Milly Gaines
While rheumatoid arthritis (RA) is not caused by diet, specific dietary choices can influence the inflammation associated with the disease. RA is a chronic autoimmune and inflammatory disease, and certain foods can help lower inflammation and relieve symptoms. For instance, the Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, and fish, has been shown to improve symptoms of RA, including reducing swollen and tender joints and morning stiffness. The diet is also high in omega-3 fatty acids, which have been shown to lower inflammation and reduce RA pain. In addition to the Mediterranean diet, other anti-inflammatory diets, such as the alkaline diet, can help reduce inflammation and improve overall health. While there is no definitive link between diet and RA, making healthy food choices and maintaining a healthy weight can help manage the disease and improve overall well-being.
| Characteristics | Values |
|---|---|
| Is rheumatoid arthritis caused by diet? | No specific diet treats rheumatoid arthritis, but certain foods can help lower inflammation and control weight, which can reduce pain and swelling in joints. |
| Diets that may help | Mediterranean diet, Alkaline diet, Paleo diet |
| Foods that may help | Fatty fish, whole grains, nuts, fruits and vegetables, beans, olive oil, collagen |
| Foods to avoid | Red meat, processed foods, dairy (for some people), nightshade vegetables (for some people) |
| Other factors | Exercise can help ease pain and improve joint function |
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What You'll Learn
The Mediterranean diet
While there is no specific diet that treats rheumatoid arthritis, certain foods can help lower inflammation, which is a key symptom of the disease. The Mediterranean diet is one such anti-inflammatory diet that has been studied for its potential to help manage rheumatoid arthritis.
Research suggests that the Mediterranean diet can help lower inflammation and improve symptoms of rheumatoid arthritis. One study found that women with rheumatoid arthritis who followed a Mediterranean-type diet for six weeks experienced reduced joint pain and morning stiffness, as well as improved overall health compared to a control group. The anti-inflammatory properties of the Mediterranean diet may be attributed to its high content of omega-3 fatty acids, which are found in fish, nuts, and seeds. Additionally, the Mediterranean diet can help manage weight, which is important for reducing pressure on joints.
The ITIS diet is a variation of the Mediterranean diet specifically designed for rheumatoid arthritis patients. It includes additional anti-inflammatory foods and herbs to further improve gut health and arthritis symptoms. In a short-term study, participants with rheumatoid arthritis who followed the ITIS diet for two weeks reported improvements in pain, swelling, and fatigue. However, the lack of a control group and long-term studies limits the understanding of the ITIS diet's effectiveness.
While the Mediterranean diet may not be a cure for rheumatoid arthritis, it can complement medical treatments and potentially reduce the need for certain medications. The anti-inflammatory properties of the diet, combined with its ability to promote a healthy weight, make it a valuable tool in managing the symptoms of rheumatoid arthritis.
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Omega-3 fatty acids
Good sources of omega-3 fatty acids include fatty fish such as salmon, tuna, sardines, herring, and other cold-water fish. Plant oils such as canola oil, nuts, and seeds, including chia seeds and walnuts, are also good sources. For those who do not consume fish, supplements are an option, and studies suggest that taking 600 to 1,000 mg of fish oil daily can help with RA symptoms. However, it is important to consult a doctor before taking any supplements to ensure safety and the correct dosage.
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Anti-inflammatory foods
While there is no specific diet that treats rheumatoid arthritis, certain foods can help lower inflammation, which may help relieve some of the symptoms of rheumatoid arthritis.
Mediterranean Diet
The Mediterranean diet is frequently touted for its anti-inflammatory and disease-fighting powers. It is rich in whole foods, including fruits, vegetables, fish, nuts, and beans, but low in processed foods and saturated fat. Studies have shown that the Mediterranean diet can help lower inflammation and improve symptoms of rheumatoid arthritis.
Omega-3 Fatty Acids
Some types of fish are good sources of inflammation-fighting omega-3 fatty acids. Salmon, tuna, sardines, herring, anchovies, scallops, and other cold-water fish are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve rheumatoid arthritis symptoms. For this reason, arthritis experts recommend consuming three to four ounces of fish twice a week. If you don't like fish, you can take a fish oil supplement, which has also been shown to reduce joint swelling and pain in people with rheumatoid arthritis.
Nuts
Nuts are recognized for their heart-protective properties and are a good source of inflammation-fighting monounsaturated fat. Studies have shown that consuming nuts is associated with a lower risk of dying from an inflammatory disease. Walnuts, in particular, are a good choice for people with rheumatoid arthritis due to their high content of omega-3 fatty acids. However, it is important to remember that nuts are relatively high in fat and calories, so they should be consumed in moderation.
Whole Grains
Whole grains, such as oats, whole wheat, brown rice, and quinoa, are higher in nutrients and fiber than refined grains. They can help lower levels of C-reactive protein (CRP), a marker of inflammation, and reduce the risk of heart disease, which is elevated in people with rheumatoid arthritis. Additionally, whole grains can help with weight management, which is important for reducing pressure on achy joints.
Beans
Beans and legumes are excellent sources of protein, which is important for muscle health, and they are also rich in antioxidants and other nutrients such as folic acid, magnesium, iron, zinc, and potassium. Small red beans, red kidney beans, and pinto beans are among the top antioxidant-containing foods. They are also inexpensive and can help with weight management, making them a great choice for people with rheumatoid arthritis.
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Weight management
While rheumatoid arthritis (RA) is not directly caused by diet, certain foods can help lower inflammation and improve symptoms. Weight management is an important aspect of RA treatment, as excess weight adds pressure to painful joints and can make certain medications less effective. Being overweight or obese is a known risk factor for developing RA, and maintaining a healthy weight can help alleviate symptoms.
A weight loss diet for RA is based on general principles of healthy eating, with a focus on the Mediterranean diet, which is known for its anti-inflammatory properties. This diet includes plenty of fruits and vegetables, whole grains, lean meats, low-fat dairy, and healthy fats like nuts, seeds, and fatty fish. These foods are rich in fibre, which helps with weight management by aiding satiety and digestion. The Mediterranean diet also helps with weight loss by reducing overall calorie intake.
Exercise is an important component of weight management for people with RA. It can be challenging to get motivated to exercise when joints are painful and the body is fatigued, but low-impact activities such as walking, swimming, or Pilates can help ease RA symptoms and promote weight loss. Water aerobics in a heated pool is an excellent option, as the warm water can soothe pain and stiffness while providing resistance to build muscle strength.
For those struggling with weight gain due to increased appetite caused by RA medications, it is important to consult a doctor or nutritionist. They can make dietary recommendations and adjust medications to help maintain a healthy weight. It is also crucial to be mindful of potential liver damage caused by certain RA medications and avoid substances like alcohol that can further compromise liver health.
While weight loss can be beneficial for people with RA who are overweight or obese, unintentional weight loss can be harmful. RA symptoms and medications can cause a loss of appetite, leading to unintentional weight loss. In such cases, it is important to consult a doctor to ensure a healthy weight is maintained.
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Whole grains
While there is no specific diet that treats rheumatoid arthritis, some foods can help lower inflammation and manage weight, which can help ease symptoms. Whole grains are recommended as part of a rheumatoid arthritis diet because they are high in nutrients and fibre and can help lower inflammation.
In addition to common whole grains, there are a variety of global grains that can be incorporated into meals. For example, farro, a type of wheat popular in Italian cuisine, has a similar texture to brown rice but with a nuttier flavour and three times the fibre content. Cracked freekeh, a member of the wheat family, cooks quickly and can be used in soups, stir-fries, and veggie burgers. Teff, a grain native to Ethiopia, is rich in calcium and iron and is used to make the traditional flatbread injera.
When shopping for whole grains, it is important to read labels carefully. Many products with refined grains contain added sugars and saturated fats, which are not healthful. Look for "whole grain" as the first ingredient on the label to ensure you are getting the maximum nutritional benefit.
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Frequently asked questions
Rheumatoid arthritis (RA) is a chronic autoimmune and inflammatory disease. While there is no specific diet that treats RA, diet may play a role in the inflammation associated with it.
The Mediterranean diet is often recommended for people with RA. This diet is rich in fruits, vegetables, whole grains, olive oil, and fatty fish, and has been shown to lower inflammation and improve symptoms of RA.
Foods that cause inflammation, also known as pro-inflammatory foods, should be avoided if you have RA. These include red meat, salt, and excessive calories. Processed foods and meat may also worsen symptoms, and some people find that dairy makes their symptoms worse.
Fish oil supplements have been shown to help reduce joint swelling and pain, stiffness, and disease activity in people with RA.
Probiotics can help restore or maintain a healthy balance in the gut, which may be beneficial for people with RA. However, if you are on biologic medicine, you should introduce fermented foods with caution and opt for shop-bought sources of probiotics.
