According to a recent study published in the American Journal of Lifestyle Medicine, going vegan can significantly reduce the pain and inflammation linked to rheumatoid arthritis by 53%.
Researchers contend that the decrease in swelling and inflammation observed in participants demonstrates the dietary changes were connected to symptomatic improvements, including decreased swelling and improved pain. Let’s find out more.
Plant-Based, Vegan, Vegetarian: What’s the Difference?
A vegan or vegetarian diet is not the same as a plant-based diet. All three of these encourage you to eat a variety of whole, healthy foods, but mounting research indicates a vegan diet may be effective in treating RA pain.
- Plant-based diet. There are plenty of whole grains, legumes, fruits, and vegetables as well as other plant-based foods in this. Along with plant-based foods, some people will also consume meat, poultry, fish, or dairy.
- Vegan diet. A vegan diet consists solely of plant foods. You don’t consume any animal products, including meat, poultry, dairy, fish, or eggs.
- Vegetarian diet. No meat, poultry, or fish are consumed by vegetarians. However, they can consume dairy products like milk and cheese in addition to eggs.
Why Going Plant-Based May Help Ease Rheumatoid Arthritis?
There are a few scientifically supported hypotheses explaining how plant-based diets can reduce the symptoms of rheumatoid arthritis.
Inflammation-fighting Foods
You can get a lot of vegetables, fruits, and whole grains if you eat a healthy plant-based diet. These foods contain nutrients that may reduce inflammation and lessen the pain associated with rheumatoid arthritis.
According to a small study, a vegan diet with low fat for four weeks reduced joint pain, stiffness, and swelling caused by rheumatoid arthritis.
Better Gut Health
New research suggests that a healthy gut may keep inflammation in check. Your gut should naturally have many different types of “good” bacteria, but many people with rheumatoid arthritis don’t have this.
The presence of fiber in plant-based foods can help to change that. Great sources of fiber include:
- Raspberries
- Green peas
- Barley
- Whole-wheat spaghetti
- Black beans
- Lentils
Weight Loss
Even if you don’t track your calories or go to the gym, a wholesome, plant-based diet can help you lose weight. If you eat a vegan or vegetarian diet, you might see even better results. A few reasons weight loss can help you manage your rheumatoid arthritis:
- Inflammatory chemicals are released by extra fat.
- Increased weight puts pressure on your joints, causing inflammation to increase.
- It is more difficult to put your rheumatoid arthritis in remission if you are overweight.
How to Start a Plant-Based Diet?
You’ll be doing your joints a favor if you try a vegan or vegetarian diet or just make plants the main ingredient in your meals. Reducing your intake of animal protein may also help prevent some inflammatory forms of arthritis, according to research.
With the help of these suggestions, you won’t have to go without the nutrition a plant-based diet provides.
- Fill up on protein. Protein makes you feel full and maintains the health of your skin, bones, muscles, and internal organs. To get enough of this nutrient on a plant-based diet, eat different sources throughout the day. You can experiment with tofu, soy products, legumes, lentils, nuts, and seeds.
- Become passionate about vegetables. Every meal does not have to consist solely of bland, steamed vegetables. Find recipes that feature vegetables and have flavors you enjoy. Consider spicy gazpacho, creamy guacamole, or sweet butternut squash.
- Rethink meat dishes. You don’t want to stop eating meat. You can still consume animal protein while adhering to a plant-based diet. Make it a minor ingredient rather than the main one.
- Discover new whole grains. Use other whole-grain sources in addition to oatmeal and brown rice. For breakfast, lunch, or dinner, experiment with other grains like quinoa, buckwheat, and barley, whether they are sweet or savory.
Tips for Shifting Toward a Vegan Diet
You don’t have to give up all animal products right away.
Michael Pollan defined food as something that comes from nature is fed by nature, and will eventually go bad. Kirkpatrick suggests starting with this definition.
“It is not real food and is not meant to be consumed by the body if it does not fit this definition. Living by this definition at least 80 percent of the time in the store and in your home will really help patients to realize what is best for their body and get them started on a fully plant-based diet, while also helping them feel their best and alleviate symptoms of RA,” Kirkpatrick said.
Go slowly, make the plants the focus, and keep it simple, experts advise. They advise starting out small with Meatless Monday or a meatless meal and building on that.
“Try using foods you are accustomed to. For example, if you have a lasagna recipe you love, turn it into a plant-based version,” said Palmer.
It also doesn’t have to be difficult. “Just make simple swaps, like black bean tacos instead of meat tacos, lentil spaghetti instead of meat spaghetti, tofu stir-fry instead of chicken stir-fry,” she said.
Another strategy is to make vegetables the star of the dish by filling your plate with 50 percent vegetables, and making the animal protein source the supporting cast which only encompasses 25 percent of the scale, says Ben-Asher.
The Bottom Line
A growing body of research indicates that diet may be important in the management of rheumatoid arthritis. According to research, a vegan diet can help rheumatoid arthritis sufferers feel less pain. According to them, a plant-based diet can accomplish this by lowering swelling and inflammation.
But it’s one thing to feel better while following a certain diet, and quite another to claim that diet is sufficient on its own.
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