Adapted from PCRM.org article March 2004

Millions of people suffer from painful and swollen joints associated with arthritis. New research shows that foods may be a more frequent contributor to arthritis than is commonly recognized. It is clear that, at least for some people, a healthier menu is the answer.

Different Types of Arthritis

Arthritis is actually a group of different diseases. Osteoarthritis is a gradual loss of cartilage and overgrowth of bone in the joints, especially the knees, hips, spine, and fingertips. Over 20 million Americans, mostly over age 45, suffer from osteoarthritis, which seems to be the result of accumulated wear and tear. Although it can cause painful episodes, it is characterized by only transient stiffness and does not cause major interference with the use of the hands.

Rheumatoid arthritis, which affects over 2 million people, is a more aggressive form of the disease. It causes painful, inflamed joints, which sometimes become damaged. It is one of medicine=s mysteries. There were no medical reports of RA until the early 1800s. Some have suspected that a virus or bacterium may play a role, perhaps by setting off an autoimmune reaction. Genetics may also be a factor, in that it may influence susceptibility to the disease.

The Role of Diet

For years people have suspected that foods are an important factor in the development of rheumatoid arthritis. Many notice an improvement in their condition when they avoid dairy products, red meat, sugar, fats, salt, caffeine, citrus fruits, tomatoes, eggplant [nightshades] and certain other foods.

Once the offending food is eliminated completely, improvement usually comes within a few weeks. Dairy foods are one of the principle offenders, and the problem is the dairy protein, rather than the fat, so skim products are as much a problem as whole milk.

An increasing volume of research shows that certain dietary changes do in fact help. For example, polyunsaturated oils and omega-3 supplements have a mild beneficial effect, and researchers have found that vegan diets are beneficial. One 2002 study looked at the influence of a very low-fat vegan diet on subjects with moderate-to-severe RA. After only four weeks on the diet, almost all measures of RA symptoms decreased significantly.

Vegan diets dramatically reduce the overall amount of fat in the diet, and alter the composition of fats. This in turn can affect the immune processes that influence arthritis. The omega-3 fatty acids in vegetables may be a key factor, along with the near absence of saturated fat. The fact that patients also lose weight on a vegan diet contributes to the improvement.

Vegetables are rich in antioxidants, and can neutralize free radicals. Oxygen free radicals attack many parts of the body and contribute to heart disease and cancer, and intensify the aging processes generally, including of the joints.

A diet drawn from fruits, vegetables, grains, and beans therefore appears to be helpful in preventing and, in come cases, improving or eliminating arthritis. A four week food elimination diet can be used to determine a person"trigger" foods.