What To Eat (And Skip) on a Rheumatoid Arthritis Diet To Reduce Painful Inflammation

When you’re living with rheumatoid arthritis (RA), the fatigue, pain and joint stiffness can make even simple tasks seem difficult. And while following an anti-inflammatory diet eases symptoms, what does that actually entail? And how much do you have to give up on a rheumatoid arthritis diet? Fortunately, there’s good news to report: You don’t have to overhaul how you eat to get the benefits, says Susan J. Baumgaertel, MD , a primary-care physician founder of myMDadvocate .

“Managing a chronic illness like RA can feel overwhelming,” says Dr. Baumgaertel, who has been living with RA for 24 years. “It’s easy to feel like there are too many barriers and tasks, and people often give up.” Instead, the key is focusing on balance and quality when it comes to a rheumatoid arthritis diet.

Here’s what you can enjoy, what to eat in moderation and what to avoid to reduce your risk of future RA flare-ups.

What is a rheumatoid arthritis diet?

Rheumatoid arthritis is an autoimmune disorder where the immune system mistakenly attacks healthy tissues, leading to joint inflammation and pain. Beyond the joints, RA can cause fatigue, fevers and affect the heart, lungs and skin.

Diet may not be as significant a risk factor as smoking, but what you eat influences inflammation and gut health, both key to managing rheumatoid arthritis, says Dr. Baumgaertel.

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“Instead of focusing on restrictions, think about ‘eating the rainbow,’” she says, noting a colorful plate of fruits, vegetables, whole grains and lean proteins can provide a wide range of nutrients to keep inflammation in check.

"Packaged and processed foods might contain additives or ingredients that could trigger your inflammatory system without you knowing exactly what is doing it," she explains.

What to eat and drink on a rheumatoid arthritis diet

• Protein and calcium : Lean heavy on beans, legumes, tofu, eggs, dairy and leaner meats such as chicken and turkey, Dr. Baumgaertel advises. These are good sources of essential nutrients that support muscles and joints. Calcium-rich foods like spinach, kale, broccoli, and bok choy also benefit bone health.
• Omega-3 fatty acids : Fatty fish like salmon, walnuts and flaxseeds are rich in omega-3s fatty acids , which research shows reduce inflammation. Not a fan of seafood? You can also get the benefit with fish oil supplements.
• Water : Hydration is not directly linked to RA flares, but drinking enough water may reduce inflammation and keep your joints cushioned, Dr. Baumgaertel says. There is general guidance to drink eight glasses of water a day, but this can fluctuate depending on your needs. “ Just aim for what feels right,” she says. And note that f ruits and vegetables contain water, too. Bonus: Anti-inflammatory beverages like green tea and cranberry juice also count toward your daily water consumption.
• Fiber-rich foods : Incorporating whole grains like brown rice, quinoa and oats can provide the fiber needed for digestive health. Whole grains also support overall inflammation reduction by stabilizing blood sugar levels and promoting gut health.

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What to limit or avoid on a rheumatoid arthritis diet

• Processed foods : These can trigger inflammation, as they often contain unhealthy fats, added sugars and refined carbs. They may also increase the risk of developing cardiovascular disease among those with RA.
• Saturated fats : Saturated fats, which are often found in red meat and full-fat dairy, can increase inflammation. Swap these for plant-based proteins or lean meats, Dr. Baumgaertel suggests.
• Alcohol and salt : Excess alcohol can increase inflammation, and too much salt may lead to fluid retention, exacerbating joint pain. Reducing alcohol and sodium intake can help ease RA symptoms.

Two rheumatoid arthritis diet myths debunked

Still not totally sure what you can eat and what you should skip? There are some diet myths that can mislead people with rheumatoid arthritis. Dr. Baumgaertel helps clear up two common ones:

• Myth: You can't eat nightshade vegetables : "Some believe nightshades (like tomatoes, eggplants and peppers) worsen RA, but it varies from person to person," she says. "Listen to your body, but don’t feel pressured to eliminate them unless they bother you."
• Myth: You have to completely eliminate carbs and dairy : Cutting out carb or dairy out of your diet won’t cure rheumatoid arthritis. "Balance is more important than extreme restrictions," says Dr. Baumgaertel. "You need carbs for energy and dairy for bone health."

The Mediterranean diet is the gold standard for rheumatoid arthritis

If you’re looking for an overall eating plan to follow, the Mediterranean diet is a great option for folks with rheumatoid arthritis. It’s rich in fruits, vegetables, whole grains, legumes and healthy fats like extra virgin olive oil, says Dr. Baumgaertel.

“Embracing a Mediterranean diet can be helpful because it’s more like a [healthy overall] approach to eating rather than a diet,” she says.

More food plans to help with pain:

What You Eat Can Ward off a Gout Attack: How To Follow a Gout Diet

The Anti-Inflammatory and Mediterranean Diets: Two Immune System-Boosting Diets That Don’t Skimp on Flavor

The Keto Diet vs. The Carnivore Diet: Is Increasing Meat Consumption Really Better?

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .