Rheumatoid arthritis (RA) is a chronic autoimmune disease that causes inflammation and pain in the joints. It affects millions of people worldwide and can significantly reduce a person’s quality of life.

While there is no cure for RA, managing the symptoms and reducing inflammation can help alleviate pain and improve joint function. One way to combat inflammation is through a healthy diet rich in anti-inflammatory foods. In this article, we will explore 30 such foods that can help in beating rheumatoid arthritis.

1. Turmeric

Turmeric contains curcumin, a compound with potent anti-inflammatory properties. It can help reduce joint pain and inflammation associated with rheumatoid arthritis.

Add turmeric to your dishes or consume it in the form of supplements or teas to reap its benefits.

2. Ginger

Ginger has been used for centuries to alleviate pain and inflammation. It contains gingerol, which has powerful anti-inflammatory effects.

Incorporate ginger into your meals or enjoy it as a warm ginger tea to help reduce symptoms of rheumatoid arthritis.

3. Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties. These healthy fats can help reduce joint pain and stiffness caused by rheumatoid arthritis.

Include fatty fish in your diet at least twice a week for optimal results.

4. Berries

Blueberries, strawberries, raspberries, and other berries are packed with antioxidants that can help fight inflammation. They are also rich in vitamins and fiber, making them an excellent addition to an anti-inflammatory diet for rheumatoid arthritis.

5. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are loaded with antioxidants and other essential nutrients. They can help reduce inflammation and boost your overall health.

Incorporate these greens into your salads, smoothies, or stir-fries to enjoy their benefits.

6. Olive Oil

Olive oil contains oleocanthal, a compound that mimics the effects of non-steroidal anti-inflammatory drugs (NSAIDs). It can help reduce pain and inflammation in rheumatoid arthritis. Use extra virgin olive oil for cooking or as a dressing for salads.

7. Nuts

Almonds, walnuts, and other nuts are rich in omega-3 fatty acids and antioxidants, making them an excellent choice for combating inflammation. Snack on a handful of nuts or incorporate them into your meals for added benefits.

8. Garlic

Garlic has a compound called diallyl disulfide, which may help reduce certain inflammatory markers in the body. It can also boost the immune system and promote overall health.

Include fresh garlic in your dishes or take garlic supplements to reap its anti-inflammatory benefits.

9. Green Tea

Green tea is packed with antioxidants called catechins, which have anti-inflammatory effects. Drinking green tea regularly can help reduce inflammation and improve symptoms of rheumatoid arthritis. Opt for freshly brewed green tea for maximum benefits.

10. Broccoli

Broccoli is a cruciferous vegetable rich in antioxidants and anti-inflammatory compounds. It contains sulforaphane, which may help decrease inflammation in rheumatoid arthritis.

Add broccoli to your salads, stir-fries, or steamed vegetable dishes to enjoy its benefits.

11. Oranges

Oranges and other citrus fruits are rich in vitamin C, which is an antioxidant that can help reduce inflammation. A high intake of vitamin C has been associated with a lower risk of developing rheumatoid arthritis and improved joint health.

12. Tart Cherries

Tart cherries have been shown to help reduce inflammation and pain associated with arthritis. They contain anthocyanins, which are powerful antioxidants with anti-inflammatory effects.

Enjoy tart cherries as a snack, in smoothies, or as a topping for desserts.

13. Avocado

Avocados are a good source of healthy fats, fiber, and antioxidants. They can help reduce inflammation and improve joint health. Add sliced avocado to your salads, sandwiches, or use it as a spread for a nutritious and anti-inflammatory meal.

14. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that can help reduce inflammation. They also contain other beneficial compounds like vitamin C and beta-carotene.

Include tomatoes in your meals or enjoy them in a fresh tomato salad for their anti-inflammatory benefits.

15. Beets

Beets contain betalains, which are antioxidants with anti-inflammatory properties. They can help reduce inflammation and protect against oxidative stress. Enjoy beets as a side dish, in salads, or as part of a roasted vegetable medley.

16. Lentils

Lentils are packed with fiber, protein, and various beneficial compounds that can help reduce inflammation. They are also a good source of folate, which may help improve symptoms of rheumatoid arthritis.

Incorporate lentils into your soups, stews, or salads for added nutrition.

17. Quinoa

Quinoa is a gluten-free grain that is rich in protein, fiber, and essential nutrients. It can help reduce inflammation and provide long-lasting energy. Use quinoa as a base for salads, side dishes, or as a substitute for other grains in your recipes.

18. Papaya

Papaya is rich in vitamin C, vitamin E, and other antioxidants that can help reduce inflammation. It also contains an enzyme called papain, which has anti-inflammatory properties.

Enjoy ripe papaya as a snack or incorporate it into smoothies and fruit salads.

19. Sweet Potatoes

Sweet potatoes are packed with vitamins, minerals, and antioxidants that can help reduce inflammation. They are also a good source of fiber and can help regulate blood sugar levels.

Enjoy baked sweet potatoes, roasted sweet potato wedges, or use them in stews and casseroles.

20. Cinnamon

Cinnamon has been used for its medicinal properties for centuries. It contains compounds that can help reduce inflammation and lower blood sugar levels.

Use cinnamon as a spice in your cooking or add it to your morning oatmeal for a healthy and flavorful start to the day.

21. Peppers

Peppers, especially bell peppers, are rich in antioxidants and vitamin C, which can help fight inflammation. They are also low in calories and can be enjoyed raw in salads, sautéed with other vegetables, or stuffed for a nutritious and flavorful meal.

22. Mushrooms

Mushrooms contain various bioactive compounds that have anti-inflammatory effects. They can help reduce inflammation and improve immune function.

Include different types of mushrooms, such as shiitake, oyster, or button mushrooms, in your meals for added benefits.

23. Grapes

Grapes, especially dark-colored varieties like red and purple grapes, are rich in antioxidants that can help reduce inflammation. They also contain resveratrol, which has been shown to have anti-inflammatory effects.

Enjoy grapes as a refreshing snack or freeze them for a delicious and healthy dessert.

24. Eggs

Eggs are a good source of protein and essential nutrients. They also contain antioxidants like lutein and zeaxanthin, which can help reduce inflammation. Include eggs in your diet by enjoying them boiled, scrambled, or as part of a vegetable omelet.

25. Pineapple

Pineapple contains bromelain, an enzyme with anti-inflammatory properties. It can help reduce inflammation and ease the symptoms of rheumatoid arthritis. Enjoy fresh pineapple as a snack or incorporate it into fruit salads, smoothies, or stir-fries.

26. Carrots

Carrots are rich in antioxidants, vitamins, and fiber, making them a nutritious choice for an anti-inflammatory diet. They can help reduce inflammation and support overall health.

Enjoy raw carrots as a snack, add them to salads, or use them in soups and stews for added flavor and nutrition.

27. Dark Chocolate

Dark chocolate with a high cocoa content contains flavonoids, which have antioxidant and anti-inflammatory properties. Enjoy a small piece of dark chocolate as a satisfying treat to help combat inflammation and boost your mood.

28. Spinach

Spinach is a leafy green vegetable that is rich in antioxidants, vitamins, and minerals. It can help reduce inflammation and promote joint health. Enjoy spinach raw in salads, sautéed as a side dish, or blended into smoothies for a nutrient-packed meal.

29. Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat bread are rich in fiber and other beneficial compounds that can help reduce inflammation. They can also help regulate blood sugar levels and support overall health.

Incorporate whole grains into your meals as a base, side dish, or in baked goods for added nutrition.

30. Watermelon

Watermelon is not only delicious but also packed with hydration and anti-inflammatory properties. It contains an antioxidant called lycopene, which can help reduce inflammation.

Enjoy watermelon as a refreshing snack or add it to fruit salads and smoothies for a hydrating and anti-inflammatory boost.