of microorganisms in the digestive system. This balance in turn controls inflammation in the body. Foods like pickles, sauerkraut, kimchi, kombucha, kefir, miso, and tempeh should be on your shopping list.
Anti-inflammatory foods aren’t limited to what you eat either. It’s recommended that you keep hydrated and add some antioxidant-rich green tea to your diet as well. In some cases, the right supplements can be great additions as well.
Of course, it’s not always easy to change the way you eat. It can be even harder if you have food allergies or intolerances as well as other chronic illnesses that influence your eating habits. The best place to start is with your doctor. They’ll be able to look at the overall picture and advise you on which changes would be most beneficial.