Health benefits of plant-based diet, how it helps manage joint pain and arthritis

Benefits of plant-based diet: Whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, are packed with fibre, antioxidants, and phytonutrients that help reduce inflammation and promote well-being (Image: Canva)

Diet plays an important role in controlling inflammation, which affects joint health and arthritis symptoms. According to a study in PubMed, following an anti-inflammatory diet can help reduce pain and stiffness in people with rheumatoid arthritis. On the other hand, consuming too many processed foods, saturated fats, and sugars may increase the risk of inflammation and worsen joint issues. Research also suggests that eating more antioxidant-rich fruits, vegetables, whole grains, and nuts can help protect the joints and lower inflammation.

Certain foods can either reduce or worsen joint pain, making dietary choices a crucial part of arthritis management, says Nidhi Nahata, health and lifestyle coach and founder of Justbe by Nidhi Nahata. “Animal-based foods like dairy and meat, have been linked to increased inflammation in the body. Both dairy and meat contain high levels of saturated fats and advanced glycation end products (AGEs), both of which contribute to chronic inflammation and oxidative stress."

Saturated fats, says Nahta, "promote inflammation in fat tissues, which is a common trigger for arthritis, while AGEs, formed when proteins or fats react with sugars, can accumulate in body tissues and worsen inflammation over time” says Nahata.

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Consumption of red meat is also associated with increased levels of Trimethylamine-N-oxide (TMAO), a compound linked to inflammatory responses. “Studies have found that people with rheumatoid arthritis often have higher levels of TMAO, suggesting a direct connection between meat consumption and joint inflammation,” she says.

Additionally, digesting and metabolising meat places a heavy burden on the liver and kidneys, diverting the body's resources away from repair and maintenance and contributing to chronic, low-grade inflammation. “Diets high in processed meats and high-fat dairy tend to lack essential nutrients and antioxidants that help combat inflammation. This nutritional gap can further aggravate joint stiffness and pain, making it harder for the body to heal," Nahata adds.

Anti-inflammatory benefits of a plant-based diet:

Shifting to a plant-based diet offers numerous anti-inflammatory benefits. Whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, are packed with fibre, antioxidants, and phytonutrients that help reduce inflammation and promote well-being. “For example, omega-3 fatty acids, found in flaxseeds, chia seeds, and walnuts, are known to reduce joint swelling and pain. Similarly, the antioxidants in colourful fruits and vegetables neutralise free radicals, thus reducing oxidative stress and inflammation," explains Nahata.

Healing from within:

A plant-based diet not only provides essential nutrients but also eases digestion, allowing the body to focus on healing rather than fighting inflammation. "By nourishing your bodies with whole, plant-based foods, you can create an internal environment that supports joint health and naturally regulates arthritis symptoms," Nahata says.

Also read | 7 protein-rich food you must include in a plant-based diet

Making the shift for better joint health:

The connection between diet and inflammation is undeniable. By reducing the intake of dairy and meat and embracing a nutrient-dense, plant-based diet, individuals can take proactive steps toward managing joint pain and arthritis. "Food is a powerful tool for healing. Choosing the right foods can make a significant difference in reducing inflammation and improving your health," ," opines Nahata.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis