Cookbooks For Rheumatoid Arthritis

[Lutgarda Briseno]

Lastmonth, chef Seamus Mullen shared a few recipes with Bon Appetit. All of them featured parsley, an ingredient that he's found helps to keep his rheumatoid arthritis in check. And today, Epicurious talks with the chef in detail about his rheumatoid ordeals, his search for food that can keep him healthy, and the inspiration behind his new cookbook, Hero Food:

When I was first diagnosed, I read a lot about the impact of diet on RA. I started buying cookbooks and diet books that dealt with the relationship between food and health, and not a single one of them seemed the least bit inspirational. Frankly I couldn't imagine anyone flipping through one of these books and thinking, "Wow! That sounds amazing, I can't wait to chef-up a tempeh and almond, dairy-free, wheat-free burrito!"

Rheumatoid arthritis is a chronic systemic autoimmune disease affecting millions. It is characterized by persistent pain, stiffness, and progressive joint destruction leading to crippling deformities, particularly in the hands and feet. What can we do to prevent and treat it?

The theory is that anti-Proteus antibodies against the bacterial molecule may inadvertently damage our own joint tissues, leading eventually to joint destruction. Therefore, interventions to remove this bacterium from the bodies of patients, with consequent reduction of antibodies against the organism, should lead to a decrease in inflammation.

As we saw in my video Avoiding Chicken to Avoid Bladder Infections, urinary tract infections originate from the fecal flora. The bacteria crawl up from the rectum into the bladder. How might we change the bugs in our colons? By changing our diet.

A shift from an omnivorous to a vegetarian diet has a profound influence on the composition of urine as well. For example, those eating plant-based had higher levels of lignans in their urine. Up until now, it was thought that they only protected people from getting cancer, but we now know lignans can also have antimicrobial properties. Perhaps, they help clear Proteus mirabilis from the system. Either way, these data suggest a new type of therapy for the management of rheumatoid arthritis: anti-Proteus measures including plant-based diets.

The Mediterranean diet is all about whole grains and legumes, unrefined cereals, and high consumption of olive oil, fruits, and vegetables (1). These are oxygen and iron-rich foods that improve circulation and reduce inflammation. It also involves high consumption of fish, moderate consumption of dairy products, and moderate wine consumption.

Studies have identified the beneficial effects of the Mediterranean diet in reducing pain and increasing physical function in people with rheumatoid arthritis (RA) (2). This is an autoimmune condition where your body has developed antibodies that are attacking your joints.

A beloved classic in Corfu, Greece, this dish can be made with cod or perch fillets, beautifully seasoned with pepper, salt, cayenne, paprika, and onions. Cod is believed to decrease morning stiffness, joint pain, and joint swelling (3). Plus, this meal is high in protein and good fats.

Tabbouleh is a vegan salad and one of the national dishes of Lebanon. It consists of bulgur wheat, fresh parsley, mint, cucumber, tomatoes, and red onions. Olive oil and lemon juice make up the seasoning, along with finely chopped garlic.

Bulgur wheat contains phytochemicals such as vitamins, selenium, and magnesium that have potent anti-inflammatory powers. Olive oil is also known to significantly improve handgrip strength, morning stiffness, and joint pain.

Hummus is one of the most popular spreads or dips in the Middle East. It is packed with nutrients and has many health benefits. Hummus is made of chickpeas and is a great source of plant-based protein. It packs an impressive amount of iron, folic acid, magnesium, manganese, and B vitamins that help fight inflammation.

The virgin olive oil in hummus consists of an important antioxidant called oleocanthal, which has anti-inflammatory properties (4). Chickpeas and garlic contain nutrients and fiber that help ease inflammation caused by RA.

This Moroccan classic is made with fragrant spices, olive oil, butter, red onions, garlic cloves, cilantro, parsley, blanched almonds, and Turkish apricots. This is a powerful anti-inflammatory food that helps to ease RA.

Season the chicken with cinnamon, ginger, turmeric, pepper, salt, and olive oil, and allow to marinate. After a few hours, add butter and oil to a skillet to brown the chicken. Remove the chicken and set it aside.

In a separate bowl, prepare the apricot mixture with honey, water, a cinnamon stick, and apricots. Add this mixture and cook for 10 minutes. Discard the herbs and whole spices and sprinkle some almonds before serving.

This Turkish dish is made using Barbunya beans, Borlotti beans, or cranberry beans available in Western Asia, the Middle East, and central Europe. These beans are a kind of kidney bean packed with the goodness of omega-3. Omega-3 has modulatory effects on RA and can reduce swelling and tenderness in the joints (5).

This fragrant Greek spinach and rice dish is famous for its flavor and texture. The antioxidants in spinach help to relieve inflammation associated with RA. It is high in kaempferol, which reduces inflammation and prevents the progression of osteoarthritis.

Salmon is very high in vitamin D, which is considered a bone-building nutrient. Individuals living with RA often experience bone loss around inflamed joints; foods high in protein, calcium, and vitamin D can help with this. Fish oil is high in omega-3 fatty acids that help lower inflammation and control the pain and swelling related to RA.

Season the salmon with lemon juice, garlic, olive oil, and oregano, and pan-fry it with a drizzle of olive oil. Transfer it to a plate and top it off with tomatoes, olives, cucumber, parsley, basil, feta, olive oil, salt, and pepper.

This sweet-savory combo is very popular and a powerhouse of nutrients. They are very high in antioxidants, fibers, potassium, and copper, which are good for RA. In fact, people with RA should eat foods high in potassium to relieve pain.

This delicious dip works well with grilled kababs, lamb, falafel, or gyros. It contains yogurt, garlic, cucumber, fresh lemon juice, olive oil, and fresh dill. Apart from the olive oil and garlic that are great for RA, yogurt has good bacteria that help decrease inflammation.

Kale is packed with antioxidants like vitamins A, C, E, and K that protect against free radical damage. Avocados are rich in essential fats that protect the joints from inflammation. Combined with Medjool dates, this recipe can do wonders for your RA inflammation.

The anti-inflammatory ingredients used in the Mediterranean diet can help relieve joint pain and inflammation associated with RA. They can also help to get rid of many auto-immune conditions, including rheumatoid arthritis.

*The information on this site is based on research, but should not be treated as medical advice. Before beginning any new diet plan, we recommend consulting with a physician or other professional healthcare provider. Results may vary based on various health factors, individual weight loss plans and adherence to the meal plan.

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Next, I shifted to a gluten-free, whole foods diet, eliminating wheat, sugar and processed foods. This dramatically reduced my pain for about a week giving me hope, but unfortunately the results were temporary. The pain quickly returned and started escalating again.

Finally, a friend told me about the GAPS diet, which has a lot of similarity to paleo. Her mother had tried GAPS for inflammatory bowel disease (IBD) and found it very helpful. Since IBD is an autoimmune disease too, I figured that was worth a try. Within one week, I started to feel improvements and they lasted. For the first time I felt like my body had hit a turning point. The inflammation that had been rising for 6 months started decreasing instead. I went from excruciatingly painful daily flares to having moderate flares a few times per month. I went from intense daily pain to mild daily pain. As my pain improved, my sleep improved, and so did my energy levels. I went from being disabled in many ways to regaining function again. I was still quite weak and exercise often caused flares, but life was markedly better. Unfortunately, after 5 months, my improvements plateaued.

Now that I was feeling better, I was ready to start reintroductions, and I took it slowly. It was a science experiment with me at the center, and I wanted accurate results. Over the next few months, I learned that nightshades and dairy were my biggest food triggers, whereas eggs and homemade chocolates I could enjoy every day. I also learned that nuts and seeds were fine in moderation, but if I had them every day, inflammation would return. It was so empowering to get this knowledge! Over the next few years, I developed many delicious recipes within my personalized healing diet. Joy returned to my kitchen and my life.

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