Wellness and Diets

Indian Diet Chart For Joint Pain

There is no such accurate diet for joint pain, but over the years people have followed some specific food products and come up with their own diet for a Joint pain that helps in reducing the pain and joint inflammation. 

Healthy eating with lots of fresh fruits and leafy vegetables can help you a lot and forms an important part of the diet for Joint pain. Having healthy food can help you control your weight which in turn will ease of the stress on your joints. 

Veggies like broccoli, cabbage, cauliflower are rich in proteins and other components that help you lessen the joint pain. 

Food ingredients like onion and garlic contain Diallyl Disulfide which is highly effective for body and can help you with a number of diseases including joint pain.

Turmeric in India is an important ingredient in most of the Ayurveda remedies and so is in case of diet for joint pains. It is been used in almost every other Indian recipe and is a cure for many of problems and effective for joint pain too. 

You can always snack on a handful of nuts like almonds, walnut, pistachio, black grapes etc. that can certainly form an important part of your diet for joint pain.

You should always avoid eating deeply fried and processed foods. They cannot, in any case, be beneficial for your health. 

Also try and cut out on refined carbs, sugars, dairy products as they can contribute an increase in joint pain due to the proteins they contain. Alcohol and tobacco can lead to no of health problems, joint pain is one. 

Though there is no such established diet plan for joint pain, what might work for one person may not work for others, but there is no harm in trying out and controlling your diet and find out the best one that works for you.

Weekly Diet Chart For Joint Pain

Breakfast (8:00-8:30AM): Wheat dosa 3 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM): 1 portion 
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): 1 cup rice+Palak dal 1/2 cup + 1/2 cup Beetroot subji
Evening (4:00-4:30PM): 1 glass lemon juice + Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM): Wheat dosa 3 + 1 cup Bitter guard subji.

Breakfast (8:00-8:30AM): chappati-3+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg)
Mid-Meal (11:00-11:30AM): green gram sprouts 1 cup
Lunch (2:00-2:30PM): 4 Roti+1/2 cup salad + Fish curry (Salmon 75g).
Evening (4:00-4:30PM): 1 portion 
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM): 3 Roti / chappathi.+ Tomato subji 1/2 cup.

Breakfast (8:00-8:30AM): Egg sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM): 1 portion 
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): Tomato Veg pulav rice 1.5 cup+ 1 cup Low fat curd.
Evening (4:00-4:30PM): 1 cup light black/green tea+ 2 biscuit
Dinner (8:00-8:30PM): 3 roti/ Chapathi+ Ladies finger subji 1/2 cup.

Breakfast (8:00-8:30AM): Besan cheela 3 + 1 tbs green chutney+ 1 boiled egg
Mid-Meal (11:00-11:30AM): 1 portion 
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): 1 cup brown rice +Tomato with coconut curry 1/2 cup+ Spinach subji 1/2 cup.
Evening (4:00-4:30PM): 1 cup skim milk.
Dinner (8:00-8:30PM): Broken weat upma 1 cup+ 1/2 cup green beans subji

Breakfast (8:00-8:30AM): Mushroom Paratha 2 + Tomato chutney.
Mid-Meal (11:00-11:30AM): plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM): 1 cup rice+ Tuna curry ( 80 gm Tuna)+ 1/2 cup kale salad.
Evening (4:00-4:30PM): 1 portion 
Fruits(Pineapple, Blueberry, Orange, Apple, cherries.)
Dinner (8:00-8:30PM): 3 Roti/ chapati+ 1/2 cup mix veg curry

Breakfast (8:00-8:30AM): Oats upma 1 cup + 1 boiled egg.
Mid-Meal (11:00-11:30AM): 1 portion 
Fruits (Pineapple, Blueberry, Orange, Apple, cherries.)
Lunch (2:00-2:30PM): 1 cup rice+ Mushroom curry 1/2 cup + Ladies finger subji 1/2 cup+ celery salad 12 cup
Evening (4:00-4:30PM): 1 cup milk with walnuts
Dinner (8:00-8:30PM): 3 Roti / chappathi+Ridge guard subji 1/2 cup.

Breakfast (8:00-8:30AM): Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM): 1 cup boilled black channa.
Lunch (2:00-2:30PM): 1/2 cup rice + 2 medium chappati+ Fish masala 1 cup( Mackerel 75 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM): 1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM): Broken wheat upma 1 cup+ 1/2 cup green beans subji

Food Stuff  To Limit:
Phytates: Found in nuts, seeds and grains. They easily bind to calcium therefore limiting its availability for absorption. Try not to eat phytate-containing foods and dairy foods together.
Oxalates: Found in sweet potatoes, rhubarb, spinach and beetroot. Very reactive molecules. Bind to calcium therefore reducing its absorption. Interfere with calcium storage in cells. Don't eliminate these food just be aware that they are not the best providers of calcium.
Alcohol: Interferes with vitamin D activation by the liver and kidneys. Inhibits vitamin D activating enzymes in the liver. It is a diuretic therefore it increases calcium excretion through urine. Increases Parathyroid hormone (PTH) levels and therefore decreases calcium reserves in the body. Try to limit your alcohol intake.
Caffeine: It is believed that caffeine decreases calcium absorption by interfering with vitamin D absoprtion. Caffeine is also a diuretic therefore it increases calcium excretion in the urine.

Dieting Do's And Dont's For Joint Pain

Dieting Do's:
Include high calcium rich foods (beans, milk, cheese, tofu, fish, dry fruits)
Eat fresh, alkalizing vegetables and fruits every day, preferably organic.
Prefer home made foods over outside foods.
Do check for iodine content on food labels.
Include omega-3 rich foods such as fish, walnuts, almonds, flax seeds, olive oil, canola oil.

Dieting Don'ts:
Avoid consumption of caffeinated products.
Limit the intake of phosphorus containing foods- meat, soft drinks. Never consume Iron rich foods along with calcium rich foods as that might lead to malabsorption.
Foods with high levels of oxalic acid such as spinach, collard greens, sweet potatoes, rhubarb and beans prevent calcium absorption. So don't consume calcium rich foods along with these foods.

Food Items Safe To Have:
Cereals & cereal products: Ragi, bajra, whole wheat flour.
Pulses & Legumes: Lentils, peas, kidney beans, chickpeas, toor daal, soy beans.

Fruits & Vegetables: Custard apples, chikus, apple, white jamun, grapes, lemons, oranges,blue berries, pineapple, carrots, beetroots, bottle gourd, bitter gourds, spinach, Indian spinach, colocasia, drumsticks, yam, taro, tapioca, coriander leaves, broccoli, celery, spring onions, garlic, ginger.
Milk & milk products: Milk liquid, curd, cottage cheese, ghee, chhach, lassi, custard.
Meat, Fish & Poultry: Sweet and salt water fishes (especially beneficial if taken with bones), eggs, Chicken (lean and/or fowl).
Nuts & Oils: Almonds, raisins, pista, walnuts, vegetable oil, mustard oil.
Fortified breakfast cereals, juices, milk products, yogurt etc.