An anti-inflammatory diet can help reduce the pain and swelling caused by rheumatoid arthritis (RA). While it can’t replace medical treatment, the right foods can support your body’s natural defenses and make daily living more comfortable.
RA involves chronic inflammation that damages joints over time. By choosing foods that calm inflammation, you can help protect your joints and improve your overall health.
Studies show that more than 54 million U.S. adults live with arthritis—highlighting the importance of diet in managing joint health. Experts agree that anti-inflammatory eating is a natural, effective way to support treatment and reduce symptoms.
This approach focuses on:
- Whole, plant-based foods like fruits, vegetables, and whole grains
- Healthy fats from olive oil, avocados, and fatty fish
- Anti-inflammatory spices such as turmeric and ginger
At the same time, it limits foods that trigger inflammation—such as processed snacks, sugary drinks, and refined carbs.
In short, an anti-inflammatory diet is a simple but powerful way to help control rheumatoid arthritis, ease chronic pain, and promote long-term wellness.
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Foods to eat on an RA diet
1. Fruits and Vegetables for Rheumatoid Arthritis
Fruits and vegetables are key to an anti-inflammatory diet for RA. They’re rich in antioxidants, vitamins, minerals, and polyphenols that help neutralize free radicals and lower C-reactive protein (CRP) — a marker of inflammation.
Aim for about nine servings daily (one cup of most fruits or vegetables, or two cups of leafy greens). Choose a colorful mix for the widest range of nutrients — the deeper the color, the more antioxidants it contains.
Top choices:
- Berries (cherries, blueberries, strawberries, raspberries) – packed with anthocyanins that reduce inflammation
- Citrus fruits (oranges, grapefruit, limes) – rich in vitamin C for joint protection
- Leafy greens (kale, spinach, broccoli, cabbage) – loaded with vitamin K, which lowers inflammation markers
For best results, eat fresh or frozen varieties with minimal added sugar and include a rainbow of produce daily to support joint and overall health.
2. Fatty Fish for Rheumatoid Arthritis
Cold-water fish like salmon, tuna, sardines, herring, anchovies, and scallops are rich in omega-3 fatty acids, which help reduce inflammation linked to rheumatoid arthritis (RA). Maintaining a healthy omega-3 to omega-6 balance is crucial, as too many omega-6s (found in processed and fried foods) can worsen inflammation.
Recommended intake: About 3–4 ounces of fish twice a week, though higher intake may offer additional benefits.
Research shows omega-3s lower C-reactive protein (CRP) and interleukin-6, both markers of inflammation. Fish oil supplements (600–1,000 mg daily) can also help reduce joint stiffness, swelling, and pain for those who don’t eat fish regularly.
3. Peas and Beans for Rheumatoid Arthritis
Legumes like black beans, kidney beans, garbanzo beans, pinto beans, and black-eyed peas provide high-quality protein that supports muscle health — important since RA can cause muscle loss. They’re also low in fat, rich in fiber, antioxidants, folic acid, magnesium, iron, zinc, and potassium, all of which support heart and immune function.
Recommended intake: About one cup twice a week or more.
Beans help lower C-reactive protein (CRP) levels, a key marker of inflammation. Studies show they contain powerful anti-inflammatory and antioxidant compounds, making them one of the best plant-based foods for reducing RA symptoms.
4. Whole Grains for Rheumatoid Arthritis
Whole grains like oats, brown rice, quinoa, bulgur, and whole wheat help lower inflammation and CRP levels, supporting heart health and reducing RA-related risks. They’re rich in fiber and nutrients, which promote fullness and help maintain a healthy weight — both key for managing joint stress.
Recommended intake: About six ounces of grains daily, with at least half from whole grains (e.g., ½ cup cooked brown rice or one slice of whole-wheat bread per ounce).
Choose foods labeled as 100% whole grain and avoid refined grains high in sugar or saturated fats. People sensitive to gluten should select gluten-free options like quinoa or brown rice.
5. Olive Oil for Rheumatoid Arthritis
Olive oil is rich in monounsaturated fats and oleocanthal, a natural compound that mimics ibuprofen’s anti-inflammatory effects by blocking COX enzymes, reducing pain and inflammation.
Recommended intake: 2–3 tablespoons daily.
Use extra virgin olive oil for the best nutrient retention. Other healthy options include avocado, safflower, and walnut oils, which also support heart health and reduce inflammation.
6. Nuts & Seeds for Rheumatoid Arthritis
Nuts and seeds are rich in monounsaturated fats, omega-3 fatty acids, fiber, and vitamin B6, all of which help lower inflammation and support heart health. Studies show regular nut eaters have up to a 51% lower risk of inflammatory diseases like RA.
Recommended intake: About 1.5 ounces daily (a small handful).
Best sources: Walnuts (high in omega-3s), almonds, pistachios, and pine nuts. Though calorie-dense, they promote fullness and support weight management — just enjoy them in moderation.
7. Nightshade Vegetables and Arthritis
Nightshade vegetables — such as tomatoes, eggplant, red bell peppers, and potatoes — are highly nutritious and low in calories. While they contain solanine, which some believe worsens arthritis pain, no scientific evidence supports this claim.
If you suspect they trigger your symptoms, try eliminating them for a few weeks, then reintroduce slowly to see if pain or inflammation changes.
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Foods to avoid with RA
1. Processed and Refined Foods
Processed foods loaded with salt, sugar, and unhealthy fats promote inflammation, weight gain, and heart issues—worsening RA and overall health. Likewise, refined carbohydrates such as white bread, rice, pasta, and cereals made with white flour trigger inflammation and increase the risk of chronic disease. Choose whole-grain alternatives, such as brown rice or corn flour, instead.
2. Red and Processed Meats
Red and processed meats are high in saturated fats and preservatives that trigger inflammation and harm heart health. Processed varieties like bacon, deli meat, and pepperoni often contain additives and hydrogenated oils that worsen RA symptoms. Choose lean, organic, grass-fed meats in moderation, or replace them with omega-3-rich fish for a healthier, anti-inflammatory option.
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