Arthritis Diet Chart (Anti-Inflammatory)

Arthritis Diet Chart (Anti-Inflammatory)

EARLY MORNING (6–7 AM)

- Warm water + ½ tsp turmeric + pinch of black pepper

- OR methi (fenugreek) soaked water

- 5–7 soaked almonds

BREAKFAST (8–9 AM)

- Vegetable oats / poha / upma

- 2 multigrain rotis + vegetable sabzi

- Idli with sambhar

- 1 bowl fruit (papaya/apple)

- 1 cup milk or curd

MID-MORNING (11–12 PM)

- 1 fruit (orange/guava/kiwi)

- Coconut water or ginger/green tea

LUNCH (1–2 PM)

- 2 multigrain rotis or brown rice

- Dal / rajma / chana

- Green vegetables

- Curd or buttermilk

- Salad

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Walnuts or flaxseeds

- Herbal tea

DINNER (7–8 PM)

- 2 rotis + vegetable sabzi

- Vegetable soup + paneer/tofu

- Khichdi with vegetables

BEDTIME (Optional)

- Warm turmeric milk

FOODS TO AVOID

- Sugar, sweets, cold drinks

- Fried & junk food

- Maida

- Excess tea/coffee

- Cold foods at night

SUPERFOODS

- Turmeric, ginger, garlic

- Omega-3 (walnuts, flaxseed)

- Leafy greens

- Calcium-rich foods

EXTRA TIPS

- Maintain healthy weight

- Gentle exercise & stretching

- Avoid long sitting

- Keep joints warm

- Drink enough water