It should be no surprise at this point that the foods you eat influence your overall health. Your diet affects energy levels, digestion, stress hormones, skin appearance, and joint mobility. If you have arthritis, you understand that certain foods can worsen symptoms. These foods are inflammatory and tend to be rich in saturated fats and sugars. 

Joint pain can stem from several causes, including a hard workout, physical injury, arthritis, or general inflammation. If your joints are not sore from physical activity, then your diet may be the root cause of the issue. Joint pain can easily be the result of a food sensitivity, and you can test that via a food sensitivity test or an elimination diet. You can click here to learn more about the process of an elimination diet, which can be time-consuming and frustrating at times. 

If you want to skip testing and are into the idea of eliminating certain foods from your diet, we suggest avoiding the common foods below. They tend to be very inflammatory, impairing range of motion and increasing stiffness. Avoid the following foods and you may find that you improve mobility and experience less joint pain. 

Salty Foods

The best of all the snacks, right? Well, too much salt has a negative affect on both blood pressure and inflammation in the joints. Additionally, it’s common for salty foods to contribute to fluid retention, which can decrease range of motion. Table salt isn’t the only salt source that limits your mobility, though. Chips, pretzels, frozen pizza, TV dinners, canned soups, and other processed foods are loaded with sodium. This is why many Americans exceed the recommended daily intake of sodium by more than 40%. Avoid prepackaged foods and opt for natural foods that are low in sodium, and you may find that joint pain decreases. 

Nightshades

This group of produce has one thing in common: they contain the compound solanine. According to several studies, nightshades trigger arthritic pain and experts believe that removing it from the diet may improve symptoms. Nightshades include bell peppers, potatoes, eggplant, chili peppers, and tomatoes. Nightshades may worsen symptoms of arthritis, so a great first step is to exclude them from your diet for a couple weeks. One by one, reintroduce these foods to see if you experience joint pain after consumption. It can beneficial to keep a food journal during this process. 

Refined Cooking Oils And Flours

If a sensitivity test isn’t easily accessible, take initiative and consider swapping the cooking oil that you use. Many people cook with refined oils that easily cause inflammation. Instead of using vegetable oils, opt for avocado oil, extra virgin olive oil, or coconut oil to reduce your intake of omega-6 fatty acids. Using healthier oils helps to increase your intake of omega-3 fatty acids, which work to reduce inflammation. Additionally, the types of flour that you cook or bake with can affect your joint health. Not all flour is created equal, though. Consider experimenting with coconut flour, almond flour, buckwheat flour, whole wheat flour, or quinoa flour. 

Foods High In Purines

People with gout tend to be the most susceptible to foods that are high in purines. A low purine diet may decrease uric acid in joints, helping to reduce stiffness and pain. The body converts purines into uric acid, which can accumulate in the bloodstream and cause a gout attack. The Centers for Disease Control and Prevention (CDC) notes that alcoholic beverages, cured meats (bacon or lunch meats), red meat, organ meat, and certain seafood products are high in purines. Eliminate these foods from your diet and see if your joints feel better. If you have gout, you may notice that avoiding these foods improves the condition. 

Inflammatory Fats

As you know by now, many foods can trigger inflammation in the body. There are several types of fats that increase inflammatory markers, according to the Arthritis Foundation. Should you experience inflammatory joint pain, eliminate omega-6 fatty acids, trans fats, and saturated fats from your diet. Omega-6s are in vegetable oils, including corn, sunflower, vegetable, and safflower oils. Many Americans consume omega-6s in excess, which is why many people deal with inflammation. Meat, butter, and cheese contain saturated fat, which should only account for less than 10% of a person’s total caloric intake per day. Trans fats should be avoided whenever possible. These fats can increase cholesterol and inflammation levels. Removing trans fats from your diet can help lower inflammation and improve heart health, according to research. 

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Psoriasis is a chronic skin condition that causes scaly, red rashes on the elbows, knees, hands, back, and scalp. Experts attribute the condition to an immune abnormality, but genetics can also contribute to the development of psoriasis. The red, itchy areas of skin result from excessive multiplication of skin cells, 10 times faster than the normal rate in fact. 

Because psoriasis is an inflammatory condition, many people seek alternative remedies to help treat symptoms. These remedies or lifestyle modifications may not cure the condition, but they have been known to decrease the severity of symptoms. While many people tend to search for topical solutions to fix the problem, it’s actually better to encourage healing from within. We’re talking about decreasing symptoms via diet modification. 

People with psoriasis often benefit from elimination diets because they assist with determining if a specific food causes a flare-up upon reintroducing it to the system. A 2018 study in the JAMA Dermatology journal suggests that certain diets can slow the progression of psoriasis. Focusing on heart-healthy fats, fruits, vegetables, whole grains, nuts, and legumes is very beneficial for the skin. Ideally, it’s best to limit the consumption of fish, meats, sugary foods, processed foods, and dairy product. The following foods are common triggers for people with psoriasis, and you should avoid them to improve the condition.

Nightshades

Many experienced dietitians attribute psoriasis flare-ups to the consumption of nightshades. In fact, they are among the most common foods that cause itchiness. The solanine in nightshades can impair digestion and may cause inflammation. Common nightshades include peppers, potatoes, eggplants, and tomatoes.

Processed Foods

Not only does the consumption of processed, high-calorie foods increase your risk of heart disease, metabolic syndrome, and obesity, but it also can lead to chronic inflammation in the body. Since excess inflammation may be linked to psoriasis flare-ups, it is ideal to avoid canned fruits or vegetables, packaged food products, processed meats, or processed foods that are high in saturated fats, salt, and sugar.

High-Fat Dairy Products

Dairy products play a big role in the development of psoriatic lesions. Eggs, dairy products, and red meat all contain a polyunsaturated fatty acid known as arachidonic acid, and studies show that it can worsen psoriasis. Studies have shown that high-fat dairy products can also increase inflammation. Since psoriasis is already an inflammatory condition, it’s beneficial to avoid inflammation-causing foods. Full-fat dairy products contain saturated fat as well, which is not beneficial for heart health. 

Gluten

Celiac disease is caused by an autoimmune response to the protein known as gluten. While people with psoriasis don’t necessarily have Celiac disease, research has shown that psoriasis patients have increased gluten sensitivity, which can increase itchiness and redness. People with psoriasis are encouraged to avoid pasta, noodles, baked goods containing wheat, certain sauces or condiments, wheat & wheat derivatives, rye, barley, malt, beer, and certain processed foods. 

Red Meat

Similar to dairy products, red meats also cause inflammation. Since people with psoriasis benefit from anti-inflammatory diets, excluding red meat is a step in a less-itchy direction. Dietitians say that red meat may not directly worsen psoriasis, but a red meat-centric diet can increase the risk of heart disease. Statistically, people with psoriasis have a higher risk of cardiovascular disease, so it’s best to avoid red meat if you can. 

Alcohol

Many people with psoriasis report that alcohol consumption tends to worsen psoriasis symptoms. Preliminary research indicates a connection between flare-ups and alcohol consumption. Logically, then, consuming less alcohol can reduce the severity and frequency of flare-ups. Alcohol dilates blood vessels, so other substances and white blood cells gain easier access to the skin’s surface. This promotes the inflammatory flare-ups. Lastly, alcohol can dry out the skin by dehydrating the body, which can increase itchiness. 

Take the time to eliminate these foods from your diet and see if they improve the condition. People with psoriasis may also want to experiment with a gluten-free diet, a vegan diet (omitting nightshades), a Mediterranean diet, or an autoimmune protocol diet.

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Some people are allergic to nightshades, so we decided to make a salsa just for them. Nightshades include tomatoes, tomatillos, potatoes, peppers, eggplant, and goji berries. These foods contain a natural substance, which almost acts as a natural pesticide, and it can cause joint inflammation in those who are allergic to them.

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Some of the most common health problems are diet-related. Just as food can serve as medicine, it can also cause your health to decline. Rather than feeding disease, isn’t it more advantageous to eat to encourage a healthy immune system, gut microbiome, and well-functioning organs?

A high percentage of people live with undiagnosed food sensitivities. It’s actually estimated that about 20% of the world’s population is sensitive to certain foods. You may not even suspect that your body is sensitive to certain foods because they have become commonplace in your diet. You may be thinking that you need to cut junk food or sugar, and while these foods are not healthy, they may not be causing your symptoms.

Common Food Intolerance Symptoms

• Brain fog
• Fatigue
• Inflammation (in muscles and joints)
• Digestive troubles
• Bloating
• Runny nose
• Flushing of skin
• Reflux
• Rashes

Difference Between Food Allergies And Sensitivities

While food allergies involve the immune system and result in an immediate response like a swelling or hives, food sensitivities will have a more delayed reaction. When a person, who is sensitive to dairy products, consumes milk, for example, he or she may experience poor digestion, migraines, or some sort of inflammation. Food sensitivities are harder to diagnose because of the delayed immune response, meaning that you could eat an assortment of foods and not know which food caused the symptom.

To help you discover whether or not you are sensitive to certain foods, we are going to detail the most common food sensitivities below.

Dairy Products

A lot of people are lactose intolerant, while others are sensitive to casein, a protein in dairy products. In addition to lactose and casein, the hormones, synthetic vitamins, and antibiotics in cows, in addition to the corn diet and unhealthy living conditions, also cause indigestion, bloating, and gas. A healthier option is a fermented dairy product like grass-fed kefir, which doesn’t really affect people who are sensitive to casein.

Nightshades

The severity of a nightshade sensitivity will determine the reaction a person has after consuming nightshades. This plant group consists of peppers, tomatoes, eggplant, goji berries, potatoes, and certain spices that contain alkaloids. Nightshade sensitivity commonly causes inflammatory responses.

Caffeine

While this is a sensitivity that people wish they never knew about, caffeine sensitivity is a real thing. The average adult can safely consume up to 400mg of caffeine a day without experiencing side effects, but some people, however, are hypersensitive to the slightest amount of caffeine because they tend to have difficulty metabolizing it. People who are hypersensitive to caffeine can experience insomnia, jitters, restlessness, anxiety, and nervousness after consuming the slightest amount.

Legumes

Legumes have played an integral role in many people’s diets, but everyone cannot properly digest the lectins and phytate proteins in legumes. Let us not forget that peanuts are also legumes, which is why many people struggle to digest them. Out of all the legumes, soy and peanuts typically cause the most gastrointestinal stress.

FODMAPS

Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, referred to as FODMAPS or fermentable sugars, are not fully digested in the gut. Because of this, they begin to ferment, releasing hydrogen that can cause distention to the intestines, which can lead to IBS, gas, constipation, or diarrhea. FODMAP foods are often healthy, but remember that everyone reacts to foods differently, even natural foods. If you have a FODMAP sensitivity, you may need to avoid certain nuts, grains, vegetables, fruits, dairy products, and grains.

Sulfites

Found in certain foods like aged cheeses and grapes, sulfites are chemicals that are typically used to preserve drinks, some medications, and foods. They are commonly found in dried fruit to prevent browning and in wine to prevent spoiling. People with sulfite sensitivity usually have asthma, but people who don’t have asthma can also be sensitive to sulfites. Common signs of sulfite sensitivity include hives, wheezing, flushing, diarrhea, or stuffy nose.

Nuts & Seeds

The lectins, phytates, and roughage of nuts can cause digestive irritation. Most nuts that people purchase are commonly coated in inflammatory oils, like soybean or canola, or hydrogenated trans fats that can cause digestive problems as well. If you have a nut sensitivity, you may want to consider purchasing raw nuts because they are void of seasonings, oils, and added flavors. Sometimes people are sensitive to salicylates, which are naturally produced by plants for protection against insects. When people ingest them, however, they can have adverse reactions.

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