Rheumatoid arthritis (RA) is an autoimmune disease that afflicts millions of people worldwide, and it can severely limit your daily activities due to joint stiffness, swelling, and pain. While medical treatments for RA can help control inflammation, simple adjustments to your diet can also play a pivotal role in easing the symptoms and potentially even sending the disease into remission.
Fight inflammation in your diet
Inflammation is a key factor in autoimmune diseases like RA, and science-backed dietary adjustments can be especially helpful in reducing inflammation and increasing your overall well-being. According to a study by researchers at KIIT University in India, the best diets for people with RA are the Mediterranean, vegan, or elimination diets, where potential food allergens are eliminated and gradually reintroduced to determine which foods may be triggering symptoms. To help you make healthy choices in your grocery shopping, the researchers compiled a list of 30 foods to reduce inflammation, joint stiffness and pain, and lower oxidative stress in people with RA.
Fruits
The antioxidants in fruits, especially berries, can be powerful weapons against inflammation. Here are some fruits to include in your diet:
- Dried plums
- Grapefruit
- Grapes
- Blueberries
- Pomegranate
- Mango
- Bananas
- Peaches
- Apples
Whole grains and cereals
Including a variety of whole grains and cereals in your diet can provide fiber, vitamins, and minerals that can help fight inflammation:
- Wheat
- Rice
- Oats
- Corn
- Rye
- Barley
- Millet
- Sorghum
- Canary seed
Oils
Using healthier oils in your cooking and food preparation is a simple way to improve your diet:
- Olive oil
- Fish oil
- Borage seed oil (capsules)
Dairy
Choosing a healthy dairy option can provide important probiotics for gut health:
- Yogurt
Legumes
Certain legumes contain strong anti-inflammatory properties:
- Black soybean
- Black gram
Herbs
Many herbs have natural anti-inflammatory compounds that can be beneficial for RA patients:
- Sallaki (Boswellia serrata)
- Ashwagandha (Withania somnifera)
Spices
Some spices have strong anti-inflammatory and antioxidant properties:
- Ginger
- Turmeric
Tea
Incorporating specific teas into your diet may help reduce inflammation:
- Green tea
- Holy basil (Tulsi) tea
Additional RA-fighting tips
In addition to the dietary recommendations, researchers suggest a few lifestyle changes for people with RA. Consider quitting smoking and reducing your alcohol intake, as both can have a negative impact on inflammation. Increase your probiotic intake to help promote a healthy gut environment, which can also have a positive effect on inflammation reduction. Another captivating story is that of Dr. Terry Wahls, who was diagnosed with the autoimmune disease multiple sclerosis and created a diet that helped her regain the ability to walk and even bike to work. Her protocol does not include grains or dairy, which may be worth exploring for some individuals. And although fish was not directly mentioned in their study, eating more fish is a simple change that could significantly reduce your RA symptoms.
