An anti-inflammatory diet can help in reducing inflammation and relieving joint pains. Based on a study, a specific set of foods can aid in strengthening bones, boosting the immune system, and help in tackling inflammation. By following diet meal plans for arthritis, one can create delicious and nutritious food while keeping the inflammation under control.

Diet meal plans for arthritis consists of food with plenty of omega-3, antioxidants, fiber, and prebiotics. That means the diet contains whole grains, whole fruits, vegetables, fatty fish, and legumes.

Here are some of those meal plans that you can try for breakfast, lunch, and dinner.

Breakfast

• Berries with oat porridge
  The combination of oats with berries contains a high amount of antioxidants, prebiotics, and fiber. Oats contain a fiber known as beta-glucans. The beta-glucans serve as an essential prebiotic for gut bacteria called Bifidobacterium, helping to reduce obesity and diabetes-related inflammation. With the help of prebiotics, gut bacteria flourishes, which in turn helps to reduce inflammation. Berries, especially blueberries, are rich in anti-inflammatory polyphenols known as anthocyanins.

Lunch

• Feta and spinach frittata
  This is one of the most delish dishes that should be included while planning a diet meal for arthritis. Leafy green vegetables like broccoli and spinach are rich in two polyphenols called coenzyme Q10 and quercetin. Coenzyme Q10 reduces inflammation of some metabolic diseases like diabetes and multiple sclerosis. Frittatas are easy to make, and you can also have a side salad to go with it.
• Citrus and quinoa salad
  A citrus and quinoa salad is gluten-free and consists of a lot of nutrients and protein. You can add grapefruit, lime, and lemon for a good antioxidant boost. Citrus fruits are high in vitamin C. It is an essential antioxidant that helps renew the other existing antioxidants within the body. Also, vitamin C helps in the absorption of iron from plant-based resources like quinoa and spinach. Quinoa is quite easy to store and cook, and people can keep it prepared ahead of time.

Dinner

• Chicken, lentils, and sweet potato soup
  This is a filling option for dinner. The lentils and sweet potato boost the fiber level in the soup and the protein and nutrient content. Sweet potatoes contain a high amount of vitamins A, B, and C. They also consist of iron, calcium, and other healthful antioxidants. To save time, you can use store-bought roast chicken.

Snack

• Yogurt
  A small bowl of yogurt helps in developing healthy bacteria in the gut. A healthy microbiome in the gut is crucial for reducing inflammation and leaky gut. Yogurt is also rich in protein and calcium. These nutrients are necessary for keeping your body healthy. You can add it to berries, fruits, or cereals and make it a more substantial snack.

The other resources that you can use to make diet meal plans for arthritis are sauerkraut, seafood, and fatty fish. Reduce the consumption of food items with added salts, fats, and sugars. Doing so will help in restoring balance in the gut and in lowering inflammation.