Brenda Khan
While there is no specific diet that treats rheumatoid arthritis, certain foods can help lower inflammation and relieve symptoms. The Mediterranean diet, which includes fruits, vegetables, whole grains, and healthy fats, is often recommended for people with rheumatoid arthritis as it can help reduce inflammation and improve overall health. Eating fatty fish, such as salmon, tuna, and sardines, is beneficial due to their rich content of omega-3 fatty acids, which have anti-inflammatory properties. Additionally, consuming extra-virgin olive oil, beans, and vitamin C-rich foods like red peppers can also help manage rheumatoid arthritis.
Diet for Rheumatoid Arthritis
| Characteristics | Values |
|---|---|
| Overall Approach | No one diet treats rheumatoid arthritis, but an anti-inflammatory diet can help control symptoms. |
| Recommended Foods | Fruits and vegetables, whole grains, fatty fish (salmon, tuna, sardines, herring, etc.), nuts, beans, olive oil, mushrooms, citrus fruits, dairy products, probiotics |
| Dietary Patterns | Mediterranean diet, low-fat and low-sugar, alkaline diet |
| Foods to Limit | Red meat, nightshades (potatoes, tomatoes, eggplants, peppers), trans fats, simple carbs, alcohol, processed foods, saturated fat |
| Supplements | Fish oil, gamma-linolenic acid (GLA), vitamin B6, vitamin D, collagen |
| Other Considerations | Weight management, food and symptom diary, exercise |
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The Mediterranean diet
A sample menu for a week of meals on the Mediterranean diet might include Greek yogurt with strawberries and chia seeds for breakfast, a whole-grain sandwich with hummus and vegetables for lunch, and a tuna salad with greens and olive oil for dinner. When eating out, choose fish or seafood as your main dish, ask for grilled foods instead of fried, and choose whole-grain bread with olive oil instead of butter.
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Whole foods
While there is no specific diet that treats rheumatoid arthritis, eating whole foods can help lower inflammation and improve symptoms. Whole foods are packed with antioxidants, which help stabilise molecules called free radicals that can trigger inflammation and damage cells.
Fruits and vegetables are rich in antioxidants and are therefore an important part of a whole-foods diet. Aim for two cups of fruit and two and a half to three cups of vegetables per day, with a focus on including a variety of colours. Brightly coloured varieties of fruit and vegetables are particularly good sources of antioxidants. In addition to their anti-inflammatory properties, fruits and vegetables are packed with vitamins and minerals that the body needs, as well as polyphenols, which may help lower C-reactive protein (CRP), a marker of inflammation.
Whole grains are another important component of a whole-foods diet. Eating more whole grains, such as oats, whole wheat, brown rice, and quinoa, instead of processed grains can help lower CRP levels and reduce the risk of heart disease, which is elevated in people with rheumatoid arthritis. Whole grains are also higher in fibre, which can help with weight management. Maintaining a healthy weight is important for people with rheumatoid arthritis, as excess weight adds pressure to achy joints and can make certain medications less effective.
Nuts are another example of a whole food that can be beneficial for people with rheumatoid arthritis. While they are relatively high in fat and calories, studies have shown that eating nuts promotes weight loss due to their protein, fibre, and monounsaturated fat content, which are satiating. Walnuts, pine nuts, pistachios, and almonds are good sources of inflammation-fighting monounsaturated fat.
In addition to the whole foods mentioned above, a Mediterranean diet, which is typically rich in whole foods, has been shown to improve symptoms of rheumatoid arthritis. This includes reducing swollen and tender joints and the duration of morning stiffness, as well as improving overall wellbeing.
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Omega-3 fatty acids
In the context of rheumatoid arthritis (RA), omega-3 fatty acids have been found to have a positive impact. Clinical studies have indicated that omega-3 fatty acids may modulate disease activity in RA, reducing the number of swollen and tender joints. This is achieved through their ability to act as precursors to lipid mediators of inflammation, potentially limiting or modulating the inflammatory response. Omega-3 fatty acids have been shown to be superior to placebos in improving certain outcome measures and decreasing the long-term need for nonsteroidal anti-inflammatory drugs. Additionally, they may have a beneficial effect in preventing or attenuating experimental arthritis.
The Mediterranean diet, which is often recommended for individuals with RA, is rich in omega-3 fatty acids. This diet includes whole foods and colourful fruits and vegetables, while reducing processed and high-sugar food and drink intake. Fatty fish, such as salmon, tuna, sardines, and herring, are excellent sources of omega-3 fatty acids. These fish contain high levels of omega-3 fatty acids, which can help control inflammation associated with RA. For individuals who do not consume fish, omega-3 fatty acids can also be obtained from nuts and seeds, or through supplements.
It is important to consult with a healthcare professional or a dietician before making significant dietary changes or taking supplements. They can provide guidance on the appropriate sources of omega-3 fatty acids and ensure that any supplements are safe to take in conjunction with existing medications.
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Antioxidants
While there is no specific diet that treats rheumatoid arthritis (RA), certain foods can help lower inflammation and relieve symptoms. Antioxidants, found in many fruits and vegetables, are believed to be beneficial for people with RA.
Antioxidant-Rich Foods
Fruits and vegetables are generally high in antioxidants. Brightly coloured fruits and vegetables, in particular, contain beta-carotene, a type of antioxidant. Carrots, peas, spinach, and mangoes are good sources of beta-carotene. Tomatoes, included in the Mediterranean diet, are an important source of lycopene, a potent antioxidant with beneficial effects on cardiovascular health and inflammation.
Other foods that contain antioxidants include:
- Turmeric, which contains curcumin, a compound with antioxidant and anti-inflammatory properties.
- Fatty fish like salmon, mackerel, sardines, and anchovies, which are rich in omega-3 fatty acids, a type of antioxidant.
- Nuts, especially walnuts, which are another source of omega-3 fatty acids.
- Peas and beans, which are practically fat-free and contain antioxidants, as well as other beneficial nutrients like folic acid, magnesium, iron, zinc, and potassium.
- Olive oil, a plant-based source of unsaturated fat, contains about 30 different kinds of polyphenols, which are antioxidants that may lower inflammation.
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Weight management
A balanced diet that includes a variety of whole foods, such as fruits and vegetables, whole grains, lean proteins, and healthy fats, is recommended for weight management in rheumatoid arthritis. Whole grains, such as oats, whole wheat, brown rice, and quinoa, are high in fibre, which aids in appetite control and weight management. They also help lower C-reactive protein (CRP) levels, a marker of inflammation.
Fruits and vegetables are rich in antioxidants, which stabilise free radicals that can trigger inflammation and damage cells. Aim for a colourful variety of vegetables and a mix of fresh or frozen fruits to maximise nutrient intake. Vitamin C-rich foods like red peppers are especially beneficial for joint health, as they aid in collagen production, which is essential for cartilage, tendons, and ligaments.
In addition to a healthy diet, regular exercise plays a vital role in weight management for rheumatoid arthritis. Exercise helps to improve overall health and ease joint pain, and promote weight loss. Combining a nutritious diet with physical activity can help individuals with rheumatoid arthritis achieve and maintain a healthy weight, reducing pressure on their joints and improving their overall quality of life.
While weight management is important, it is crucial to remember that diet alone cannot cure rheumatoid arthritis. However, making small changes to your diet and adopting a healthy eating pattern, such as the Mediterranean diet, can help reduce inflammation and improve overall health and well-being.
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Frequently asked questions
While there is no miracle diet for rheumatoid arthritis, the Mediterranean diet is often recommended. This diet includes lots of colourful fruits and vegetables, whole grains, healthy fats from seafood, avocados, nuts and seeds, and omega-3-rich fatty fish like salmon, tuna, and sardines. It limits ultra-processed foods, refined grains, and excess sugar. Research has shown that the Mediterranean diet can lower inflammation and improve symptoms of rheumatoid arthritis.
In addition to the Mediterranean diet, there are other ways to manage your diet to help with rheumatoid arthritis. It is recommended to reduce your sugar and salt intake, especially if you are undergoing glucocorticoid treatment. Alcohol should also be avoided as it can cause inflammation and negatively interact with RA medications. Keeping a food and symptom diary can help you identify any trigger foods that worsen your symptoms.
Some specific foods that can help with rheumatoid arthritis include citrus fruits like oranges, grapefruits, and limes, which are rich in vitamin C, and vitamin K-rich vegetables like broccoli, spinach, lettuce, kale, and cabbage, which reduce inflammatory markers in the blood. Mushrooms, citrus fruits, and dairy products have also been shown to have a protective effect on rheumatoid arthritis.
