Diet Q&A

Below are the answers to common questions about diet. Please read them if this is your first visit.

Overview

You are here because you are looking for answers and you have many questions.

There maybe answers to questions you have not even thought to ask!

I hope these questions and answers guide you on your way to health, healing and happiness.

Once you have the answers, the path seems clear, but without, the path is dark and very hard to find.

Keep reading. Persistence is the way to success.

You can make use of the Audio Player in the header above.

Arthritis, Back Pain & Inflammation

What is arthritis, and why are there so many different types?

Arthritis is an umbrella term covering many joint conditions with different causes, including inflammation, autoimmunity, wear-and-tear, and metabolic factors.

What is inflammation, and how does it relate to arthritis pain?

Inflammation is the immune system’s response to perceived threats. When chronic or misdirected, it can damage joints and cause persistent pain and stiffness.

Is arthritis always progressive?

No. Many people experience long periods of stability or remission, especially when underlying drivers are addressed.

Can arthritis go into remission?

Yes. Remission is possible, particularly in inflammatory arthritis, though approaches and timelines vary.

Why do symptoms flare and settle?

Flares reflect changes in immune activity influenced by stress, diet, sleep, infections, and other triggers.

Why do some people have severe pain with little joint damage?

Pain is influenced by inflammation, nervous system sensitivity, and immune signalling, not just structural damage.

Why does arthritis affect the whole body, not just joints?

Inflammation is systemic and can affect energy, muscles, organs, mood, and brain function.

Is arthritis an autoimmune disease?

Some types, like rheumatoid arthritis and ankylosing spondylitis, are autoimmune; others, like osteoarthritis, are primarily degenerative but may involve inflammation.

What’s the difference between inflammatory and degenerative arthritis?

Inflammatory arthritis is driven by immune activation, while degenerative arthritis involves wear-and-tear and cartilage breakdown, though both can cause pain and stiffness.

What is rheumatoid arthritis?

Rheumatoid arthritis is an autoimmune disease causing chronic inflammation, joint damage, and systemic symptoms such as fatigue and low-grade fever.

What is ankylosing spondylitis?

Ankylosing spondylitis is a type of autoimmune arthritis primarily affecting the spine and sacroiliac joints, causing stiffness and pain that improves with movement.

Is osteoarthritis caused by inflammation?

Osteoarthritis is not primarily autoimmune, but low-grade inflammation can accelerate cartilage breakdown and contribute to pain.

Why does my back hurt when I rest or wake up?

Inflammatory back pain often worsens with rest and improves with movement due to overnight immune activity.

Can I make arthritis go away?

While structural damage may remain, inflammation and pain can be reduced significantly with diet, lifestyle, and medical management.

How do I put arthritis into remission?

Remission is achieved by addressing inflammation triggers, optimizing gut health, supporting mobility, and following medical guidance for autoimmune types.

What’s the hardest part of overcoming inflammation and arthritis?

Identifying personal triggers and making consistent, sustainable lifestyle changes.

Can you really reverse arthritis?

Full reversal of structural damage is rare, but symptoms, inflammation, and function can improve dramatically with proper interventions.

How do you get rid of arthritis?

“Getting rid” usually means controlling inflammation, managing pain, improving mobility, and achieving remission rather than erasing existing joint damage.

Diet & Inflammation

Can diet really affect arthritis and inflammation?

Yes. Diet strongly influences gut health, immune regulation, and systemic inflammation.

Why do some foods trigger joint pain?

Certain foods can activate immune pathways or disrupt gut balance in susceptible individuals.

Is there one “best” diet for arthritis?

No single diet suits everyone. Anti-inflammatory, plant-rich, minimally processed diets are generally recommended, but individual responses vary.

Why do people respond differently to the same foods?

Differences in microbiome, genetics, immune activity, and prior gut damage explain variability.

Are processed foods inflammatory?

Yes. Ultra-processed foods are linked to higher inflammatory markers and worse outcomes.

Do sugar and refined carbohydrates worsen inflammation?

High intakes can increase insulin resistance, oxidative stress, and inflammation.

What role do food additives, preservatives, and emulsifiers play?

Some additives disrupt gut bacteria and may increase intestinal permeability.

Are nightshade vegetables inflammatory?

They are not inherently inflammatory, though some individuals report sensitivity.

Is gluten a problem for arthritis?

Gluten can worsen symptoms in sensitive individuals, but not everyone benefits from avoidance.

Can plant-based diets help arthritis?

Plant-rich diets are associated with lower inflammation and improved symptoms in some people.

What about meat, dairy, eggs, and fish?

Tolerance varies widely depending on processing, quantity, and individual sensitivity.

Do elimination diets help identify triggers?

Yes, when done carefully with systematic reintroduction and symptom tracking.

How long does it take to notice dietary improvements?

Some notice changes within weeks; others may take months depending on disease severity and adherence.

Can changing diet help back pain?

Reducing inflammation may improve inflammatory back pain and overall joint health.

Is chocolate anti-inflammatory?

Dark chocolate contains polyphenols, but amines, sugar, and dairy may trigger symptoms in sensitive individuals.

Gut Health & Microbiome

What is the gut microbiome?

The gut microbiome is the community of microbes that influence digestion, immunity, and inflammation.

How is gut health linked to arthritis?

Gut imbalance can drive immune activation and systemic inflammation.

What is leaky gut, and is it real?

Increased intestinal permeability is recognised and linked to inflammation and autoimmunity.

Can antibiotics worsen arthritis symptoms?

Antibiotics can disrupt gut bacteria and may temporarily worsen inflammation.

Do probiotics help arthritis?

Some people benefit, but effects depend on strain, dose, and gut environment.

Can improving gut health reduce flares?

Yes. Supporting gut balance can reduce immune activation and improve symptoms.

Lifestyle, Exercise, Supplements, Medications, Autoimmune & Mindset

How does stress affect arthritis and inflammation?

Chronic stress increases inflammatory signalling and pain sensitivity.

Can poor sleep worsen arthritis symptoms?

Yes. Poor sleep elevates inflammatory markers, reduces recovery, and worsens pain perception.

What role does sunlight and vitamin D play?

Adequate vitamin D supports immune regulation and may reduce risk of flares in autoimmune arthritis.

Does alcohol increase inflammation?

Alcohol can increase gut permeability and systemic inflammation, triggering arthritis flares.

Can smoking worsen arthritis?

Smoking increases oxidative stress and inflammation, aggravating autoimmune arthritis.

How does movement reduce joint pain?

Gentle exercise improves circulation, reduces stiffness, and modulates inflammatory pathways.

Why does inactivity often make pain worse?

Prolonged rest stiffens joints, increases inflammation, and sensitizes the nervous system to pain.

Is exercise safe with arthritis?

Yes. Appropriate, gentle movement benefits most people without worsening joint damage.

What types of exercise are best for inflammatory arthritis?

Low-impact aerobic activity, stretching, and strength exercises help maintain mobility and reduce inflammation.

Can exercise worsen joint damage?

High-impact exercise during active inflammation can aggravate joints; gentle movement is safe.

Can supplements help arthritis?

Some supplements (omega-3, vitamin D, selenium) may help, but effects vary by individual and do not replace diet.

Can supplements interact with medications?

Yes, certain supplements can interact; always check with your healthcare provider.

What do arthritis medications do?

They suppress inflammation or immune activity to control symptoms but usually do not address root causes.

Can lifestyle changes reduce medication needs?

In some cases, yes, under medical supervision.

What is autoimmune arthritis?

A condition where the immune system mistakenly attacks joint tissues, e.g., RA or AS.

Can mindset influence pain?

Yes. Stress, fear, and perceived lack of control amplify pain, while purpose and mindfulness can reduce symptoms.

Q&A

Does diet effect inflammation, back pain and arthritis?

Yes. I would say it’s about 70% of what needs attention – Research Links

Why does diet matter?

Nutrients and ingested chemicals effect your microbiomes, membrane permeability, immune signalling and a vast array or processes which can cause inflammation and pain.

Is it enough to go no added fat vegan? Or Low-fat Plant based?

Not if you want maximum health and minimum pain.

Will you need to be vegan forever to be pain free?

Probably not. I’m not.

Is there a recovery diet and protocol I would recommend?

Yes. It’s taken many years to work out and take out the triggers.

Is my recovery diet and protocol mainstream?

No. The closest thing would be what Clint Paddison recommends in his program.

Clint has helped thousands recover. I highly recommend listening to him. But I have more to add.

What is food for – Pleasure or fuel?

Both, but when inflamed and in pain, you must only put the correct fuel in for maximum health gain. Soon you will have the pleasure of less pain and more capability.

What’s the diet aim?

Do everything possibly to minimise pain and optimise health while still receiving enough calories and all essential nutrients. To gain remission if possible. The pleasure of eating takes a back seat.

Was I successful?

Yes. Zero pain, no medication. I can now eat more broadly as my system is more robust and tolerant again.

How do you know it was largely the food?

For years I have been testing foods multiple times and recording reactions. Along with years of research into other people’s experiences doing similar while recovering from inflammatory arthritis. I have compiled a vast amount of information.

Is food the only change you need to make to beat Arthritis and chronic back pain?

No. I would say diet is about 70% of the issue. There are many other environmental and lifestyle factors to optimise if you want maximum health and minimal pain.

Is this information free?

Most of it is. Enough to give you all the information you need. Additionally I have some products that will make changes easier and more convenient.

What about other diets? Mediterranean, Palio (AIP), WFPB, Gluten and Dairy Free, IBD specific, Intermittent fasting, Low FODMAPS, Ketogenic, No Starch, No Lectins?

Some of these diets have value and insight and varying degrees of success. None (to my knowledge) have helped thousands of people gain full or near full remission of inflammatory arthritis.

A no added fat, vegan, whole fresh food plant-based diet with a bunch of exclusions (at least initially) while balancing all mineral and nutrient needs is the only diet I would recommend.

What’s the next step?

Read listen and watch and learn so you can to make informed choices and take action to a better life.

Click the links in the menu below

We can learn a lot from our Diet History

Diet Menu Pages

Questions and Answers

Diet History

Processed “foods”

Food Science

Drinks

Diet Evidence

Arthritis Diets

My Diet Protocol

References

Calder PC, Albers R, Antoine JM, et al. "Dietary factors and low-grade inflammation in relation to overweight and obesity." Br J Nutr. 2007;98 Suppl 1:S41–S49.
De Filippis F, Pellegrini N, Vannini L, et al. "High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome." Gut. 2016;65:1812–1821.
Fitzgerald K, et al. "The role of the gut microbiome in systemic autoimmune disease." Nat Rev Rheumatol. 2020;16:1–15.
Harrison SR, et al. "Effect of dietary interventions on rheumatoid arthritis: a systematic review." Nutrients. 2021;13:4273.
Harris ED Jr. "Rheumatoid arthritis: pathophysiology and implications for therapy." N Engl J Med. 1990;322:1277–1289.
James MJ, et al. "Dietary polyunsaturated fatty acids and inflammatory processes." Br J Nutr. 2000;83 Suppl 1:S59–S66.
Lee YH, et al. "Omega-3 fatty acids and rheumatoid arthritis: a meta-analysis." Clin Rheumatol. 2012;31:173–181.
Linden S, et al. "Gut microbiome and arthritis: mechanisms and potential interventions." Curr Opin Rheumatol. 2021;33:202–210.
Mayo Clinic. "Arthritis: Symptoms and causes." Mayo Clinic website. 2023. https://www.mayoclinic.org/diseases-conditions/arthritis/symptoms-causes/syc-20350772
Micha R, et al. "Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes: a systematic review and meta-analysis." Circulation. 2010;121:2271–2283.
Neogi T. "The epidemiology and impact of pain in osteoarthritis." Osteoarthritis Cartilage. 2013;21:1145–1153.
Panahi Y, et al. "Antioxidant and anti-inflammatory effects of curcumin in patients with rheumatoid arthritis." Phytother Res. 2016;30:562–571.
Prieto-Pérez R, et al. "Environmental factors in autoimmune disease: the role of diet, microbiome, and lifestyle." Front Immunol. 2021;12:688619.
Richardson C, et al. "Mediterranean diet and chronic inflammatory diseases." Nutrients. 2020;12:3071.
Schäfer A, et al. "Sleep and inflammation in arthritis." Curr Opin Rheumatol. 2016;28:529–536.
Smolen JS, et al. "Rheumatoid arthritis." Lancet. 2016;388:2023–2038.
Strehl C, et al. "Glucocorticoids in inflammatory diseases: mechanisms and side effects." Nat Rev Rheumatol. 2013;9:175–183.
Turner-McGrievy GM, et al. "Plant-based diets for rheumatoid arthritis." Curr Opin Rheumatol. 2017;29:227–233.
Van de Wetering T, et al. "Diet and inflammatory bowel disease: a review of patient-targeted recommendations." Nutrients. 2021;13:2609.
Wallace KL, et al. "Inflammatory bowel disease and systemic inflammation: links to arthritis." Curr Opin Rheumatol. 2014;26:305–310.
Zhang Y, et al. "Lifestyle factors and risk of inflammatory arthritis: systematic review." Arthritis Res Ther. 2019;21:154.
Zhang W, et al. "Osteoarthritis: pathogenesis, diagnosis, and treatment." Nat Rev Rheumatol. 2016;12:1–14.