What to Eat and Not Eat When You Have Rheumatoid Arthritis

With symptoms that come and go, it may feel like your rheumatoid arthritis runs your life, especially during a flare-up. While we haven’t discovered a cure for rheumatoid arthritis, we can help you manage the disease and minimize flare-ups.

At Katy Rheumatology & Associates, our compassionate rheumatologist, Dr. Padma Chimata, provides comprehensive care for individuals who have rheumatoid arthritis, devising tailored plans that keep the disease in remission and improve their quality of life. 

Diet is a common trigger for flare-ups. Here, we delve deeper into the foods that can help or hinder management of rheumatoid arthritis and the science behind these choices. 

Rheumatoid arthritis and diet

Rheumatoid arthritis (RA) is an autoimmune disorder in which the immune system mistakenly attacks joint tissues, causing inflammation, swelling, and pain. While genetics plays a significant role in developing RA, emerging research suggests that diet and nutrition may influence both onset and progression of the disease. 

Certain foods can exacerbate symptoms due to their pro-inflammatory effects, while others have anti-inflammatory properties that may ease joint pain and swelling. Additionally, maintaining a healthy weight is crucial for managing RA, because excess body weight can stress joints and increase levels of inflammatory agents in the body.

While no special diet can prevent or cure rheumatoid arthritis, incorporating anti-inflammatory foods and minimizing pro-inflammatory foods can be part of your management strategy. 

Foods to add to your plate

Anti-inflammatory foods are packed with nutrients that may help combat inflammation and support overall health. Here’s what to include in your diet:

Fruits and vegetables

Fruits and vegetables are nutritional powerhouses, rich in fiber, vitamins, and antioxidants such as polyphenols. These nutrients combat oxidative stress and inflammation, which are central to RA symptoms. 

Aim to fill half of your plate with an array of colorful fruits and vegetables. Spinach, kale, broccoli, blueberries, and oranges are particularly beneficial. 

Fatty fish

Fatty fish like tuna and salmon contain omega-3 fatty acids, essential fats with anti-inflammatory properties. Studies suggest that consuming omega-3 fatty acids may reduce joint pain and swelling in people with RA.

Aim for two servings per week of fish that is rich in omega-3. If you don’t eat fish, plant-based sources like walnuts, flaxseeds, and chia seeds are great alternatives.

Whole grains

Whole grains like quinoa, oats. and millet are rich in fiber and support gut health. A healthy gut microbiome may lower systemic inflammation and improve RA symptoms. 

Replace refined grains with whole-grain options, such as choosing 100% whole-wheat bread, brown rice, or whole-grain pasta.

Plant protein

Including more plant proteins in your diet can provide fiber, antioxidants, and other essential nutrients. Lentils, chickpeas, and black beans are excellent choices. Try planning at least one meatless meal per week using plant proteins like beans or soy to boost nutrition and support RA symptom management.

Foods that worsen symptoms 

The standard American diet is filled with pro-inflammatory foods that may aggravate your rheumatoid arthritis symptoms. Limiting these foods may reduce flare-ups and benefit your overall health.

Red meat

Studies show a correlation between a high intake of red meat and an exacerbation of rheumatoid arthritis symptoms. Opt for leaner protein sources like chicken, turkey, or plant proteins, and limit your consumption of beef and pork.

Added sugar

Foods with added sugar provide empty calories and little nutritional value, contributing to weight gain and inflammation. Limiting intake of sugary drinks, candies, pastries, and other treats may minimize RA symptoms and support weight management. 

Fried foods

Fried foods are high in compounds that promote oxidative stress and inflammation. Reducing your intake of french fries, fried chicken, and fast food minimizes intake of the pro-inflammatory substances and may improve management of RA.

Your diet plays an integral role in managing rheumatoid arthritis. By focusing on nutrient-rich, anti-inflammatory foods and limiting pro-inflammatory options, you can take proactive steps toward reducing symptoms and enhancing quality of life. 

If your current treatment plan isn’t meeting your needs, we’re here to help. Call our Katy, Texas, office today or book an appointment online to learn how we can support you on your journey to better health.