Go For The Anti-Inflammatory Diet For Reversing Rheumatoid Arthritis

Rheumatoid arthritis (RA) is a chronic autoimmune disease. To manage the inflammation, pain, and swelling it causes, a balanced diet with anti-inflammatory properties can be a valuable addition to medical treatments.

While diet cannot cure RA, it plays an important role in managing the disease. You can help control the inflammation that causes joint pain and damage by choosing anti-inflammatory foods. Plus, a healthy diet provides essential nutrients for overall well-being. Maintaining a healthy weight is particularly important, as excess weight can increase stress on joints and reduce the effectiveness of some RA medications. Further, body fat produces cytokines, proteins that promote inflammation within the body.

A 2017 survey of 217 individuals with longstanding RA found that 24% reported dietary impacts on their RA symptoms, both positive and negative.

An Anti-inflammatory Diet

An anti-inflammatory diet emphasizes the consumption of foods that help reduce inflammation within the body, promoting overall health and well-being. The components of this diet include the following-

  • Omega-3 Fatty Acids– Found in sources like flaxseeds, and walnuts, these healthy fats possess potent anti-inflammatory properties.
  • Fruits and Vegetables– Rich in antioxidants and phytonutrients, these foods combat oxidative stress and inflammation. Berries, leafy greens, and bright colored vegetables are very beneficial.
  • Whole Grains– Whole grains such as brown rice, quinoa, and whole oats provide essential nutrients and fiber, supporting digestive health and reducing inflammation.
  • Nuts and Seeds- Almonds, chia seeds, and sunflower seeds offer a wealth of healthy fats and antioxidants that contribute to joint health.
  • Healthy Fats– Olive oil and avocados are excellent sources of monounsaturated fats, which can help decrease inflammation.
  • Herbs and Spices- Turmeric and ginger contain natural anti-inflammatory compounds that can aid in pain relief and inflammation reduction.

Benefits of an Anti-inflammatory Diet for Rheumatoid Arthritis

An anti-inflammatory diet can offer significant benefits for individuals living with Rheumatoid Arthritis, such as

  • Reduced Inflammation and Pain– Individuals may experience a decrease in joint pain and swelling by incorporating foods that naturally combat inflammation.
  • Improved Joint Function– Enhanced nutrition can lead to increased joint mobility and reduced stiffness, making daily activities easier to perform.
  • Weight Management- This diet emphasizes whole, unprocessed foods, which can support healthy weight maintenance and reduce stress on joints.
  • Lowered Risk of Heart Disease– Individuals with RA have a higher risk of cardiovascular problems. An anti-inflammatory diet can help protect heart health by improving cholesterol levels and blood pressure.
  • Boosted Energy and Mood– Reducing inflammation can contribute to increased energy levels and improved mood, enhancing overall quality of life.

Diets That May Benefit Individuals with Rheumatoid Arthritis

  • Mediterranean Diet

Characterized by an abundance of fruits, vegetables, fish rich in omega-3 fatty acids, nuts, seeds, beans, whole grains, and olive oil. The Arthritis Foundation recognizes the Mediterranean diet for its potential to reduce inflammation.

  • Paleo Diet

Emphasizes foods believed to have been consumed by our ancestors during the Paleolithic era, such as meat, vegetables, and fruits. While potentially beneficial due to its focus on whole foods, it may also increase inflammation due to the inclusion of red meat. Restrictive nature of the Paleo diet requires careful consideration and consultation with a healthcare professional to ensure adequate nutrient intake.

Top Foods for Managing Rheumatoid Arthritis (RA)

  1. Beans
  • Rich in fiber, which can lower C-reactive protein (CRP), a key inflammation marker.
  • Excellent source of protein to strengthen muscles around joints.
  • Packed with nutrients like folate, magnesium, iron, and potassium, supporting heart and immune health.
  1. Leafy Greens
  • Broccoli, spinach, kale, and Swiss chard are loaded with vitamins A and C, protecting against free radical damage.
  • Broccoli is a great source of calcium for bone health.
  1. Cherries
  • Contain anthocyanins, powerful antioxidants that fight inflammation.
  • Found in other red and purple fruits like raspberries and blueberries.
  1. Citrus Fruits
  • Oranges, grapefruits, and limes are rich in vitamin C, boosting immunity and fighting inflammation.
  1. Fatty Fish
  • Salmon, herring, sardines, mackerel, tuna, and anchovies provide omega-3 fatty acids, reducing inflammation and supporting heart health.
  1. Nuts and Seeds
  • Walnuts, canola oil, and soybeans are excellent sources of plant-based omega-3s.
  1. Green Tea
  • Contains polyphenols, antioxidants that may reduce inflammation and slow cartilage damage.
  1. Extra-Virgin Olive Oil
  • Rich in polyphenols, choose extra-virgin olive oil for maximum health benefits.
  1. Whole Grains
  • Brown rice, quinoa, and whole oats can lower CRP levels and provide fiber for better appetite control.
  1. Red Peppers
  • High in vitamin C, essential for collagen production, a key component of cartilage, tendons, and ligaments.

Foods to Limit with Rheumatoid Arthritis

Certain foods can worsen RA symptoms by increasing inflammation within the body. Many of these foods are also high in fat, sugar, and salt, which can contribute to weight gain and heart problems.

  • Processed Foods– High in salt, sugar, and unhealthy fats, processed foods can trigger inflammation, promote weight gain, and increase the risk of heart disease.
  • Red Meat and Processed Meats– These are high in saturated fat, which can increase inflammation and negatively impact heart health. Processed meats may also contain preservatives that can exacerbate inflammation.
  • Fried Foods– High in omega-6 fatty acids and saturated fats, fried foods contribute to inflammation and worsen heart health.
  • Refined Sugars and Carbohydrates– Sugary foods and refined carbohydrates (like white bread, white rice, and white pasta) are quickly digested into simple sugars, leading to the release of inflammatory messengers called cytokines.
  • Salt– Excessive salt intake can raise blood pressure, and its effects may be amplified in individuals with RA who are taking steroids. Make sure to have less than 1,500 milligrams of sodium per day.
  • Alcohol– Alcohol can interact negatively with RA medications and may also contribute to inflammation.

Collaborating with a registered dietitian is important for developing an effective dietary plan for RA management. A dietitian can personalize the plan to your specific needs, address any nutrient deficiencies caused by medications, and ensure a balanced approach that supports both overall health and symptom control.