Certain foods may aggravate or suppress inflammatory joint pain in the sacroiliac (SI) joint. Making the right food choices can help you reduce SI joint pain and maintain a healthy immune system, preventing further inflammation.
Making smart food choices to reduce SI joint pain.
The immune system is responsible for the body's protective inflammatory functions, and nutrition acquired through a healthy diet allows the cells in the immune system to function optimally.
Inflammation is a natural response of the body’s immune system to eliminate or reduce injury, infection, or stress. If this inflammatory response in the body becomes chronic, it can eventually lead to a variety of health problems, including SI joint pain—and consuming certain foods can worsen inflammation over time.
Foods that trigger SI joint inflammation
Processed foods increase inflammation.
If you have SI joint pain, avoiding foods that can trigger inflammation in your body is essential. Some of the most common inflammatory foods include processed foods, which are discussed below:
- Sugar. Consuming high amounts of sugar can lead to weight gain, a known risk factor for inflammation. Sugar consumption also causes a rapid spike in blood sugar levels, which triggers insulin release. High levels of insulin can cause inflammation in the body.,
- Refined carbohydrates. Refined carbohydrates include white flour products (bread, rolls, crackers), white rice, white potatoes, and some types of cereal. These high-glycemic index foods fuel the production of advanced glycation end (AGE) products that stimulate inflammation in the body.
- Saturated fats. Saturated fats are a type of fat that is commonly found in animal products, such as meat, butter, and cheese. They are also found in plant-based foods, such as coconut oil and palm oil. Consuming high amounts of saturated fats can initiate an inflammatory response by producing pro-inflammatory cytokines, which are proteins that can trigger inflammation., High consumption of saturated fats can also worsen arthritis inflammation, a common cause of SI joint pain.
- Trans fats. Trans fats can be found in fast food, fried food products, processed snack foods, frozen breakfast products, cookies, and most stick margarine. Trans fats are known to contribute to the development of insulin resistance, which can lead to chronic inflammation over time.
- Alcohol. Excessive alcohol consumption weakens liver function and can result in inflammation. Long-term consumption of alcohol is linked to the production of pro-inflammatory molecules.
It is recommended to avoid these foods as much as possible to help the body recover from inflammation and prevent further damage to tissues and organs.
Foods that may help reduce SI joint inflammation
Healthy foods to eat to reduce inflammation.
There is strong evidence to support that certain foods have been shown to reduce inflammation, strengthen bones, and boost the immune system. Incorporating these foods into a regular dietary plan may help reduce inflammation and ease your SI joint pain symptoms.
Common anti-inflammatory foods include:
- Fruits. Fruits are naturally sweet, and many offer a substantial dose of antioxidants, fiber, vitamins, minerals, and other essential nutrients.
- Berries. Berries high in antioxidants, such as cherries, strawberries, blueberries, and red raspberries, help the body remove free radicals that promote inflammation.
- Avocado. Avocados have a high content of monounsaturated fats and vitamin E. This type of fat is anti-inflammatory and linked to decreased risk of joint damage seen in osteoarthritis.,
- Vegetables. Vegetables are rich in antioxidants and essential nutrients that protect against cell damage and lower inflammation throughout the body, including joints.,
- Leafy greens. Cruciferous vegetables and leafy greens, such as broccoli, spinach, kale, and bok choy are packed with vitamins A, C, and K, which protect the cells from free-radical damage. Another benefit of these vegetables is the presence of a natural compound called sulforaphane. Research shows sulforaphane blocks the inflammatory process and might slow cartilage damage in certain arthritic conditions.
- Bulb vegetables. Bulbs such as onions, garlic, leeks, and shallots are rich in a type of antioxidant called quercetin. Research indicates that quercetin can help relieve inflammation in the body.
- Fish. Essential fatty acids, such as omega-3, are potent anti-inflammatory compounds. These compounds are abundant in fatty fish, and fish oils have been shown to slow the development of arthritis and decrease the production of inflammatory compounds. Rich sources of omega-3 fatty fish include salmon, tuna, sardines, and mackerel.
- Whole grains. Whole grains comprise three parts, the bran, germ, and endosperm. Refined grains lack the bran and germ, where most vitamins, minerals, and proteins are found. Consumption of whole grains that contain all the natural layers has been linked to lower levels of inflammatory markers in the blood. Examples of whole grains include whole wheat, oats, brown rice, quinoa, and buckwheat.
- Nuts and seeds. Nuts and seeds are a good source of polyunsaturated and monounsaturated fats, protein, antioxidant vitamins, and alpha-linolenic acid (ALA) —a type of anti-inflammatory omega-3 fatty acid. Examples of nuts and seeds rich in anti-inflammatory nutrients include walnuts, peanuts, almonds, pistachios, flaxseed, and chia seeds.
- Spices. Certain spices have shown to have anti-inflammatory and pain-relieving properties. Common examples include garlic, turmeric, ginger, and cinnamon.,,
- Oils. All oils are a mixture of monounsaturated, polyunsaturated, and saturated fatty acids. The ratio of these individual fatty acids determines whether the oil or fat is helpful or harmful for inflammation. Some beneficial oils for reducing inflammation include olive, grapeseed, walnut, avocado, and soybean oil.
- Beverages containing polyphenols. Polyphenols are compounds from plants that have strong anti-inflammatory effects. Green, black, and white teas are abundant in polyphenols that reduce inflammation and slow cartilage degeneration., Coffee is another large source of antioxidant polyphenols that have been shown to reduce inflammation.
- Water. Hydration is critical for removing inflammatory toxins that cause inflammation. Adequate water can help keep joints well-lubricated and reduce the effect of excess inflammatory compounds. In general, it is recommended to drink at least 64 oz of water per day (eight 8 oz glasses). However, this quantity may vary depending on your age and activity level.
Avoiding inflammatory foods and incorporating anti-inflammatory foods into your diet can be a beneficial lifestyle change to help reduce the symptoms of SI joint pain and chronic inflammation.
It is important to note that dietary changes are not quick fixes or stand-alone treatments for SI joint pain. Talk with your doctor before trying a new diet, home remedy, or supplement to ensure it does not adversely interfere with your health or current medications.
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