Anti-Inflammatory Foods for PMR: What to Eat (and Why)

Polymyalgia rheumatica (PMR) is driven by systemic inflammation. Medicine—especially glucocorticoids like prednisone—is the core treatment, but what you eat can help you feel better, protect bones and muscles, and support steadier energy while your doctor fine-tunes therapy.

Think of a PMR diet as a daily, anti-inflammatory pattern: mostly whole foods, plenty of plants, adequate protein, smart fats, and fewer ultra-processed items. Below is a practical, evidence-informed guide you can start today.

Key principles at a glance

• Pattern over perfection: a Mediterranean-style template (plants, fish, olive oil, legumes, whole grains, nuts).
• Protein at every meal: preserves muscle and counters steroid-related muscle loss.
• Color on every plate: diverse fruits and vegetables deliver antioxidants and fiber.
• Healthy fats > saturated fats: favor olive oil, nuts, seeds, avocado, and fatty fish.
• Fewer ultra-processed foods: they’re linked to higher inflammatory markers.
• Bone and blood sugar awareness: steroids can thin bones and raise glucose — eat to protect both.
• Hydration and routine: steady meals and fluids help energy, digestion, and meds tolerance.

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The PMR anti-inflammatory pantry

Vegetables and fruits (“half the plate plants”)

• Aim for a rainbow across the week—variety matters.
• Dark greens: spinach, kale, bok choy (folate, vitamin K, magnesium).
• Crucifers: broccoli, cauliflower, Brussels sprouts (sulforaphane).
• Alliums: onions, garlic, leeks (organosulfur compounds).
• Color-rich produce: berries, cherries, citrus, pomegranates, red grapes, tomatoes (polyphenols, vitamin C, lycopene).
• Orange roots & squashes: carrots, sweet potato, pumpkin (beta-carotene).

Whole grains (slow, steady energy + fiber)

• Oats, barley, quinoa, brown or wild rice, whole-grain bread/pasta.
• Choose “intact” or minimally processed grains for better glucose control.

Legumes (budget-friendly inflammation busters)

• Beans (black, kidney, white), lentils, chickpeas, soy foods (tofu, tempeh).
• High in fiber and plant protein; support gut microbes that produce anti-inflammatory short-chain fatty acids.

Protein (muscle-protective)

• Fish (2–3×/week): salmon, sardines, mackerel, trout (EPA/DHA omega-3s).
• Poultry and eggs in moderation; lean dairy or fortified alternatives.
• Plant proteins: tofu/tempeh, legumes, edamame.
• Target: ~1.0–1.2 g protein/kg/day for many adults with inflammatory conditions (ask your clinician for a personalized goal).

Healthy fats

• Olive oil (primary cooking oil), nuts (walnuts, almonds, pistachios), seeds (chia, flax, pumpkin), avocado.
• Limit excessive saturated fats (fatty red meats, butter) and avoid trans fats.

Fermented and gut-supportive foods

• Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, tempeh.
• Pair with prebiotic fibers (onions, garlic, leeks, asparagus, oats, barley, bananas).

Herbs and spices (small dose, real impact)

• Turmeric/curcumin (with black pepper for absorption), ginger, cinnamon, rosemary, oregano, thyme.
• Flavor boosters that let you rely less on sugary sauces and excess salt.

Beverages

• Water, mineral water, unsweetened tea (green/black), coffee in moderation.
• Limit sugar-sweetened drinks and heavy alcohol (sleep and inflammation both suffer).

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Foods to limit (not “never,” just less often)

• Ultra-processed items: packaged pastries, chips, instant noodles, many snack bars.
• Refined sugars: sodas, energy drinks, candy; watch added sugars in sauces.
• Highly processed meats: bacon, sausages, deli meats.
• Excess sodium: favors fluid retention; check labels.
• Heavy alcohol: worsens sleep and systemic inflammation; if you drink, do so lightly and discuss with your clinician (especially on steroids or methotrexate).

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Special PMR considerations (especially if on steroids)

• Bone health
  • Calcium: ~1000–1200 mg/day from food (dairy or fortified milks, tofu set with calcium, leafy greens).
  • Vitamin D: per your clinician’s guidance; levels are often checked.
  • Protein + resistance exercise: preserve bone and muscle.
• Blood sugar
  • Steroids can raise glucose; choose slow carbs (oats, barley, beans) and pair carbs with protein/fat.
  • Space fruit across the day; favor whole fruit over juice.
• Weight management
  • Even a 5–10% reduction (if living with overweight) can lower inflammatory tone and ease joint load—aim for gradual, sustainable changes.
• Salt & fluid
  • Steroids may increase fluid retention; moderate sodium, season with herbs/acids (lemon, vinegar).

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How to build an anti-inflammatory plate (easy template)

• ½ plate: non-starchy vegetables (mix cooked + raw).
• ¼ plate: protein (fish, legumes, tofu, poultry).
• ¼ plate: whole grains or starchy veg (quinoa, brown rice, barley, sweet potato).
• Add: a spoon of healthy fat (olive oil, nuts/seeds) and a colorful fruit serving.

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Sample 7-day PMR menu (mix and match)

Breakfasts

• Oatmeal cooked with milk/fortified alt + chia + berries + cinnamon.
• Greek yogurt or soy yogurt parfait with walnuts, sliced fruit, and oats.
• Whole-grain toast with avocado, tomato, and egg; side of fruit.
• Smoothie: kefir, spinach, frozen berries, flaxseed, and peanut butter.

Lunches

• Lentil-veggie soup + side salad with olive oil/lemon.
• Quinoa bowl: roasted vegetables, chickpeas, pumpkin seeds, tahini drizzle.
• Sardine or salmon salad on whole-grain crackers + crunchy veg.
• Tofu stir-fry (broccoli, peppers, snap peas) over brown rice.

Dinners

• Baked salmon, barley pilaf, garlicky greens.
• Turkey or bean chili with mixed veg; side of avocado.
• Tempeh tacos with cabbage slaw, pico de gallo, and black beans.
• Mediterranean tray bake: chicken thighs or chickpeas with tomatoes, olives, zucchini; finish with olive oil and herbs.

Snacks

• Fruit + handful of nuts; carrots + hummus; edamame; cottage cheese; air-popped popcorn; dark chocolate square.

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Three quick anti-inflammatory recipes

Golden Lentil Soup (serves 4)

• Olive oil (1–2 tbsp), onion, garlic, turmeric (1 tsp), ginger (½ tsp), cumin (1 tsp)
• Red lentils (1 cup), diced tomatoes (1 can), low-sodium broth (4 cups), carrots & spinach
• Sauté aromatics in oil; add spices 30 sec; add lentils, tomatoes, broth; simmer 15–20 min; finish with spinach and lemon.

Sheet-Pan Salmon and Veg

• Toss broccoli, cherry tomatoes, red onion with olive oil, pepper, herbs; roast 10 min at 425°F (220°C).
• Add salmon filets brushed with mustard-lemon; roast 8–12 min more. Finish with chopped parsley.

Tofu-Veg Stir-Fry with Ginger

• Sear cubed extra-firm tofu in a little oil until golden; set aside.
• Stir-fry mixed veg; add grated ginger/garlic; splash of low-sodium tamari + rice vinegar.
• Return tofu; finish with sesame seeds and a drizzle of olive oil. Serve over barley or brown rice.

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Smart shopping list

• Produce: leafy greens, crucifers, onions/garlic, mixed berries, citrus, tomatoes, carrots, sweet potatoes.
• Proteins: salmon/sardines, chicken/turkey, tofu/tempeh, eggs, Greek or soy yogurt, beans/lentils.
• Grains: oats, quinoa, barley, brown rice, whole-grain bread/pasta.
• Fats: extra-virgin olive oil, walnuts/almonds, chia/flax/pumpkin seeds, avocado.
• Flavor: turmeric, ginger, cinnamon, oregano, thyme, pepper, lemons, vinegars.
• Fermented: kefir/yogurt, sauerkraut/kimchi, miso/tempeh.
• Pantry add-ons: low-sodium broth, canned tomatoes, canned beans, tinned fish.

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Supplements: do you need them?

• Omega-3 (fish oil): may help if you rarely eat fish; discuss dosing and bleeding risk (especially on blood thinners).
• Vitamin D & Calcium: consider if intake is low or levels are low—coordinate with your clinician.
• Turmeric/curcumin: modest effect for some; choose standardized products; can interact with anticoagulants.
• Magnesium: can support sleep and muscle relaxation; check for GI tolerance.
  Always clear supplements with your clinician, particularly if you’re on steroids, anticoagulants, diabetes meds, or blood pressure meds.

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Frequently asked questions

Will diet alone control PMR?
No. Diet supports symptom relief, energy, bone/muscle health, and overall inflammation but does not replace medical therapy.

Is gluten-free or dairy-free required?
Only if you have a diagnosed intolerance (e.g., celiac disease, lactose intolerance). Otherwise, choose quality sources and watch how your body responds.

Can I drink coffee?
In moderation, yes. Coffee/tea polyphenols can be beneficial; avoid adding lots of sugar/creamers, and avoid caffeine late in the day.

How quickly will I notice changes?
Energy and digestion can improve within days to weeks; lab markers change more slowly. Consistency matters more than one “perfect” day.

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A simple starting plan (first 2 weeks)

1. Add one extra serving of vegetables and one piece of fruit daily.
2. Swap butter or highly processed oils for olive oil.
3. Eat fish twice weekly (or discuss an omega-3 supplement).
4. Include protein at each meal (legumes, tofu, fish, eggs, yogurt, poultry).
5. Replace refined grains with oats/barley/quinoa most days.
6. Build a wind-down routine for better sleep (screens off, dim lights, same bedtime).
7. Keep a 1-line food + symptom log to see what helps.

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Bottom line

A PMR-friendly diet is not a strict plan — it’s a sustainable pattern. Prioritize colorful plants, steady protein, omega-3 fats, whole grains, and fermented foods while dialing down ultra-processed items and excess sugars.

Combined with good sleep, regular gentle activity, and your prescribed medications, this way of eating helps calm inflammation, protect bone and muscle, and support steadier, more comfortable days.

Medical disclaimer: Educational content only; not a substitute for personalized medical advice. Always follow your clinician’s guidance—especially when taking steroids or other immune-modulating medications.