Certain foods may calm psoriatic arthritis–related inflammation.
While there’s no cure for psoriatic arthritis (PsA), your prescribed treatment plan and certain lifestyle adjustments can control inflammation and alleviate your symptoms. Research has found that following an anti-inflammatory diet, like the Mediterranean diet, along with exercise, is associated with better disease control.
The antioxidant-rich Mediterranean diet emphasizes whole grains, organic fruits and vegetables, seafood, legumes, nuts, and olive oil. It’s also worth considering foods that have probiotic properties to benefit gut health, which is increasingly thought to be linked to the progression of PsA.
While the following foods may alleviate your PsA symptoms, they aren’t a replacement for medical treatment. And remember: “It’s generally best to strive for moderation and balance,” says John M. Davis III, MD, a consultant in the division of rheumatology at Mayo Clinic in Rochester, Minnesota. “This may require input from a physician or dietitian.”
Salmon is rich in anti-inflammatory omega-3 fatty acids — which can ease symptoms like joint pain and swelling and prevent PsA-related health conditions, like heart disease, diabetes, and stroke.
The American Heart Association recommends eating salmon and other fatty fish, such as bluefin tuna, mackerel, herring, and anchovies, at least twice a week to protect your heart health.
Whole grains like brown and wild rice, whole-wheat pasta, quinoa, barley, and bulgur wheat are loaded with fiber and can help maintain normal blood cholesterol levels. High blood cholesterol is a major risk factor for heart disease — and psoriatic arthritis may increase that risk even more. Inflammation of the blood-vessel wall is aggravated by high amounts of blood fats, like cholesterol, explains Dr. Davis.
The Academy of Nutrition and Dietetics recommends that women aim to get 25 grams (g) of fiber a day and that men get 38 g a day.
Cherries and berries — particularly dark varieties, like blueberries, blackberries, and raspberries — contain phytonutrients called anthocyanins, which help calm inflammation, according to the Arthritis Foundation.
Sweet cherries are a rich source of bioactive compounds, including polyphenols, carotenoids, and essential vitamins such as vitamin C, which fight oxidative stress and inflammation. And tart cherry juice has been shown to lower blood pressure and LDL (“bad”) cholesterol; researchers believe this may be due to its antioxidant and anti-inflammatory properties.
Meanwhile, strawberries and raspberries are packed with anti-inflammatory vitamin C.
An apple a day keeps inflammation away. Quercetin, the most abundant flavonoid in apples, has been found in a review of research to modify inflammatory responses by inhibiting the release of prostaglandins, inflammatory compounds that cause pain.
Apples are also rich in the soluble fiber pectin, which fills you up and may help you cut back on snacking — good to know, since weight loss is linked to lower inflammation in the body.
Kale is another nutritional powerhouse to include in an anti-inflammatory diet for psoriatic arthritis. Rich in fiber and vitamins A, C, and K, kale contains a wide array of flavonoids with a variety of antioxidant and anti-inflammatory effects.
Kale is also a good source of fiber that’s low in calories and can help keep you feeling full.
Spicy chili peppers are filled with the phytochemical capsaicin, which packs a powerful punch against inflammation. Research shows that capsaicin has antioxidant and analgesic (pain-relieving) effects. It’s also thought that it may alter the gut microbiome in a way that promotes weight loss.
Extra-virgin olive oil contains oleocanthal, a polyphenol that may lower inflammation and pain similarly to ibuprofen, a nonsteroidal anti-inflammatory drug (NSAID). The polyphenols in extra-virgin olive oil are thought to be responsible for the anti-inflammatory, antioxidant, and analgesic properties of olive oil.
As part of the Mediterranean diet, the goal is to get 1 to 4 tablespoons (tbsp) of extra-virgin olive oil a day.
You might think of it as just a way to add a little flavor, but garlic is technically a vegetable — one that’s loaded with potent inflammation-fighting phytonutrients, including sulfur compounds. Research suggests these compounds have an anti-inflammatory effect and that garlic supplementation can reduce inflammatory biomarkers such as C-reactive protein and TNF-alpha.
Turmeric, a member of the ginger family, is a potent inflammation fighter. This spice contains the chemical curcumin, which has been traditionally used in ayurvedic medicine as an antioxidant and cleansing digestive aid. Some research has found that curcumin reduces inflammatory factors and can improve psoriatic skin lesions, though high doses may be needed to have an effect.
Turmeric is available as a capsule, tablet, or as an extract, and is also used in products such as sauces, cheese, chips, and even tea. Studies suggest that combining turmeric with piperine, found in black pepper, can increase the amount of curcumin absorbed by the body by up to 2,000 percent.
Nuts are a good source of polyunsaturated and monounsaturated fats, which may lower cholesterol and reduce the incidence of heart disease — a condition that people with psoriatic arthritis are at high risk for. Nuts also come packed with minerals and nutrients to fight inflammation. Walnuts are high in alpha-linolenic acid, an anti-inflammatory omega-3 fatty acid. Almonds and cashews are high in magnesium, which helps maintain joint cartilage.
While nuts are nutrient-dense, they’re also calorie-dense, which is something to consider when you’re trying to maintain a healthy weight. Limit yourself to one or two handfuls a day.
Probiotics, found in yogurt and fermented foods, introduce good bacteria into the gut, and studies show that the gut microbiota composition in people with PsA differs significantly from healthy control subjects. A decrease in beneficial bacteria and an increase in potentially pathogenic microorganisms can contribute to systemic inflammation by affecting the intestinal barrier and heightening the immune system’s response.
While there isn’t data on the effect of probiotics in patients with PsA, some research has demonstrated that probiotic use has a positive effect on the course of psoriasis and suggests a potential anti-inflammatory role of probiotics.
Probiotic supplements come in various formulations, and it can be confusing to know which ones to take. They’re not regulated by the U.S. Food and Drug Administration (FDA), so check the label for certifications from USP, NSF, or ConsumerLab — which means the product has undergone third-party testing for quality and purity.
The type of antioxidants in green and black tea may be even more potent than those found in many fruits and vegetables, research suggests. Tea also contains powerful anti-inflammatory polyphenols that have been shown in studies to inhibit the production of nitric oxide, an inflammatory compound.
In particular, the polyphenol epigallocatechin-3 gallate (EGCG), found in green tea, may block inflammatory cells that damage cartilage, promoting joint health.
Psoriatic arthritis is an inflammatory condition, and incorporating anti-inflammatory foods like salmon and whole grains into your diet may help alleviate PsA symptoms. Just remember: Diet is a complementary approach, not a replacement for medical treatment.
Probiotic-rich foods, such as yogurt and other fermented products, may support gut health, which could be linked to a reduction in systemic inflammation associated with psoriatic arthritis.
Foods high in antioxidants, like cherries, berries, and tea, offer potential benefits in managing inflammation.
Dietary changes should complement traditional treatment plans to effectively manage psoriatic arthritis, and an individualized approach is recommended. Always discuss major dietary modifications with your healthcare professional.
