How Your Diet Can Affect Your SI Joint

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.

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. ¹ Childs CE, Calder PC, Miles EA. Diet and Immune Function. Nutrients. 2019;11(8):1933. http://doi.org/10.3390/nu11081933

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 ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 —and consuming certain foods can worsen inflammation over time.

The link between diet, immune system, and inflammation

Foods that trigger SI joint 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. ³ Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481. http://doi.org/10.3389/fimmu.2022.988481 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. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 ^{, 4} Notarangelo G, Haigis MC. Sweet Temptation: From Sugar Metabolism to Gene Regulation. Immunity. 2019;51(6):980-981. https://doi.org/10.1016/j.immuni.2019.11.008
• 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. ⁵ Juanola-Falgarona M, Salas-Salvadó J, Ibarrola-Jurado N,et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr. 2014;100(1):27-35. https://doi.org/10.3945/ajcn.113.081216
• 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. ³ Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481. http://doi.org/10.3389/fimmu.2022.988481 ^{, 6} Enos RT, Davis JM, Velazquez KT, et al. Influence of dietary saturated fat content on adiposity, macrophage behavior, inflammation, and metabolism: composition matters. Journal of Lipid Research. 2013;54(1):152-163. https://doi.org/10.1194/jlr.M030700  High consumption of saturated fats can also worsen arthritis inflammation, a common cause of SI joint pain. ⁷ Pahwa R, Goyal A, Jialal I. Chronic Inflammation. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Updated 2022 Aug 8. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
• 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. ³ Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481. http://doi.org/10.3389/fimmu.2022.988481
• 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. ⁸ Lu B, Solomon DH, Costenbader KH, Keenan BT, Chibnik LB, Karlson EW. Alcohol consumption and markers of inflammation in women with preclinical rheumatoid arthritis. Arthritis Rheum. 2010;62(12):3554-3559. http://doi.org/10.1002/art.27739

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

There is strong evidence to support that certain foods have been shown to reduce inflammation, strengthen bones, and boost the immune system. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 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. ³ Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481. http://doi.org/10.3389/fimmu.2022.988481
  • Berries. Berries high in antioxidants, such as cherries, strawberries, blueberries, and red raspberries, help the body remove free radicals that promote inflammation. ³ Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481. http://doi.org/10.3389/fimmu.2022.988481
  • 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. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 , ⁹ Alkhalaf MI, Alansari WS, Ibrahim EA, ELhalwagy MEA. Anti-oxidant, anti-inflammatory and anti-cancer activities of avocado (Persea americana) fruit and seed extract. J King Saud Univ Sci. 2019;31(4):1358-1362. http://doi.org/10.1016/j.jksus.2018.10.010
• Vegetables. Vegetables are rich in antioxidants and essential nutrients that protect against cell damage and lower inflammation throughout the body, including joints. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 , ¹⁰ Zhu F, Du B, Xu B. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Crit Rev Food Sci Nutr. 2018;58(8):1260-1270. http://doi.org/10.1080/10408398.2016.1251390
  • 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. ¹⁰ Zhu F, Du B, Xu B. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Crit Rev Food Sci Nutr. 2018;58(8):1260-1270. http://doi.org/10.1080/10408398.2016.1251390 Another benefit of these vegetables is the presence of a natural compound called sulforaphane. ¹¹ Ruhee RT, Suzuki K. The Integrative Role of Sulforaphane in Preventing Inflammation, Oxidative Stress and Fatigue: A Review of a Potential Protective Phytochemical. Antioxidants. 2020; 9(6):521. https://doi.org/10.3390/antiox9060521 Research shows sulforaphane blocks the inflammatory process and might slow cartilage damage in certain arthritic conditions. ¹¹ Ruhee RT, Suzuki K. The Integrative Role of Sulforaphane in Preventing Inflammation, Oxidative Stress and Fatigue: A Review of a Potential Protective Phytochemical. Antioxidants. 2020; 9(6):521. https://doi.org/10.3390/antiox9060521
  • Bulb vegetables. Bulbs such as onions, garlic, leeks, and shallots are rich in a type of antioxidant called quercetin. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 Research indicates that quercetin can help relieve inflammation in the body. ¹² Javadi F, Ahmadzadeh A, Eghtesadi S, Aryaeian N, Zabihiyeganeh M, Rahimi Foroushani A, et al. The Effect of Quercetin on Inflammatory Factors and Clinical Symptoms in Women with Rheumatoid Arthritis: A Double-Blind, Randomized Controlled Trial. J Am Coll Nutr. 2017;36(1):9-15. http://doi.org/10.1080/07315724.2016.1140093
• 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. ¹³ Miles EA, Calder PC. Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis. Br J Nutr. 2012;107 Suppl 2:S171-S184. htp://doi.org/10.1017/S0007114512001560 Rich sources of omega-3 fatty fish include salmon, tuna, sardines, and mackerel. ¹³ Miles EA, Calder PC. Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis. Br J Nutr. 2012;107 Suppl 2:S171-S184. htp://doi.org/10.1017/S0007114512001560
• 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. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 Consumption of whole grains that contain all the natural layers has been linked to lower levels of inflammatory markers in the blood. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5 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. ¹⁴ Urpi-Sarda M, Casas R, Chiva-Blanch G, et al. Virgin olive oil and nuts as key foods of the Mediterranean diet effects on inflammatory biomarkers related to atherosclerosis. Pharmacol Res. 2012;65(6):577-583. http://doi.org.10.1016/j.phrs.2012.03.006 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. ¹⁵ Anandakumar S, Joseph JA, Bethapudi B, Agarwal A, Jung EB. Anti-inflammatory effects of turmeric (Curcuma longa L.) extract on acute and chronic inflammation models. J Korean Soc Food Sci Nutr. 2014;43(4):612-617. https://doi.org/10.1016/j.jksus.2018.10.010 ^{, 16} Ansary J, Forbes-Hernández TY, Gil E, Cianciosi D, Zhang J, Elexpuru-Zabaleta M, Simal-Gandara J, Giampieri F, Battino M. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants. 2020; 9(7):619. https://doi.org/10.3390/antiox9070619 ^{, 17} Kunnumakkara AB, Sailo BL, Banik K, et al. Chronic diseases, inflammation, and spices: how are they linked? J Transl Med. 2018;16(1):14. http://doi.org/10.1186/s12967-018-1381-2
• 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. ¹⁸ Fritsche KL. Linoleic acid, vegetable oils & inflammation. Mo Med. 2014;111(1):41-43. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179509/ Some beneficial oils for reducing inflammation include olive, grapeseed, walnut, avocado, and soybean oil. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5
• 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. ¹⁹ Comblain F, Sanchez C, Lesponne I, Balligand M, Serisier S, Henrotin Y. Curcuminoids extract, hydrolyzed collagen and green tea extract synergically inhibit inflammatory and catabolic mediator's synthesis by normal bovine and osteoarthritic human chondrocytes in monolayer. PLoS One. 2015;10(3):e0121654. http://doi.org/10.1371/journal.pone.0121654 ^{, 20} Chatterjee P, Chandra S, Dey P, Bhattacharya S. Evaluation of anti-inflammatory effects of green tea and black tea: A comparative in vitro study. J Adv Pharm Technol Res. 2012;3(2):136-138. http://doi.org/10.4103/2231-4040.97298  Coffee is another large source of antioxidant polyphenols that have been shown to reduce inflammation. ²¹ Frost-Meyer NJ, Logomarsino JV. Impact of coffee components on inflammatory markers: A review. J Funct Foods. 2012;4(4):819-830. http://doi.org/10.1016/j.jff.2012.05.010
• 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. ² Parvez GM, Akanda KM. Foods and Arthritis: An Overview. In: Watson RR, Preedy VR, eds. Bioactive Food as Dietary Interventions for Arthritis and Related Inflammatory Diseases (2nd edition). Academic Press; 2019:3-22. https://doi.org/10.1016/B978-0-12-813820-5.00001-5

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.

Learn more:

Treatment Options for Sacroiliac Joint Dysfunction

Surgical Treatment for Sacroiliac Joint Pain