Eat Right to Fight Rheumatoid Arthritis

Improving your diet won’t cure rheumatoid arthritis (RA), but good nutrition from some foods can increase your defenses against it and other forms of inflammatory arthritis.  

Which foods help improve rheumatoid arthritis? 

Meat, poultry, fish and eggs contain an essential omega-6 fatty acid that contributes to inflammation. Omega-3 fatty acids, found in some fish, walnuts and other foods, produce anti-inflammatory effects, which means they may reduce the joint swelling caused by RA. Both are part of a healthy diet, but the typical American diet contains much higher levels of omega-6 fatty acid — often from unhealthy foods like packaged snacks fried in peanut oil or containing high-fructose corn syrup — than omega-3s. Closing that gap may reduce inflammation in RA and other types of inflammatory arthritis.  

Eating more high-fiber fruits, vegetables and whole grains may also reduce inflammation in rheumatoid arthritis. As it is metabolized, it creates anti-inflammatory short-chain fatty acids, says rheumatologist Neha Shah, MD, clinical assistant professor at Stanford University School of Medicine. The effects can not only lower inflammation in the joints, but they can also reduce inflammation throughout the body, including vital organs like the heart, lungs and brain. 

Which foods should I limit or eliminate with RA? 

Dr. Shah advises cutting meat consumption in favor of a plant-based diet and avoiding highly processed foods — which you can spot by their long list of chemical-sounding ingredients, she says. “What you put in is what you get out,” says Dr. Shah. “If you’ve got a sportscar, a Lamborghini, and you’re putting in the lowest quality fuel, you’re not going to get the full output.” 

That doesn’t mean depriving yourself. Registered dietitian Jerlyn Jones, a spokesperson for the Academy of Nutrition and Dietetics, recommends gradually adding healthy foods. “If you’re eating eggs in the morning, start including some vegetables with those eggs, such as tomatoes, mushrooms and spinach,” she says. 

What other steps can I take to improve my diet and control inflammation? 

Embrace a Mediterranean diet. Fish, nuts, olive oil, fruits, vegetables and whole grains are all great choices in the Mediterranean diet, which focuses on whole foods high in omega-3 fatty acids. The Mediterranean diet has been shown to reduce markers of inflammation and to improve function and pain in RA. A modified version, the anti-inflammatory (ITIS) diet for RA, includes yogurt, substitutes green tea for coffee, and avoids sugar, gluten and “nightshade vegetables,” such as potatoes, tomatoes and eggplant. While ITIS shows promise, it is still being studied, and there’s no evidence that nightshades or gluten worsen rheumatoid arthritis, although some may have sensitivities to them. 

Swap salt for spices. Too much salt is bad for the heart and may increase disease activity with RA. Instead, use salt-free seasonings or spices with anti-inflammatory properties, such as turmeric, saffron and ginger.  

Consider supplements. It’s best to get nutrients from food, and you should discuss any supplements you use with your doctor. However, supplements can be beneficial if, for example, you have a vitamin D deficiency, a side effect of oral corticosteroids. And high-fiber supplements, such as psyllium husk, not only promote healthy digestion, but may improve physical functioning in people with RA.