- Fresh fruits and vegetables
- Whole grains
- Lentils, beans, and other pulses
- Brown rice
- Oats
- Nuts and seeds
- Foods rich in omega-3 fatty acids, such as oily fish
- Foods rich in antioxidants, such as berries and green tea
Pro-inflammatory foods can worsen or trigger inflammation. “RA is an inflammatory disease, so someone would want to eat foods that do not exacerbate inflammation and avoid those that do. There is not [enough] good evidence on this … but we do know a little about pro-inflammatory foods,” says Jennifer Frediani, PhD, a registered dietitian and assistant professor at Emory University Nell Hodgson Woodruff School of Nursing in Atlanta.
- Red or processed meat
- Commercial baked goods
- Bread and pasta made with white flour
- Deep-fried foods
- Trans fats, found in margarine and nondairy creamers
- Refined sugars
Dr. Frediani also suggests:
- Eating more omega-3-rich foods than those containing omega-6s
- Cutting down on sugars and refined carbohydrates
- Reducing or limiting alcohol intake
“There is not any evidence that says a healthy diet will cure or significantly lessen RA, but eating a healthy diet can reduce inflammation and may prevent other chronic diseases associated with chronic inflammation,” she says. “People with RA could look to diets like the Mediterranean diet or the DASH diet for ideas on recipes and types of foods that would be helpful.”
Melissa Prest, RDN, a doctor of clinical nutrition, spokesperson for the Academy of Nutrition and Dietetics, and expert in arthritis and inflammation nutrition, also recommends the Mediterranean diet, citing the diet’s emphasis on whole foods, plant-based foods, and healthy fats.
“Diet is important in RA because it can help with symptom management,” says Dr. Prest. “Not all foods are equal for people with RA, so understanding which foods cause more pain and swelling and which ones do not can go a long way for quality of life.”
Can Supplements Help Balance the Microbiome in People With Rheumatoid Arthritis?
According to Yu, “Specific bacteria in probiotics that can help with RA include lactobacillus and bifidobacterium, which can reduce inflammation.”
