arthritis diet recipes | Indian diet for arthritis (2024)

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Last Updated : Feb 12,2024

arthritis diet recipes | Indian diet for arthritis (1)

आर्थराइटिस डाइट - हिन्दी में पढ़ें (Arthritis Diet recipes in Hindi)

સંધિવા માટે ડાયેટ - ગુજરાતી માં વાંચો (Arthritis Diet recipes in Gujarati)

arthritis diet recipes | Indian diet for arthritis | anti-inflammatory foods for osteoarthritis.Arthritis is a disease in which the joints of the body have pain, inflammation and stiffness.The two types of arthritis are:Osteoarthritis andRheumatoid Arthritis.In either case the dietary focus is to concentrate on foods that reduce inflammation and relives pain.

Osteoarthritis:This is developed due to wear and tear or overuse of joints usually due to age or obesity. The small and large joints are affected symmetrically like both hands, feet, wrists or elbows. There is pain but not much swelling in the joints.

Rheumatoid Arthritis:This is an auto immune disease in which the body’s own immune system attacks the joints of the body. The weight bearing joints like the hip, knee or the spine as well neck, small finger joint, thumb and toe are affected. It usually begins on one side of the body and gradually affects the other side and is accompanied with swelling in these joints.

Anti-inflammatory Foods To Ease Arthritis Pain

Here are some anti-inflammatory foods which you must befriend to control pain and swelling.

1. Rely onHigh in Omega 3 Fatty Acids:Omega-3 fatty acids found inWalnuts,Chia SeedsandFlax Seedsare great sources of omega-3 fatty acids which help reduce the inflammation to a great extent. You can name them super foods.Date and Walnut BallsandFlax Seed Crackers with Beetroot Dipare few unique ideas you can indulge into.
How much to eat:2 to 3 tablespoons of seeds and 4 to 5 walnuts daily.

date walnut balls recipe | khajur akhrot balls | 3 ingredient vegan date nut balls | sugar free date nut balls |

2. Befriend antioxidant rich fruits and vegetables:Lutein and vitamin A inBroccoli, bromelain inPineapple, papain inPapaya,Vitamin CinCapsicumand fruits likeOranges,Grapefruit,Strawberryetc.,Vitamin AandVitamin EinSpinach (Palak), quercetin inKaleand anthocyanins inCherriesare all the fruits and veggies that benefits to ease the arthritic pain. Bear in mind that the deeper the colour of fruits and vegetables, the higher amount ofAntioxidantit carries.These antioxidants help strengthen your immune system as well as reduce the inflammation and the pain that is experienced in arthritis. The list of recipes in this section includesPalak Matar Paneer Sabzi,Strawberry Spinach Salad,Carrot Methi Subzi,Cabbage Poriyaletc.

How much to eat:At least 2 to 3 serving of fruits and 4 to 5 servings of vegetables.

palak matar paneer sabzi recipe | palak matar paneer masala | spinach and green peas sabzi | Punjabi palak matar sabzi |

3. Go grains :Eating a lot of whole grains than refined foods will toss inHigh Fiberto your diet and help maintain weight. Remember that obesity is one the causes for osteoarthritis. IncludeOats,Buckwheat,Barley,Jowar,BajraandQuinoain your diet.Buckwheat Pancakeswill add protein to strengthen bones,Bajra, Whole Moong and Green Pea Khichdiwill add iron to ensure proper oxygen supply to all cells,Oats Mooli Rotiwill serve the purpose of main meal while adding fiber too.
How much to eat:Aim for 4 to 5 servings daily.

Oats Mooli Roti, Zero Oil Oats Mooli Roti

4. Reach out only for healthy Fats:Firstly chalk out the fried foods completely. Amongst the fats, opt for olive oil, coconut oil or peanut oil as much as possible. Olive oil high in omega-3 fatty acids and are known to protect the heart while thecoconut oilcontains MCT (medium chain triglycerides) which aids in weight loss.
How much to eat:Not more than 3 to 4 teaspoons a day.

5. Befriend Sulphur rich foods :Sulphur rich foods likeCabbage,Brussels Sprouts,BroccoliandCauliflowerare full of sulfurophane compounds which help to reduce inflammation of joints.Rotis, subzis, snacks and salads… these veggies can be enjoyed in various forms likeCabbage Pancakes,Bajra and Cauliflower RotiandBrussel Sprouts and Spring Onion Stir-fry,Avocado Broccoli and Bell Pepper Lunch Saladare some healthy options to be included in an Arthritis diet.
How much to eat :Have at least one of these cruciferous veggie daily in the form you enjoy.

Cabbage Pancakes, Mini Cabbage Pancakes, Quick Pancake

6. Boost your intake of beans:Whole beans likeRajmaandchick peas (kabuli chana)are a good source of fiber and other nutrients likeMagnesium,Iron,Zinc,Potassium, folic acid which together work to boost immune system.Try and sprout them when you have time on hand. Plan it in advance and soak and sprout various beans and then explore it in the form ofMixed Sprouts with Bajra Roti,Sprouts and Veggie SaladandRajma Bean Sprouts and Spring Onion Salad.
How much to eat:At least2 to 3 times a week.

Sprouts and Veggie Salad

7. Shop for healthy spices:Do not forget to add spices like turmeric powder and garlic to your cart. These are one of the highest inflammatory fighters.
How much to eat:Fell free to add as much as you can handle.

11 Foods to Avoid for Arthritis

While these foods will help you ward off arthritic pain, a few ingredients need to be booted from your pantry to avoid painful attacks. These are:

11 Foods to avoid for Arthritis
2.Excess salt
4.Tea, instead prefer green tea which abounds in polyphenols
6.Canned foods
8.Refined foods like burgers, pasta and pizza
9.Fried foods
10.Ready-to-eat foods

Abiding by this balanced diet and following the exercise regime prescribed by your doctor is a sure shot way to relive pain. Take a look at our recipe section here…

Enjoy ourarthritis diet recipes | Indian diet for arthritis | anti-inflammatory foods for osteoarthritis.

arthritis diet recipes | Indian diet for arthritis (2024)
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