Arthritis Foundation Logo
Español ES
Your Local Area
Sign In
Popular Search
arthritis gout home ja
Suggested Content
Article
Rx for Access
Online resource that helps patients better understand health coverage options, choose the right coverage, manage the denial process and reduce health care costs.
Article
Do I Have Arthritis?
Think you may have arthritis? Learn about the four most common warning signs.
Article
Gout
Gout is an inflammatory type of arthritis that can come and go.
Arthritis Foundation Logo
  • About Arthritis
    Common Topics
    woman holding her wristWhat Is Arthritis?

    Arthritis is not one disease. Learn about the different types of arthritis, how they differ and why it’s important.

    microbesInflammation and the Immune System

    Body-wide inflammation is at the root of most chronic diseases — and you may have more control over it than you think.

    Patient talking with nurseNewly Diagnosed With Arthritis

    A new arthritis diagnosis can be overwhelming. These tips can help.

    • Understanding Arthritis
    • Arthritis Types
    • More About Arthritis
    • Where it Hurts
    • Related Conditions
  • Treatments
    Common Topics
    Managing Arthritis Care Costs

    Learn the basics about health care costs and financial tools available to you.

    Man with head in hands on bedWebinar: Arthritis Fatigue Causes and Solutions

    Learn the various causes of arthritis-related fatigue and strategies to combat weariness.

    About Biosimilars

    More of these biologic medications will soon be available. Learn what they are, whether you should consider them and what to ask your doctor.

    • Treatment Plan
    • Drug Guide
    • Joint Surgery
    • Complementary Therapies
    • Insurance Management
  • Healthy Living
    Common Topics
    Woman with upset stomachMicrobiome, Gut Health & Arthritis

    Microbiome, microbes, microorganisms – these terms may be confusing, but the types of bacteria living in and on our bodies can impact arthritis. Learn what helps or harms the microbiome and the health of your gut and discover dietary changes that can make a difference. This episode was originally released on January 19, 2021.

    woman consoling anotherArthritis and Mental Health

    Learn about the connection between arthritis, depression and anxiety and how these conditions can make your arthritis worse.

    Woman ExercisingYour Exercise Solution (YES)

    Movement is the best medicine, even when your joints hurt. Your Exercise Solution (YES) is a resource to help you create a physical activity routine with modifications developed and approved by physical therapists.

    • Ease of Use Products
    • Managing Pain
    • Recipes & Nutrition
    • Physical Activity
    • Emotional Well-being
    • Daily Living
    • Family & Relationships
  • Juvenile Arthritis
    Common Topics
    JA Family Summit

    Learn about the National Juvenile Arthritis Conference, a place for families to connect, share and learn.

    JA Camps

    The Arthritis Foundation’s JA camp programs give kids with arthritis and related childhood rheumatic diseases the chance to make lasting memories.

    Juvenile Arthritis Volunteer

    • About Juvenile Arthritis
    • Treatment
    • Managing Pain
    • Medical Decisions
    • Nutrition
    • Emotional Well-being
  • Professionals
    Common Topics
    Transforming Clinical Interactions

    The Live Yes! Arthritis community connects patients with others online and in-person for support and education, and encourages patients to play an active role in their health care.

    Partners 4 Patients with Arthritis

    The Arthritis Foundation recently launched an initiative to build stronger relationships and increase recognition of our most engaged practices. 

    Fellowships

    See how we're aiming to address the growing shortage of arthritis specialists, especially in under-served parts of the country.

    • Better Living Toolkits
    • Our Issue Briefs
  • Science
    Common Topics
    OACS Forum Series

    The Osteoarthritis Clinical Studies Forum Series features OA thought leaders from across the globe discussing the future of how the disease can be treated to improve patient outcomes.

    man bandaging boy's kneeConquering Childhood Arthritis

    The Arthritis Foundation is mobilizing patients and their families to engage in studies comparing the effectiveness of treatments for juvenile arthritis and funding research for more options.

    Focus

    • Awards
    • Funding Opportunities
    • OACS Forum Series
    • Osteoarthritis Focus
    • Participate in Clinical Trials
    • Partnerships
    • Publications
  • Get Involved
    Common Topics
    Capital hillAction Center

    Take action today - use the resources here to learn who your elected officials are, what opportunities we have to advocate from the comfort of your own home, federal and state legislation, and more!

    woman listening to podcastLive Yes! Podcast

    You may have arthritis, but it doesn't have you. The Arthritis Foundation’s one-of-a-kind podcast. Hosted by patients, for patients.

    Walk to cure arthritisWalk To Cure Arthritis

    Join the movement and make an impact by honoring those who rock your world at the Arthritis Foundation’s signature walk event, Walk to Cure Arthritis. Register as an individual or form a team and Rock the Walk in your community!

    • Advocacy
    • Ways to Give
    • Fundraising
    • Volunteer
    • Partnership
    • Live Yes! Arthritis Community
Donate
Back

Do Vegan or Vegetarian Diets Help Reduce Arthritis Inflammation?

Learn the potential benefits and pitfalls of following the popular diet. 

By Amanda Baltazar

Science has long touted the inflammation-fighting benefits of a healthy diet: one low in saturated fats and added sugars and high in fruits, veggies, lean protein (such as omega-3-rich wild salmon) and whole grains. Many people also believe that avoiding animal products makes for an even healthier diet.

As a result, people with inflammatory types of arthritis may be tempted to go vegetarian (no meat) or vegan (no animal products at all, including meat, eggs and dairy) in the hope that doing so will help them better manage their disease. Here’s what you should know about the possible benefits and pitfalls of these diets.

What the Science Says
There are various studies on the impact of these diets on inflammation, but results are mixed. In a 2015 study published in Complementary Therapies in Medicine, 600 participants followed a vegan diet for three weeks which significantly reduced C-reactive protein (CRP), a key marker for acute and chronic inflammation.

Likewise, a 2017 meta analyses of 17 studies published in Public Health Nutrition found that following a vegetarian or vegan diet for two or more years was associated with lower CRP levels. Of the 17 studies evaluated, 12 compared the results of following a lacto-ovo vegetarian diet (one that includes dairy and eggs) versus a diet that includes meat. However, in three of the studies, following a vegetarian diet was also linked to increased levels of another inflammatory biomarker, IL-6. But according to the study’s authors, these findings should be interpreted with caution, and more studies are needed to evaluate the link between vegetarian diets and increased IL-6 levels.     

Other Benefits and Potential Pitfalls
Going meat-free has benefits unrelated to inflammation, too. Vegans and vegetarians are less likely than meat eaters to be overweight or obese, and they tend to have lower blood pressure and cholesterol levels, says Duo Li, PhD, professor of nutrition at Zhejiang University in China and author of a small study published in the Journal of Agriculture and Food Chemistry in 2011. 

But there are potential pitfalls, too. Vegetarians, and especially vegans, have low blood levels of vitamin B-12 and D, calcium and essential fatty acids, according to Dr. Duo’s study and another study published in the American Journal of Clinical Nutrition in 2014.  These vitamins and minerals play important roles in bone health, and low levels of fatty acids are associated with a several cardiovascular risk factors. Vegans may also have higher levels of homocysteine, an amino acid that has been linked to heart disease, and lower levels of HDL, the “good” cholesterol, known to protect the heart.  

If you decide to go full or part-time vegetarian or vegan, you may need to take some supplements, says Kim Larson, RDN, CD, CSSD, national spokesperson for the Academy of Nutrition and Dietetics. These include omega-3 fatty acids for your heart and to protect against inflammation, iron to protect against anemia, zinc for the immune system, vitamin D and calcium for strong bones, vitamin B-12 for energy and selenium for a healthy thyroid. 

No matter what diet you choose, it’s important to consult with your doctor first and seek guidance from a registered dietician, especially if you want to add supplements.

A Way of Life 
With these diets, it’s not just about what you’re avoiding (meat, eggs and dairy), but it’s also about what you’re eating. People who switch to either diet should fill up on more fruits, vegetables, legumes, nuts and seeds and whole grains (i.e., brown rice and barley) instead of empty carbs like white pasta, bread or rice. These healthy alternatives are packed with phytochemicals (plant-based compounds) that include antioxidants, flavonoids and carotenoids, all of which help reduce inflammation and protect the tissues from oxidation, which can damage them.

Any diet, including a vegan or vegetarian one, can reap the anti-inflammatory benefits of adding certain oils, says Larson. Extra virgin olive oil helps reduce inflammation and can have a similar effect of ibuprofen.  However, she advises using it at low temperatures because high heat destroys its beneficial compounds, called polyphenols – so use it in salad dressings or for tossing pasta, not just for frying and baking. 

If you want to try a vegan or vegetarian diet, start with a “meatless Monday”, and gradually build up to more meat-free meals, advises Rene Ficek, RD, lead nutritionist at Seattle Sutton’s Healthy Eating. You can go vegan overnight, she adds, though doing it gradually often makes it easier both mentally and physically since suddenly cutting out meat can lead to crankiness, headaches and digestive changes.

If you still want to eat meat, consider making it a side dish, rather than the focus of your meal.  Try serving it in smaller amounts in a dish that prioritizes vegetables, such as a stir fry or a hearty salad. You can also mix it with a protein-rich soy product such as tofu or tempeh, or with seitan (wheat gluten).

Bottomline: You don’t have to adopt an “all or nothing” attitude to receives the benefits of a mostly plant-based diet “Going vegan or vegetarian doesn’t have to be a full-time commitment; it can be certain days or certain meals,” Ficek says.

Nutrition
View All Articles
Increasing Fiber

Nutrition

Increasing Fiber
Learn how eating a high-fiber diet may help reduce inflammation caused by arthritis and related conditions.
Read More
Popular Diets and Juvenile Arthritis

Nutrition

Popular Diets and Juvenile Arthritis
Learn what the science says about trendy diets for JA symptoms.
Read More

Stay in the Know. Live in the Yes.

Get involved with the arthritis community. Tell us a little about yourself and, based on your interests, you’ll receive emails packed with the latest information and resources to live your best life and connect with others.

 
Get Involved
  • Live Yes! Arthritis Community
  • Live Yes! Connect Groups
  • Live Yes! Online Community
  • Local Office
  • Fundraising
  • Webinars
  • Volunteer Portal
  • Store
About
  • About Us
  • Annual Report
  • Careers
  • Code Of Ethics
  • Financials
  • News and Stories
  • Privacy Notice
  • Terms of Use
  • Español
Join Us
  • Jingle Bell Run
  • JA Camps
  • Pathways Conference
  • Walk to Cure Arthritis
  • Fundraise Your Way
  • JA Family Summit
Home Office
  • 1355 Peachtree St NE Suite 600
  • Atlanta, GA 30309
  • Helpline: 1-800-283-7800
  • Contact Us
 
75th anniversary logo
Ashburn, VA
78° Arthritis Index Beneficial
See More Details
Arthritis Foundation is a qualified 501(c)(3) EIN 58-1341679
I Want to Contribute
I Need Help
  • Donate

    Donate

    Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life.

  • Volunteer

    Volunteer

    Join us and become a Champion of Yes. There are many volunteer opportunities available.

  • Live Yes! INSIGHTS

    Live Yes! INSIGHTS

    Take part to be among those changing lives today and changing the future of arthritis.

  • Partner

    Partner

    Proud Partners of the Arthritis Foundation make an annual commitment to directly support the Foundation’s mission.

Donate


Ways to Give

Every gift to the Arthritis Foundation will help people with arthritis across the U.S. live their best life. Whether it is supporting cutting-edge research, 24/7 access to one-on-one support, resources and tools for daily living, and more, your gift will be life-changing.

Make a Donation

Help millions of people live with less pain and fund groundbreaking research to discover a cure for this devastating disease. Please, make your urgently-needed donation to the Arthritis Foundation now!

Become a Member

Become an Arthritis Foundation member today for just $20 and you'll receive access to helpful tools..... and more. 

Make a Honor or Memorial Gift

Honor a loved one with a meaningful donation to the Arthritis Foundation. We'll send a handwritten card to the honoree or their family notifying them of your thoughtful gift.

Gift Planning

I want information on ways to remember the AF in my will, trust or other financial planning vehicles.
 

Other Ways to Give

  • Match Gift
  • Donate a Car
  • Donor-Advised Funds

Volunteer


Volunteer Opportunities

The Arthritis Foundation is focused on finding a cure and championing the fight against arthritis with life-changing information, advocacy, science and community. We can only achieve these goals with your help. Strong, outspoken and engaged volunteers will help us conquer arthritis. By getting involved, you become a leader in our organization and help make a difference in the lives of millions. Join us and become a Champion of Yes.

Become a Volunteer

More About Volunteering

  • Walk to Cure
  • Jingle Bell Run
  • Do it Yourself Fundraising
  • JA Camp
  • Start a Live Yes! Connect Group
  • Be an Online Community Moderator
  • Local Leadership Board

Live Yes! INSIGHTS


Give Just 10 Minutes.

Tell us what matters most to you. Change the future of arthritis.

By taking part in the Live Yes! INSIGHTS assessment, you’ll be among those changing lives today and changing the future of arthritis, for yourself and for 54 million others. And all it takes is just 10 minutes.

Your shared experiences will help:

- Lead to more effective treatments and outcomes
- Develop programs to meet the needs of you and your community
- Shape a powerful agenda that fights for you

Now is the time to make your voice count, for yourself and the entire arthritis community. 

Currently this program is for the adult arthritis community.  Since the needs of the juvenile arthritis (JA) community are unique, we are currently working with experts to develop a customized experience for JA families. 

How are you changing the future?

By sharing your experience, you’re showing decision-makers the realities of living with arthritis, paving the way for change. You’re helping break down barriers to care, inform research and create resources that make a difference in people’s lives, including your own.

Get Started

Partner


Meet Our Partners

As a partner, you will help the Arthritis Foundation provide life-changing resources, science, advocacy and community connections for people with arthritis, the nations leading cause of disability. Join us today and help lead the way as a Champion of Yes.

Trailblazer

Our Trailblazers are committed partners ready to lead the way, take action and fight for everyday victories. They contribute $2,000,000 to $2,749,000

Visionary

Our Visionary partners help us plan for a future that includes a cure for arthritis. These inspired and inventive champions have contributed $1,500,00 to $1,999,999.

Pioneer

Our Pioneers are always ready to explore and find new weapons in the fight against arthritis. They contribute $1,000,000 to $1,499,999.

Pacesetter

Our Pacesetters ensure that we can chart the course for a cure for those who live with arthritis. They contribute $500,000 to $999,000.

Signature

Our Signature partners make their mark by helping us identify new and meaningful resources for people with arthritis. They contribute $250,000 to $499,999.

Supporting

Our Supporting partners are active champions who provide encouragement and assistance to the arthritis community. They contribute $100,000 to $249,999.

More About Partnerships

  • Partner with Us
  • Ease Of Use Commendation
  • Let's Get a Grip On Arthritis
  • Promotions that Give Back