Eating Plant-Based Can Help Reduce Arthritis-Induced Pain, New Study Finds

Struggling with arthritis symptoms or joint pain? Researchers from the Physicians Committee for Responsible Medicine (PCRM) just released a study that suggests that a low-fat vegan diet could offer significant relief. The study, published in The American Journal of Lifestyle Medicine, followed the diets of 44 adults suffering from rheumatoid arthritis to see how a plant-based diet could help minimize symptoms of rheumatoid arthritis.

Participants were split into two groups for 16-weeks. One group adopted a vegan diet for four weeks. The diet involved eliminating meat and dairy and adding in more plant-based foods. The second group ate a diet full of meat and dairy with no restrictions and took a placebo. Halfway through the study, the two groups switched diets.

The results showed that the low-fat vegan diet significantly lowered arthritis pain. During the vegan phase, the participants reported pain scores 20 percent lower than during the meat and dairy phase. They said they could perceive their symptoms "substantially improving" while on the vegan diet.

At the start of the study, participants were asked to use a visual analog scale to rate the pain in their joints on a scale from 0 being “no pain” to 10 being “pain as bad as it could possibly be.” Each participant’s Disease Activity Score-28 (DAS28) was also calculated based on tender joints, swollen joints, and C-reactive protein measures in their blood, which indicate inflammation in the body. When arthritis acts up, DAS28 increases as the severity of the individual's arthritis.

Participants reported that while they were eating vegan they experienced reduced swelling of joints by a significant amount. In contrast, when the participants were eating meat and dairy, they saw the swelling in their joints felt worse. This data suggests the vegan diet could provide practical relief to those living with rheumatoid arthritis, by reducing inflamed joints by 53 percent.

“A plant-based diet could be the prescription to alleviate joint pain for millions of people suffering from rheumatoid arthritis,” says Neal Barnard, MD, lead author of the study and president of the Physicians Committee. “And all of the side effects, including weight loss and lower cholesterol, are only beneficial.”

During the study, the research team also conducted a subanalysis that considered the medication increases and decreases in the patients. The numbers still revealed that the vegan phase correlated with lower self-reported pain values. The study also found that the vegan phase led to several other health benefits including decreased LDL and HDL cholesterol levels. The participants also experienced an average 14-pound weight loss. For reference, the placebo phase recorded a two-pound average weight gain.

This new study joins a growing portfolio of vegan-based arthritis research. In 2018, a study conducted by the University of Florida found discovered a link between bacteria found in cows and higher risks of rheumatoid arthritis. The study found that 40 percent of its participants with arthritis also had exposure to the bacteria. The researchers concluded that the bacteria spread through meat and dairy consumption.

A key symptom of rheumatoid arthritis is increased inflammation of the joints. Beyond this study, several experts have revealed that plant-based foods can help cut down on inflammation levels while also boosting your immune system. A recent report emphasized that people should avoid inflammation-causing foods including meat, dairy, and added sugar in favor of healthier, plant-based alternatives.

Reducing joint pain is one of many positive health benefits of adopting a plant-based diet. A recent study claims that the health benefits could be much more substantial, asserting that people who eat plant-based could prolong their life expectancy by 10 years or even more. The study, from PLOS Medicine Journal, claims that a combination of healthy habits that prioritizes plant-based eating could add years to your life, cutting down disease risk factors and maintaining healthy nutrient levels.

Shifting to a more plant-based diet as soon as possible is important. Another study found that a plant-based diet between the ages of 18 and 30 could lower your risk of heart disease nearly 30 years later. The research – which took 30 years to complete – concluded that people who adopted a plant-based diet earlier in life and retained healthy eating habits showed far less risk of heart-related illnesses.

For the latest plant-based studies and updates, check out The Beet's news articles. 

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties--red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless "complete" proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats--a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it's gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.