Is your diet affecting your arthritis? Although there isn’t a specific diet that can cure psoriatic arthritis, modifying what you eat may help reduce the frequency of flare-ups.

Psoriatic arthritis is a type of arthritis that affects some people living with psoriasis. It causes inflammation and pain in the major joints of your body. If you have this condition, you may experience flare-ups. This is when your symptoms get worse.

Adjusting your diet may help manage your symptoms and reduce the chances of developing other chronic conditions, such as cardiovascular disease, metabolic syndrome, and mental health conditions.

According to the National Psoriasis Foundation, there’s no one diet that can cure psoriatic disease. However, a 2018 analysis of 55 human studiesTrusted Source found that dietary adjustments, along with medical treatments, can help reduce the severity of psoriatic arthritis symptoms.

Many people report that avoiding certain foods helps reduce the frequency of flare-ups. Consider keeping a log of your eating habits and symptoms. This might help you identify foods that seem to trigger flare-ups.

If you plan on modifying your diet, it’s helpful to first consult your healthcare professional and, if possible, a nutritionist. This is especially important if you’re taking systemic medications to manage the inflammation and stiffness of your joints.

Cutting back on the amount of added sugar in your diet might ease your psoriatic arthritis symptoms while improving your overall health.

The Arthritis Foundation warns that excessive added sugar might increase inflammation in your body. Since sugar also contains extra calories, it can contribute to weight gain, putting more pressure on achy joints.

When you do want to eat something sweet, instead of baked goods, packaged desserts, candies, or beverages with added sweeteners, consider eating berries and other types of fruits that are high in antioxidants, such as:

  • tart cherries
  • strawberries
  • blueberries
  • red raspberries
  • avocado
  • watermelon
  • grapes
  • figs
  • mangos

Vegetables can also be a good source of antioxidants, such as:

  • carrots
  • squash
  • sweet potatoes
  • spinach
  • broccoli

Loading up on these colorful and nutritious fruits and veggies can boost your antioxidant intake and reduce inflammation, which may, in turn, reduce the frequency of flare-ups.

Some research links red and processed meat to inflammation, which may increase arthritis symptoms. When you do eat meat, choose lean options, such as fish and poultry. A typical portion weighs around 3 ounces and is about the size of your palm.

Mediterranean diet

Alternatively, consider trying a plant-based diet with plenty of fresh vegetables and fruits. You can meet your protein needs by eating a variety of whole grains, legumes, nuts, and seeds.

One option is the Mediterranean dietTrusted Source. It’s an anti-inflammatory diet that can potentially help reduce flare-ups.

Here’s what to eat on a Mediterranean diet:

  • whole grains
  • legumes
  • fish
  • vegetables
  • fruits
  • nuts
  • olive oil
  • seeds

Eating too many saturated fats can lead to weight gain and put more pressure on your joints. Saturated fats can be found in meat, butter, cheese, coconut oil, and more. They can also increase your cholesterol levels and risk of developing heart disease.

The Arthritis Foundation suggests managing your cholesterol levels since people with arthritis have a higher risk of heart problems.

Another type of fat, trans fat, has been shown to increase inflammatory markers in our bodies. This type of fat is found in partially hydrogenated vegetable oils, commonly used as an ingredient in baked goods, packaged snacks, and other processed foods to increase their shelf life. Consider eating them only as an occasional treat.

Unsaturated fats are a healthier alternative. They have anti-inflammatory properties and can be found in:

  • olive oil
  • safflower oil
  • grapeseed oil
  • avocado oil
  • walnut oil

ResearchTrusted Source suggests that people with psoriatic arthritis are more likely to have celiac disease and may benefit from a gluten-free diet.

However, there is no strong clinical evidenceTrusted Source to suggest that a gluten-free diet is beneficial for all people with psoriasis. Only those who have gluten sensitivity will find it beneficial.

If you do want to try a gluten-free diet, remember that it can take a few months for the inflammation in your joints to subside.

To see whether skipping gluten has any effect on your psoriatic arthritis, stay 100% gluten-free for at least 3 months. That means avoiding food that contains wheat, barley, and rye, plus all of their derivatives, such as MSG and soy sauce.

After the initial 3 months, if you haven’t noticed any marked benefits, try adding back gluten. See if you have any increased itchiness and joint pain over the next 3 to 4 days.

If not, a gluten-free diet may not be what you need to improve your condition, and you may want to add gluten back to your diet.

Eating right is key to staying healthy, especially when you live with a chronic condition such as psoriatic arthritis.

Reducing your consumption of saturated fats, trans fats, and added sugar while increasing your consumption of antioxidant-rich foods can help reduce inflammation and your chances of flare-ups. Going gluten-free is an additional option that you can experiment with to see whether it helps reduce flare-ups.

Besides modifying your diet, there’s much more you can do to manage psoriatic arthritis and your overall health. For example, adjusting your posture can reduce the strain on your joints.

Practicing a few simple daily stretches and exercises can help prevent hand stiffness. Regular exercise also fosters physical and emotional well-being.