Rheumatism and nutrition: What you can pay attention to

With rheumatism, nutrition plays a supporting role: a balanced, plant-focused diet can supply the body with important nutrients and promote a healthy weight that relieves the joints. It cannot replace medical treatment, but it is a building block that many of those affected have in their own hands. This guide shows which foods and nutrients are in focus, what you can pay attention to and where the honest limits of nutrition lie.

What does rheumatism mean?

"Rheumatism" is a collective term for over a hundred different diseases of the musculoskeletal system. These include inflammatory forms such as rheumatoid arthritis, but also wear-related complaints such as osteoarthritis. Common to many forms are pain, stiffness and restricted mobility in joints or muscles. Because the causes are so different, there is no uniform "rheumatism diet" that suits everyone.

Clear, however, is: a high body weight additionally burdens the joints, and the composition of the diet can influence general well-being. It is therefore worth taking a conscious look at the menu.

Precisely because there are so many different forms of rheumatism, it is helpful to observe your own reactions. Some people notice that they tolerate certain foods better or worse. A food diary can help to recognise such individual patterns, without hastily cutting out whole food groups. It is important to remain balanced in doing so and not to leave out important sources of nutrients without good reason. In case of doubt, a qualified nutritional counselling provides orientation.

When you should seek medical advice

Nutrition supplements the treatment but does not replace it. If joints hurt persistently, swell, feel warm or are stiff for a long time in the morning, that needs to be clarified by a doctor. Especially inflammatory forms of rheumatism need early, expert treatment in order to prevent joint damage. Also discuss dietary changes and the intake of food supplements with your treatment team, especially if you take medicines.

A plant-focused, Mediterranean diet

Regarded as particularly favourable is a Mediterranean-oriented, predominantly plant-based diet. It relies on plenty of vegetables, fruit, pulses, wholegrain products, nuts and high-quality vegetable oils. Meat, in particular fatty meat and sausage, comes onto the plate less often. This pattern provides plenty of dietary fibre, unsaturated fatty acids and secondary plant compounds. Characteristic are also plenty of fresh herbs, garlic and onions as well as high-quality olive oil as the main source of fat. Fish plays a larger role than red meat, and sweets are seen more as an occasional treat than a daily habit.

A practical advantage: such a diet supports a healthy body weight. Every kilogram less relieves above all the load-bearing joints such as knees and hips.

A further plus point of the plant-focused diet is the abundant dietary fibre it contains. It promotes a diverse intestinal flora, which is increasingly being associated with general well-being. Colourful vegetables and fruit also provide secondary plant compounds such as polyphenols, which are regarded as radical scavengers. Anyone who eats a varied diet and brings as many colours as possible onto the plate automatically covers a broad spectrum of vitamins, minerals and plant compounds, without having to overrate individual foods.

Omega-3 fatty acids and fish

In rheumatism nutrition, attention is often paid to omega-3 fatty acids. They are found above all in fatty sea fish such as salmon, mackerel and herring as well as in plant sources such as linseed, rapeseed and walnut oil. For the long-chain omega-3 fatty acids EPA and DHA, the EU claim applies: DHA and EPA contribute to the normal function of the heart (from 250 mg daily). Anyone who eats little fish can incorporate vegetable oils more strongly.

At the same time, it is advisable to limit the consumption of certain animal fats, since these provide arachidonic acid, which plays a role in inflammatory processes in the body. Fatty sausage and fatty meat are therefore less often on the plan.

A realistic weekly picture could look like this: twice fatty sea fish, on the remaining days predominantly plant-based dishes with pulses, wholegrain and vegetables and only occasionally lean meat. For everyday cooking, rapeseed and olive oil are suitable, while strongly heated or hardened fats step back. Linseed oil goes well in cold dishes such as quark or salad. Anyone who does not like or avoids fish can consider plant-based omega-3 sources and, if applicable, preparations and discuss this with the treatment team.

What you can rather limit

Besides fatty meat and sausage products, it is worth cutting back on heavily processed products, a lot of sugar and excessively salty dishes. Alcohol too should, if at all, only be enjoyed in moderation and is to be avoided entirely with some medicines. Instead of strict bans, it is about a sensible balance: plenty of colourful and plant-based things, little that is heavily processed.

It is helpful to approach the changeover step by step instead of changing everything from one day to the next. Anyone who, for example, replaces a meat meal with a dish of pulses on two days a week, reaches for wholegrain more often and swaps ready meals for freshly cooked food, changes their menu sustainably. Such small, lasting habits are easier to keep up than radical diets and lead to a more balanced supply in the long term.

Nutrients and plants in focus

Some nutrients contribute, according to EU health claims, to normal functions of bones, cartilage and the immune system. Thus, vitamin C contributes to normal collagen formation for the normal function of cartilage and vitamin D contributes to the maintenance of normal bones and normal muscle function. Vitamin D also contributes to the normal function of the immune system, just as selenium and zinc contribute to the normal function of the immune system. Plants such as turmeric, ginger or frankincense are used traditionally in connection with the musculoskeletal system.

Vitamin D in particular is worth a look, because many people are undersupplied in the winter months. Whether a deficiency is present is most reliably clarified by a blood test. Food supplements are sensible for specifically closing gaps, but not as a substitute for a wholesome diet.

For the bony structures, calcium and again vitamin D are also important, because calcium is needed for the maintenance of normal bones. Calcium is provided by dairy products, calcium-rich mineral water as well as green vegetables such as broccoli and kale. Important with all preparations is not to exceed recommended amounts on your own authority, since too much of individual nutrients can also have undesirable effects. Anyone who combines several preparations or takes medicines therefore best discusses the intake with the treatment team.

Honestly considered: nutrition is one building block

As important as good nutrition is: it is a supporting building block, not a cure. No food and no food supplement can cure a rheumatic disease or replace medical therapy. The realistic benefit lies in supplying the body well, managing weight and promoting general well-being. Nutrition is most effective as part of an overall concept of exercise, treatment and a healthy lifestyle.

Managing expectations is also part of honesty: improvements through nutrition usually set in slowly and step by step, not overnight. Anyone who understands nutrition as a long-term investment in their own well-being and remains patient benefits the most. Regular exercise, sufficient sleep and a good handling of stress supplement the menu and, in interplay, often achieve more than any single measure on its own.

Suitable products

Anyone wishing to supplement their diet around joints and cartilage will find in our range Glucosamine & Chondroitin optimised with vitamin C. For the nutrient it contains, the EU claim applies: vitamin C contributes to normal collagen formation for the normal function of cartilage. Glucosamine and chondroitin are natural building blocks that occur in cartilage. Such a preparation can supplement a balanced diet selectively, but does not replace it. In case of doubt, discuss the intake with your treatment team, especially if you already take medicines.

Frequently asked questions (FAQ)

Is there the one rheumatism diet?

No. Because rheumatism encompasses many different diseases, there is no uniform diet. Regarded as favourable is a Mediterranean-oriented, plant-focused diet with plenty of vegetables, fish and vegetable oils.

Which foods are particularly recommendable?

Vegetables, fruit, pulses, wholegrain products, nuts, high-quality vegetable oils and fatty sea fish form a good basis. They provide dietary fibre, unsaturated fatty acids and many micronutrients.

Should I do without meat?

A complete renunciation is not necessary. It is sensible to limit fatty meat and sausage, since they provide arachidonic acid. Plant protein sources and fish can take up a larger share.

Is vitamin D important with rheumatism?

Vitamin D contributes to the maintenance of normal bones, normal muscle function and the normal function of the immune system. Many people are undersupplied in winter. A deficiency can be clarified by a blood test.

Can nutrition cure rheumatism?

No. Nutrition is a supporting building block, not a cure. It supplies the body and helps with weight, but does not replace medical treatment. You should coordinate changes with your treatment team.