According to the CDC, 24% of adult Americans suffer from arthritis. Osteoarthritis, the most common form of arthritis, occurs when the cartilage in the joints deteriorates. Rheumatoid arthritis, on the other hand, is a condition in which the immune system attacks the joints. Either way, the symptoms of arthritis include joint pain, redness, swelling, and stiffness.
Arthritis treatment can include exercise, rest, medication, or even surgery, and can often be supplemented with changes in your diet. Here are 5 snacks to help ease your arthritis symptoms:
1. Edamame
High in anti-inflammatory omega-3 fatty acids and protein, soy will keep you fuller for longer and can reduce inflammation from arthritis. While processed soy, such as tofu or tempeh, is a great option to add to your meals, you can also get the benefits of soy right from the source by snacking on soybeans, also known as edamame. Edamame is low in fat and high in fiber, which also helps reduce inflammation.
2. Canned salmon and crackers
Fatty fish, such as salmon, tuna, mackerel, and sardines, is a fantastic source of lean protein and omega-3 fatty acids. According to the Arthritis Foundation, consuming a minimum of a 3-4 ounce serving twice per week—or two meals—can reduce inflammation in the body. However, putting together a fresh fish dinner twice a week can be an expensive hassle. Luckily, canned fish, such as tuna or canned salmon, offers the same benefits, but is significantly more affordable and easier to store for longer than fresh fish. Snacking on low-sodium canned salmon with whole-grain crackers is a great way to get enough fatty fish into your diet.
3. Low fat string cheese
Especially with rheumatoid arthritis, it is important to protect your bones. The best way to fortify your bones is by consuming foods rich in calcium and vitamin D, such as milk, yogurt, and string cheese. An easily portable snack, string cheese contains protein, making it a great way to stave off hunger for longer. Further maximize the benefits and minimize the risks of this snack by choosing a low fat option.
4. Veggie sticks and hummus
A high-fiber diet can help reduce markers of inflammation, potentially helping to ease arthritis pain. Veggie sticks and hummus is a delicious, crunchy and creamy way to increase the amount of fiber in your diet. Vegetables are obviously high in fiber, and, in particular, veggies such as cauliflower, brussel sprouts, broccoli, and celery sticks have anti-inflammatory properties. Moreover, hummus is made from a combination of olive oil, sesame seeds, and fiber-rich chickpeas. Both chickpeas and sesame seeds reduce markers of inflammation, and extra-virgin olive oil contains omega-3 and omega-6 acids, as well as oleocanthal, which blocks inflammation.
5. Shelled nut and seed mixes
Like edamame and fatty fish, shelled nuts and seeds are excellent sources of omega-3 fatty acids, fiber, and protein, keeping you full and fighting inflammation. Walnuts are particularly rich in omega-3s, but pine nuts, pistachios, peanuts and almonds also provide positive benefits for arthritis patients. Flaxseeds and chia seeds are also great sources of anti-inflammatory alpha-lipoic acid (ALA).
