Rheumatoid arthritis (RA) is a chronic autoimmune disease that causes inflammation and pain in the joints. RA is a complex disease, and its severity varies from person to person.

Its symptoms can range from mild to severe, and can sometimes cause irreversible joint damage if left untreated. While there is no cure for RA, proper treatment and certain lifestyle changes can help manage the symptoms, including dietary changes that can help reduce inflammation and prevent flare-ups.

In this article, we discuss some of the best foods for reducing rheumatoid arthritis flare-ups.

Fatty Fish

Fatty fish such as salmon, sardines, tuna and mackerel are good sources of omega-3 fatty acids. Omega-3 fatty acid is a type of polyunsaturated fat that has been proven to reduce inflammation.

This kind of fat is especially useful for people with RA because this disease is characterized by excessive inflammation in the joints.

Olive Oil

The Mediterranean diet is heavy on olive oil, and for a good reason. Olive oil is full of healthy fats and antioxidants that help reduce inflammation.

It is important to use extra-virgin olive oil, which is the least processed type and contains the highest levels of antioxidants.

Soy

Soy products such as tofu and soy milk are rich in polyunsaturated fatty acids called isoflavones. Isoflavones have been shown to have anti-inflammatory properties and may help reduce joint pain and stiffness associated with rheumatoid arthritis.

However, it is important to note that not all soy products are created equal. Processed soy products such as veggie burgers, soy protein powder, and soy sauce contain high levels of sodium and sugar, which should be avoided by people with RA as these can cause inflammation.

Green Tea

Green tea contains polyphenols – antioxidants that have anti-inflammatory properties. These antioxidants may help reduce inflammation and prevent joint damage associated with rheumatoid arthritis.

Drinking green tea regularly may also help improve overall joint health and flexibility.

Whole Grains

Whole grains such as whole wheat, brown rice, and quinoa are excellent sources of fiber, which is important for maintaining healthy digestion and gut health.

Studies have shown that people with RA may have an increased risk of developing bowel problems, making it important to properly prioritize fiber intake. Whole grains are also rich in antioxidants, which help reduce inflammation, and may improve overall heart health as well.

Leafy Green Vegetables

Green vegetables such as kale, spinach, and broccoli are full of antioxidants, vitamins, and minerals that help reduce inflammation and improve overall health.

These vegetables are rich in vitamin K, which is important for maintaining healthy bones, as well as vitamin C, which is important for supporting a healthy immune system. People with RA are more likely to develop osteoporosis, making it important to prioritize foods that support bone health.

Berries

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and anti-inflammatory compounds such as anthocyanins.

These compounds help reduce inflammation and protect against oxidative stress, which can cause damage to the joints and other tissues in the body. Berries are also low in sugar, making them a great alternative for people with RA who need to avoid processed foods that contain high levels of added sugars.

Ginger and Turmeric

Ginger and turmeric are spices that have been used for centuries for their anti-inflammatory properties. These spices contain compounds that help reduce inflammation and may help alleviate joint pain and stiffness associated with rheumatoid arthritis.

Ginger can be added to tea or used fresh in cooking. Turmeric is commonly used in Indian and Middle Eastern cuisine and can be added to curries, soups, and stews. Supplements containing ginger or turmeric extract are also available if you prefer not to add them directly to your diet.

Garlic

Garlic is a natural anti-inflammatory and has been shown to help reduce inflammation in the body. Garlic contains a sulfur compound called allicin, which has been shown to have anti-inflammatory properties.

It is easy to incorporate garlic into your diet by adding it to soups, stews, and stir-fries or even as a spread on toast.

Probiotics

Probiotics are beneficial bacteria that live in the gut and help promote a healthy digestive system and boost the immune system.

They have been shown to help reduce inflammation in the gut and may also help reduce inflammation in other parts of the body, including the joints. Foods that are high in probiotics include yogurt, kefir, kimchi, and sauerkraut. If you are unable to tolerate dairy products, you can try plant-based yogurt alternatives that are also high in probiotics.

These are just some of the best foods you can eat to reduce rheumatoid arthritis flare-ups. However, it is important to remember that a balanced diet rich in fruits, vegetables, and whole grains is key to supporting overall health and wellness.

If you have any questions or concerns about your diet or how it may affect your rheumatoid arthritis, speak with your healthcare provider or a registered dietitian.