7 Day Plant Based Gluten Free Arthritis Support Program

This program was created with the following key considerations:

Bone Building Nutrients
Rheumatoid arthritis can put you at a higher risk for osteoporosis and so you should aim to meet your daily calcium, magnesium, and potassium needs. These minerals play a structural role in bone maintenance and modulate potential bone-damaging inflammation. This plan uses calcium-rich ingredients like fortified milk beverages, coconut yogurt, and tofu. Magnesium is incorporated from food sources like peanut butter, chia seeds, and leafy greens. Potassium is found in many fruits and vegetables. Vitamin C, found in berries, bell pepper, and tomatoes is an essential element of bone collagen, inflammation, and pain management.

Omega-3 Fatty Acids
Research suggests that omega-3 fatty acids can help with inflammatory arthritis by alleviating joint stiffness and pain. They have been found to suppress inflammation and modulate the immune response. This program incorporates omega-3 fats from nuts, plant-based oils, and seeds.

Fiber
An imbalance in gut bacteria is often found with arthritis as well as in those at-risk to develop arthritis. Fiber can restore microbial homeostasis and lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. Adding whole grains, legumes, and fruits and vegetables to your meal plan boosts fiber and phytonutrients.

Antioxidants
Carotenoids found in brightly colored fruits and vegetables such as carrots and bell pepper may help protect joints by removing some of the compounds in the body that cause inflammation. Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower contain sulforaphane which may help prevent or slow the progression of osteoarthritis. Anthocyanins found in red and purple fruits like raspberries and strawberries help reduce the frequency of gout attacks.

Iron & Folate
The effects of arthritis medications that are frequently taken long-term may lead to iron and folate deficiencies. Rice, broccoli, and kale are incorporated into the plan for folate. To boost absorption of iron, this plan pairs foods with iron like beans, tofu, tempeh, and pumpkin seeds with vitamin C-rich foods like broccoli, tomatoes, or peppers.