Milly Gaines
While there is no specific diet that treats rheumatoid arthritis (RA), certain foods can help lower inflammation and pain, manage weight, and improve overall health. For example, the Mediterranean diet, which includes whole foods, fruits, vegetables, whole grains, and healthy fats, has been shown to reduce inflammation and improve RA symptoms. Additionally, omega-3 fatty acids, found in fatty fish like salmon and walnuts, are known for their anti-inflammatory properties, which can be beneficial for people with RA. Other anti-inflammatory foods include legumes, nuts, seeds, and spices like turmeric. Keeping a food and symptom diary can also help identify any food intolerances or sensitivities that may be worsening RA symptoms.
Characteristics and values of diets known to help RA
| Characteristics | Values |
|---|---|
| Diets that reduce inflammation | Mediterranean diet, vegetarian and vegan diets, antioxidants, omega-3 fatty acids, polyunsaturated fatty acids, omega-6 fatty acids, omega-3 supplements, fish oil supplements, vitamin D supplements, turmeric, boron, calcium, vitamin A, vitamin C, vitamin E, carotenoids, flavonoids, folic acid, monounsaturated fats, olive oil, legumes, peas, beans, nuts, seeds, fruits, vegetables, whole grains, healthy fats, fatty fish, salmon, tuna, sardines, herring |
| Diets that help maintain a healthy weight | Mediterranean diet, vegetarian and vegan diets, legumes, peas, beans, nuts, seeds, fruits, vegetables, whole grains, healthy fats, fatty fish |
| Diets that support a healthy gut | Probiotics, colourful vegetables, fibre, high-fibre diet |
| Diets that support a healthy immune system | Mediterranean diet, vegetarian and vegan diets, vitamin D supplements, antioxidants, omega-3 fatty acids, polyunsaturated fatty acids, omega-6 fatty acids, omega-3 supplements, fish oil supplements, folic acid, legumes, peas, beans, nuts, seeds, colourful fruits and vegetables, fibre, high-fibre diet |
| Diets that support overall health | Mediterranean diet, vegetarian and vegan diets, vitamin D supplements, calcium, vitamin A, vitamin C, vitamin E, carotenoids, flavonoids, folic acid, monounsaturated fats, olive oil, legumes, peas, beans, nuts, seeds, fruits, vegetables, whole grains, healthy fats, fatty fish, salmon, tuna, sardines, herring |
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What You'll Learn
The Mediterranean diet
While there is no specific diet that treats RA, certain foods can help lower inflammation and control some of the symptoms. The Mediterranean diet, in particular, has been found to be beneficial for people with RA. This is because it is rich in fruits, vegetables, whole grains, healthy fats, beans, and fish, which contain natural chemicals that help keep inflammation in check.
The ITIS diet is a new approach to the Mediterranean diet, supercharged with anti-inflammatory foods and herbs that may further improve gut health and arthritis symptoms. It includes a homemade green drink made from green vegetables and fruits, as well as oily fish such as sardines, salmon, or tuna at least twice a week.
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Anti-inflammatory foods
While there is no specific diet that treats RA, certain anti-inflammatory foods can help lower inflammation and irritation, pain, and swelling in the body. Here are some anti-inflammatory food groups that may help relieve some of the symptoms of RA:
The Mediterranean Diet
The Mediterranean diet is rich in whole foods and colourful fruits and vegetables. It includes fish, whole grains, olive oil, legumes, and fruits and has been shown to help lower inflammation, likely due to the omega-3 fatty acids found in nuts, olive oil, and fatty fish. Research shows that the Mediterranean diet can improve symptoms of RA. In one study, women with RA who ate a Mediterranean-type diet for 6 weeks had less joint pain and morning stiffness as well as better overall health than a control group that didn't follow the diet.
Omega-3 Fatty Acids
A healthy balance of omega-3 and omega-6 fatty acids is essential for individuals with RA. Omega-3 fatty acids, found in walnuts, pine nuts, pistachios, almonds, ground flaxseed, and fatty fish like salmon, tuna, sardines, herring, and other cold-water fish, can help control inflammation by reducing inflammatory proteins in the body.
Beans and Legumes
Beans and legumes are excellent sources of protein, which is important for muscle health, as people with RA are prone to muscle loss. They are also rich in antioxidants, folic acid, and minerals such as magnesium, iron, zinc, and potassium, which offer heart and immune-system benefits. Good choices include black, garbanzo, and red kidney beans, and black-eyed peas.
Turmeric
Turmeric is a root related to ginger and contains curcumin, which has antioxidant and anti-inflammatory benefits. Several studies have found that it can help reduce pain and swelling in RA. It can be consumed in a variety of ways, such as raw, cooked, dried, or in powdered form.
Boron
Boron is a trace element naturally found in fresh fruits and vegetables and, in some places, drinking water. It has been shown to fight inflammation, and people who consume boron-rich diets have a very low incidence of arthritis.
In addition to these anti-inflammatory food groups, it is important to note that processed foods, red meat, and foods high in unhealthy fats, sugar, and salt should be limited as they can contribute to inflammation and make it harder to manage weight and heart health.
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High-fibre foods
While there is no specific diet that treats rheumatoid arthritis (RA), certain foods can help lower inflammation and manage weight, which is important for reducing excess pressure on joints. High-fibre foods are recommended for people with RA, as they are linked to a lower risk of chronic diseases, such as heart disease, certain cancers, and diabetes. Fibre is a nutrient that is essential for the proper functioning of the gut and is found in plant-based foods.
Fruits and vegetables are also excellent sources of dietary fibre. Avocados, for example, provide healthy fats, vitamin C, potassium, magnesium, vitamin E, and various B vitamins, in addition to fibre. Carrots, beets, and broccoli are other vegetable options that provide fibre and valuable nutrients. Artichokes are another recommended option, as they are high in fibre and various nutrients.
Nuts, such as almonds, pine nuts, pistachios, and hazelnuts, are another way to incorporate fibre into your diet, as well as healthy monounsaturated fats and important nutrients. However, it is important not to overeat nuts due to their high-calorie content. Similarly, popcorn can be a fun, high-fibre snack, but the fibre content decreases significantly when fat or sugar is added.
In addition to these high-fibre foods, it is important to note that people with RA may benefit from eliminating nightshades (potatoes, tomatoes, eggplants, and most peppers) and processed and high-sugar foods, as these may worsen symptoms. Keeping a food and symptom diary can help identify any food intolerances or sensitivities and determine if certain foods are affecting RA symptoms.
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Food and symptom diary
While there is no specific diet that treats RA, certain foods can help lower inflammation, manage weight, and improve overall health. The Mediterranean diet, for example, has shown strong evidence for reducing disease activity and improving symptoms. This diet includes whole grains, colourful fruits and vegetables, and healthy fats.
To determine how your diet affects your RA symptoms, consider keeping a food and symptom diary. This tool can help you identify food types that worsen your RA symptoms and any food intolerances or sensitivities. Here are some tips for creating and maintaining a food and symptom diary:
- Columns: Include columns for "gut symptoms" if you suspect certain foods irritate your stomach. You can also add a column for "other important information" to note non-dietary reasons why your symptoms may be better or worse, such as exercise or stress levels.
- Process: Record the foods you eat and any effects you may experience. If you notice certain foods are causing your symptoms to worsen, try eliminating them from your diet for several days to see if your symptoms improve. You can then try reintroducing these foods to confirm if they trigger your symptoms.
- Timeframe: It is recommended to maintain the diary for at least three weeks. During this time, be strict about reading ingredients and avoiding gluten-containing grains. After this initial period, you can reintroduce gluten and monitor any reactions.
- Support: Consider working with a dietician or nutritionist who can help interpret your diary and identify problem foods. They can also guide you in making dietary changes to ensure you still receive the necessary nutrients.
- Commercial Options: If you prefer a structured diary, there are commercially available options, such as the "Rheumatoid Arthritis Pain & Symptom Tracker," which is a 90-day guided journal that includes fields for food and water intake, environmental triggers, and a mood tracker.
Remember, altering your diet is a very individual process, and it can take time to identify problem foods. Small, gradual changes to your dietary habits are more sustainable and can still have a positive impact on your RA symptoms.
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Supplements
While there is no specific diet that treats RA, certain supplements may help alleviate symptoms. Before taking any supplement, it is important to consult a doctor, as they may interact with other medications and cause side effects.
Folate
Folate is destroyed by methotrexate, a common RA medication. Doctors often prescribe folate supplements for those taking this medication. Folate also occurs naturally in leafy greens, fruits, dried beans, and peas.
Iron
Anemia, or low red blood cell levels, is common in people with RA. This may be due to difficulty absorbing iron because of inflammation or bleeding in the digestive system caused by RA medications. Doctors can help determine the cause and recommend a solution, which may include iron supplements.
Zinc
Zinc levels are often lower in people with RA, and those with the most severe cases tend to have the lowest levels. Zinc may help RA symptoms by supporting healthy cartilage growth and a healthy immune response. Crab, lobster, oysters, red meat, chicken, turkey, fortified breakfast cereals, and whole grains are good sources of zinc.
Selenium
There is some evidence that selenium may help prevent RA. However, research does not indicate that it helps with symptoms or slows the progression of the disease. Brazil nuts, tuna, shrimp, and turkey are good sources of selenium.
Fish Oil
Fish oil is a good source of omega-3 fatty acids, which may help control inflammation. If you are not getting enough fish oil in your diet, your doctor may suggest taking a fish oil supplement.
Gamma-Linolenic Acid (GLA)
GLA is an omega-6 fatty acid that the body uses to make anti-inflammatory agents. Evening primrose oil, black currant oil, and borage oil supplements are good sources of GLA. Research shows that taking GLA can help improve RA symptoms.
S-Adenosylmethionine (SAMe)
SAMe is a substance that occurs naturally in the body's tissues and has been shown to be as effective as anti-inflammatory painkillers in relieving pain, swelling, and stiffness in the joints, but with fewer side effects.
Turmeric/Curcumin
Curcumin is a chemical in turmeric that has been shown to reduce joint pain and swelling by blocking inflammatory cytokines and enzymes. Studies indicate that higher doses of curcumin may help with symptoms like swelling and stiffness. It is important to note that lower doses or different formulations may not be effective in reducing joint swelling and tenderness.
Boswellia
Research on the use of boswellia for RA is limited and conflicting.
Cat's Claw
Cat's claw has been used for various health concerns for over 2,000 years, but there is a lack of high-quality clinical trials, and no conclusive evidence of any benefits.
Evening Primrose Oil
Research on the use of evening primrose oil is preliminary and conflicting.
Ginger
Ginger has been shown to have anti-inflammatory benefits in animals, and studies indicate that it may also reduce inflammatory reactions in RA. In a study of 70 people with RA, ginger powder improved their Disease Activity Score.
Green Tea
Green tea may be able to lower inflammation and protect cartilage, but it has not been tested specifically for rheumatoid arthritis in humans.
Sesame (Sesamum indicum)
An early study of 44 women with RA showed that sesamin, a plant compound from sesame seeds, may reduce inflammation. However, more research is needed to understand how this translates into symptom improvement.
Arnica
Arnica should not be taken by mouth, as it is poisonous when ingested.
Chaparral
Chaparral is toxic to the liver and kidneys if taken by mouth.
Thunder God Vine
Early research suggests that thunder god vine may be helpful for rheumatoid arthritis, but it can cause serious side effects, and more studies are needed.
CBD
Animal studies show that CBD reduces pain and inflammation and may improve sleep and ease anxiety. However, more human research is needed.
Vitamin D
Vitamin D plays a role in the immune pathways of multiple diseases, and supplementation is recommended for those who are deficient. Vitamin D can be obtained from dairy, juices, fortified cereals, fish, and egg yolks.
Omega-3 and Omega-6
Omega-3 and omega-6 fatty acids can help reduce the number of tender and swollen joints in RA. They also reduce the risk of stroke and coronary artery disease. These vitamins are commonly found in fish, nuts, and berries.
Probiotics
Probiotics can help maintain a healthy gut, which is important for managing RA.
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Frequently asked questions
While no specific diet treats RA, the Mediterranean diet is recommended for reducing inflammation and improving symptoms. This diet includes whole foods, fruits, vegetables, whole grains, and healthy fats.
Vegetarian and vegan diets are also anti-inflammatory and high-fibre, including vegetables, fruits, grains, legumes, and nuts. The alkaline diet cuts out processed foods and meat and may help reduce inflammation and improve heart health.
Yes, several foods can help lower inflammation and improve symptoms of RA. These include fatty fish like salmon, tuna, and sardines, which are rich in omega-3 fatty acids. Walnuts are also a good source of omega-3s. Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties.
Yes, people with RA should avoid foods associated with higher levels of inflammation, including excessive fat (especially trans and saturated fat), sodium, and refined sugar. A high-fat diet can negatively affect those with RA, causing inflammation inside fat cells.
Keeping a food and symptom diary can help you identify food types that worsen your RA symptoms. If you notice certain foods causing a negative impact, try leaving them out of your diet for a few days to see if your symptoms improve. You can then try reintroducing these foods to see if the symptoms return.
