Keep Organs Healthy With These Foods

By Linda Rath | Updated Nov. 17, 2023

Diet and arthritis are inextricably linked. Sugary, high-fat, processed foods can trigger inflammation, while fruits, veggies and healthy fats can lessen or even prevent it.

“Each organ in the body is responsible for specific functions, but poor nutrition, stress and everyday living can compromise their ability to do this effectively,” explains Sonya Angelone, a registered dietitian, nutritionist and spokesperson for the Academy of Nutrition and Dietetics. “In arthritis, many organ systems may not function as well as they should — a result of both the disease and its treatments.” 

The good news: You can help support each organ system — and stave off other chronic diseases — by amping up your intake of certain foods.

Detox Organs: Kidneys and Liver

Among many other jobs, your kidneys and liver remove excess fluid, waste and toxins from your blood. When these organs are overloaded and can’t work properly, waste produced by normal metabolic processes builds up. The immune system sees the rising level of toxins in the body as a threat, often leading to inflammation.

What to do: Avoid highly processed foods — they overtax the liver and kidneys — and drink plenty of water to help your kidneys flush out waste products. Drink alcohol in moderation, if at all; it contains toxins, including the carcinogen acetaldehyde, that can damage the kidneys and liver. To support these crucial detoxifying organs, eat more broccoli, kale, Brussels sprouts and beets; antioxidant-rich cranberries and blueberries; and get healthy fats in oily fish, nuts, avocado and olive oil. 

Gut

Research shows a strong connection between arthritis and gut health. In fact, most current evidence links gut dysfunction and the systemic low-grade inflammation it causes to many chronic diseases, including diabetes, heart disease and cancer.

“People are eating higher fat, highly processed foods that don’t support good gut health, and that can lead to ‘leaky gut,’” says Angelone. “Leaky gut,” or increased intestinal permeability, means there’s damage to the gut lining. When intestinal microbes seep through that barrier and into the bloodstream, the immune system detects them as foreign invaders and may launch an inflammatory response. 

What to do: Eat a plant-based diet with minimally processed foods and a lot of healthful bacteria called probiotics. “Probiotics help to normalize gut bacteria toward a healthy microbiome,” says Angelone. And probiotics need non-digestible, fiber-rich plant foods called prebiotics to thrive and flourish. Foods like artichokes, radishes, asparagus, onions and leeks serve as a sort of one-two punch to crowd out the bad microbes in our guts.

Eyes

The same inflammation that causes achy joints can also wreak havoc on your eyes. From cataracts and dry eyes to glaucoma and uveitis, people who have arthritis are at increased risk of developing eye problems.

What to do: Load up on:

• Spinach, broccoli, collards and other leafy greens. They contain lutein and zeaxanthin, both of which help protect eye tissues.
• Beta-carotene powerhouses such as sweet potatoes, carrots, pumpkin and butternut squash. Beta-carotene can help stave off macular degeneration.
• Omega-3s from fatty fish — a must for dry eye
• Vitamin-C rich foods, including strawberries, bell peppers, spinach and broccoli, which may help lower the risk of cataracts. 

Bones

Doctors often prescribe corticosteroids (steroids) to relieve arthritis pain, but they can contribute to bone loss. Chronic inflammation and inactivity can also interfere with the body’s ability to build strong bones.

What to do: Eat foods with bone-building nutrients such as calcium, beta-carotene, healthy fats and vitamin D. “Calcium and vitamin D are especially important for patients who take steroid medications or methotrexate, because they have a higher risk of osteoporosis,” says Scott Zashin, MD, a rheumatologist in Dallas.