Whether you’re the chef or a grateful guest, you probably look forward to summer cookouts. But if you have rheumatoid arthritis (RA), typical cookout menus — such as charred meat, processed, fatty foods, and sugary or alcoholic drinks — may trigger joint pain and other symptoms. Although there’s no diet proven to cure arthritis or treat symptoms, an anti-inflammatory diet — one that emphasizes fresh fruits and vegetables and lean protein sources — could be helpful for other reasons.
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“We know that people who have chronic inflammation have a higher cardiovascular risk,” says Scott Zashin, MD, an internist and rheumatologist in Dallas, Texas. So eating foods that don’t promote inflammation may reduce that heart disease risk. Dr. Zashin adds, “if it also helps your arthritis symptoms, even better.”
With that in mind, we asked the experts to suggest seven arthritis-friendly foods and one beverage to consider when you’re planning your next barbecue menu.
Salmon With Blackberries
“Some research suggests processed meat and high-fat red meat could be pro-inflammatory,” says Lona Sandon, PhD, RD, an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, who was diagnosed with rheumatoid arthritis more than 20 years ago.
Skip the burgers and hot dogs and grill salmon instead. Salmon is rich in omega-3 fatty acids, which are healthy fats that don’t promote inflammation, and may help reduce symptoms of RA. Baste the salmon with extra-virgin olive oil, which is less processed and refined compared with other oils and is full of heart-healthy antioxidants. Once it’s grilled, top the salmon with sliced blackberries or sliced strawberries for extra inflammation-fighting power.
Three or four ounces of salmon or other fatty fish twice a week is ideal, according to the Arthritis Foundation. Other fatty fish oil sources include herring, mackerel, sardines, anchovies, and trout, all rich in omega-3 fatty acids. Consider eating fatty fish like salmon twice a week or supplementing with fish oil capsules. According to research, people with early RA who took fish oil in addition to DMARDs had less pain and were in remission longer than those who didn’t.
Healthier Beef and Chicken
A meat-heavy diet can increase inflammation levels in the body. Charred meats may even create toxins that your system doesn't need.
“Grass-fed beef can potentially provide a higher amount of anti-inflammatory fats, but all beef should be leaner cuts and appropriate portions,” says Connie Diekman, RD, a food and nutrition counselor and the author of The Everything Mediterranean Diet Book.
For basting or a topping? “Mustard is a great source of turmeric, which may have positive effects for arthritis patients,” says Zashin. According to the National Institutes of Health, preliminary research has found that turmeric has antioxidant and anti-inflammatory properties.
RELATED: 13 Herbs and Spices for Rheumatoid Arthritis Symptom Relief
Grilled Broccoli, Squash, and Cauliflower Skewers
Try grilling broccoli and squashes, says Diekman.
Cut the vegetables into chunks and thread them on skewers. Baste them with olive or flaxseed oil, which both contain inflammation-fighting omega-3 fatty acids. Or take a cauliflower floret, cut it across the top so it looks like a circle. Grill with a bit of olive oil and sprinkle with oregano.
Fruit Kebabs
“Everybody loves food on a stick,” Sandon says. Pick fruits in season, especially colorful ones like blueberries, blackberries, and strawberries, and watermelon, and thread them on kebab sticks. Many are high in fiber and a wide range of phytonutrients, which may protect against inflammation. “You get the anti-inflammatory properties of the fruits, plus vitamins A and C,” says Sandon. Watermelon is also a good source of the carotenoid lycopene, which may have anti-inflammatory properties.
Crudités
Instead of using chips for that dip, use celery, sliced peppers, snap peas, green beans and cherry tomatoes. The main nutrients are vitamin C, vitamin E, and beta-carotene — as well as flavonoids and polyphenols. Skip the onion dip and dunk into some baba ghanoush (an eggplant-based dip), hummus (chickpea based), tabouli (bulgur, parsley, and mint) or parsley pesto for a healthy snack.
Anti-Inflammatory Drinks
Avoid sugary sodas and punches, and limit alcohol. A study noted that sugar-sweetened soft drinks are associated with increased RA disease progression and that excessive use of alcohol has the potential to interfere with RA medications such as methotrexate and sulfasalazine.
Instead quench your thirst with anti-inflammatory and antioxidant drinks such as iced green tea or iced versions of other teas that are known for easing RA pain and other symptoms. The same study reports that cranberry juice has a therapeutic effect, so how about a nonalcoholic sea breeze or Cape Cod?
Fresh Bean Salad and Raw Nuts
Skip the usual potato salad, which is loaded with mayonnaise, and lean into beans instead. For a fresh bean salad, combine green, kidney, and garbanzo beans, and mix it all up with olive oil and vitamin C–rich lime juice. “To boost the anti-inflammatory power, serve it on a spinach leaf or a lettuce leaf,” says Diekman, who is the former president of the Academy of Nutrition and Dietetics. Both greens have vitamin K, which is thought to be an inflammation fighter.
Another nice meat-free protein to add to the offerings? Nuts. Instead of chips and dip, serve smaller bowls of healthy nuts at your cookout. Opt for walnuts, pine nuts, pistachios, or almonds, and keep your own serving to about 1.5 ounces, or a small handful. These nuts have inflammation-fighting monounsaturated fats. Bonus: They also have protein and fiber, so you'll feel full longer.
RA-Friendly Barbecue Grand Finale: Fruit and Nuts
“Fresh cherries make a great dessert,” says Zashin. “Cherries have natural anti-inflammatory and antioxidant properties.” Researchers have found that eating cherries, especially tart ones, reduces inflammation-related symptoms. Experts credit substances called anthocyanins, which have anti-inflammatory and antioxidant properties. Or serve fresh watermelon topped with heart-healthy walnuts, which may also reduce inflammation.