Rheumatoid arthritis (RA) is a chronic autoimmune disease that affects millions of people worldwide. It occurs when the immune system attacks healthy joint tissues, causing inflammation, pain, stiffness, and swelling.

While there is no cure for RA, making certain dietary changes can help alleviate symptoms and improve quality of life.

Foods to Reduce Inflammation

Inflammation is the primary cause of pain and discomfort in people with RA. Consuming foods that help to reduce inflammation can help alleviate this pain and discomfort. Some of the best anti-inflammatory foods include:.

Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These essential fats are known for their anti-inflammatory properties and have been shown to help reduce inflammation in people with RA.

Aim to consume at least two servings of fatty fish per week.

Leafy Greens

Leafy greens are rich in antioxidants, which help to fight inflammation. Spinach, kale, and collard greens are all excellent choices. You can eat these greens raw or cooked in soups, stews, or pasta dishes.

Berries

Berries, such as blueberries, raspberries, and strawberries, are rich in antioxidants and have been shown to reduce inflammation. Aim to consume at least one cup of berries per day.

Ginger and Turmeric

Ginger and turmeric are both natural anti-inflammatory agents. You can use fresh ginger or turmeric to make tea or add them to your smoothies and juices. You can also use these spices to flavor your food.

Foods to Boost Immunity

RA is an autoimmune disease, which means that the body’s immune system attacks healthy tissues. Consuming foods that boost the immune system can help reduce the severity of symptoms. Some of the best immune-boosting foods include:.

Greek Yogurt

Greek yogurt is a rich source of protein, probiotics, and antioxidants. Probiotics have been shown to boost immunity and reduce inflammation in people with RA. Choose plain, unsweetened Greek yogurt and add fresh fruit for flavor.

Garlic and Onions

Garlic and onions are rich in antioxidants and have been shown to boost immunity. You can add these ingredients to your soups, stews, salads, and sautés.

Green Tea

Green tea is rich in antioxidants known as catechins. These compounds have been shown to boost immunity and reduce inflammation. Aim to consume at least two cups of green tea per day.

Foods to Promote Bone Health

RA can cause bone loss and increase the risk of fractures. Consuming foods that promote bone health can help prevent these complications. Some of the best bone-healthy foods include:.

Calcium-Rich Foods

Calcium is an essential nutrient for bone health. You can get calcium from dairy products, such as milk, cheese, and yogurt, as well as leafy greens, such as kale, collard greens, and broccoli.

Vitamin D-Rich Foods

Vitamin D is crucial for bone health because it helps the body absorb calcium. You can get vitamin D from fatty fish, such as salmon and tuna, as well as fortified foods, such as milk and cereal.

Your body can also produce vitamin D from sunlight exposure.

Foods to Avoid

While certain foods can help alleviate RA symptoms, others can worsen them. It’s best to avoid or limit these foods:.

Saturated and Trans Fats

These types of fats can increase inflammation and worsen RA symptoms. Avoid or limit foods high in saturated and trans fats, such as fried foods, processed snacks, and fatty meats.

Sugar and Refined Carbohydrates

Sugar and refined carbohydrates can increase inflammation and worsen RA symptoms. Avoid or limit sugary foods, such as candy, soda, and sweetened baked goods, as well as refined carbohydrates, such as white bread, white pasta, and white rice.

Conclusion

Rheumatoid arthritis is a chronic autoimmune disease that can cause pain, inflammation, and discomfort. While there is no cure for RA, making certain dietary changes can help alleviate symptoms and improve quality of life.

Aim to consume more anti-inflammatory foods, immune-boosting foods, and bone-healthy foods, while avoiding or limiting saturated and trans fats, sugar, and refined carbohydrates.