The #1 Best Breakfast for Arthritis, Say Experts

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Eat This, Not That!

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For those struggling with arthritis, finding relief is essential to leading a healthy—and comfortable—life. And while breakfast is an important meal for everyone, it’s potentially even more impactful for people living with arthritis. That’s why you want to choose an anti-inflammatory dish that starts your day off on the right note.

If you ask dietitians and nutritionists about the perfect brekkie choice, they agree it’s simple: oatmeal, chia seeds, walnuts, and berries.

In osteoarthritis, inflammation plays a role in the degeneration of cartilage and pain, so a diet rich in anti-inflammatory foods can help minimize these effects of arthritis, says Serena Poon, a certified nutritionist and celebrity chef. Oatmeal is an anti-inflammatory and checks off the ‘filling’ protein must-have for mealtime, while berries are some of the most antioxidant and polyphenol-rich options available.

“These foods powerfully counteract inflammation and have been shown to help slow the progress of arthritis specifically,” says Poon.

Walnuts are also packed with omega-3 fatty acids, which provide anti-inflammatory benefits.

Don’t forget the chia seeds, which serve as a source of plant omega-3s, the highest found in nature, as well as soluble fiber, says Wendy Bazilian, DrPH, RDN. They will grow in the liquid, keeping you satisfied for longer.

To make it extra yummy, Bazilian recommends stirring in some ginger (which is also anti-inflammatory and analgesic!), and maybe a drizzle of honey or pure maple syrup for sweetness.

For your beverage? Choose green tea over coffee, says Sarah Koszyk, MA, RDN.

Green tea is packed with antioxidants, such as EGCG, which reduces inflammation and decreases joint damage,” says Koszyk. “Polyphenols, other antioxidants, further reduce inflammation, which is beneficial for people who have arthritis,” she adds.


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This content is strictly the opinion of Chef Serena Poon and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Serena nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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