Rheumatoid arthritis (RA) is a chronic inflammatory autoimmune condition that affects one’s joints, resulting in swelling, stiffness, and pain. While there is no cure for RA, various lifestyle modifications can reduce its severity and progression.

Besides medication and exercise, a healthy diet plays a significant role in managing RA symptoms. This article highlights 30 ways to prevent rheumatoid arthritis with diet.

1. Consume a Mediterranean-style diet

A Mediterranean-style diet is rich in anti-inflammatory compounds like omega-3 fatty acids, antioxidants, fiber, and phytonutrients. This diet comprises of fruits, vegetables, whole grains, nuts, seeds, fish, and healthy fats like olive oil.

A study published in the American Journal of Clinical Nutrition found that a Mediterranean-style diet improved RA symptoms, including joint pain and swelling.

2. Include Ginger in Your Diet

Ginger, a popular spice with potent anti-inflammatory properties, can help quell joint pain and stiffness associated with RA. It contains chemicals called gingerols and shogaols, which block pro-inflammatory cytokines in the body.

Include fresh ginger in salads, smoothies, or as a tea infusion to help manage RA pain and inflammation.

3. Eat Turmeric

Turmeric, the spice responsible for giving curry its yellow color, is a natural anti-inflammatory herb that helps manage RA symptoms.

Curcumin, turmeric’s active ingredient, suppresses inflammatory pathways in the body and reduces oxidative stress. Add turmeric to your diet by using it as a seasoning for stir-fries, soups, and curries.

4. Limit Processed Foods

Foods containing high amounts of sugar, salt, and saturated fats trigger inflammation in the body, exacerbating RA symptoms. Processed foods, such as baked goods, fast food, and snacks, should be avoided or limited in consumption if you have RA.

Opt for whole foods like fruits, vegetables, and lean meats instead.

5. Embrace Anti-inflammatory Foods

Foods with anti-inflammatory properties help reduce swelling and pain in RA joints. Examples of such foods include leafy greens, olive oil, fatty fish, nuts, seeds, fruits, and whole spices.

Incorporate anti-inflammatory foods into your meals and snacks to manage RA symptoms.

6. Drink Plenty of Water

Drinking enough water helps keep joints lubricated and reduces joint stiffness in RA patients. It also flushes out toxins and waste products from the body, promoting overall health and well-being.

Aim to drink at least eight glasses of water daily, and more if exercising or in hot weather.

7. Avoid Trigger Foods

Some RA patients are sensitive to certain foods, which can worsen joint inflammation and cause flare-ups. Common food triggers for RA include dairy, red meat, nightshades, gluten, and processed foods.

Observe which foods trigger your RA symptoms and eliminate them from your diet.

8. Stock Up on Vitamin D

Vitamin D deficiency is common in people with RA and can exacerbate inflammation and pain in joints. Getting enough vitamin D through diet and sunlight exposure helps improve bone and joint health, in addition to having immunomodulatory effects.

Foods rich in Vitamin D include fatty fish, dairy products, egg yolks, and mushrooms.

9. Eat Lean Proteins

Lean proteins, such as chicken, turkey, fish, beans, and lentils, provide the necessary amino acids for building and repairing tissues without adding excess fat to the diet.

Consuming protein regularly aids in muscle and joint repair and reduces inflammation in RA-affected joints.

10. Add Herbs to Your Diet

Several herbs have anti-inflammatory and analgesic properties that help relieve RA symptoms. Examples of such herbs include cinnamon, rosemary, oregano, basil, and thyme. Use them to flavor salads, soups, and other dishes for an anti-inflammatory boost.

11. Limit Alcohol Intake

Alcohol consumption can aggravate RA symptoms, leading to pain and joint swelling. Alcohol also interacts with certain RA medications, reducing their effectiveness. Limit alcohol intake to moderate levels or avoid it altogether if possible.

12. Increase Fiber Intake

Fiber-rich foods like whole grains, legumes, fruits, and vegetables support gut health and reduce inflammation in the body. A healthy gut microbiome enhances the immune system’s activity, improving overall health and RA symptoms.

Aim for 25-30 grams of fiber daily.

13. Go Gluten-free

Some RA patients are sensitive to gluten, a protein found in wheat, barley, and rye. Gluten triggers inflammation and joint stiffness in sensitive individuals, aggravating RA symptoms. Opt for gluten-free grains and products to improve your RA symptoms.

14. Avoid Fried Foods

Foods fried in vegetable oils contain high amounts of pro-inflammatory compounds called advanced glycation end products (AGEs). AGEs trigger inflammation and oxidative stress in the body, aggravating RA symptoms.

Choose grilling, baking, steaming, and roasting as cooking methods over frying.

15. Consume Plenty of Omega-3 Fatty Acids

Omega-3 fatty acids reduce inflammation in the body and contribute to better immune function. Foods rich in omega-3 include salmon, sardines, flaxseed, chia seed, walnuts, and soybeans.

Include these foods in your diet to obtain the benefits of omega-3 fatty acids.

16. Avoid Processed Meats

Processed meats, such as hot dogs, sausages, and deli meats, contain high amounts of sodium, fats, and chemical preservatives. These compounds increase inflammation levels in the body, aggravating RA symptoms.

Opt for fresh meats instead, and avoid processed meats.

17. Consume Vitamin C-rich foods

Vitamin C has anti-inflammatory properties and helps reduce oxidative stress in the body. Foods rich in vitamin C include citrus fruits, strawberries, kiwi, papaya, guava, bell peppers, and tomatoes.

Including these foods in your diet helps improve RA symptoms.

18. Avoid Excessive Sodium

Excessive sodium intake, often found in processed and restaurant foods, contributes to inflammation and water retention in the body. Limiting salt intake to less than 2300 mg per day helps reduce RA symptoms and improves cardiovascular health.

19. Consume Foods Rich in Zinc

Zinc is essential for the body’s immune system and helps reduce inflammation. Foods rich in zinc include oysters, beef, chicken, pumpkin seeds, legumes, and whole grains. Consuming zinc-rich foods helps manage RA symptoms.

20. Go Low-Carb

A low-carb diet helps reduce inflammation and pain in RA-affected joints. It also helps in weight management, which is beneficial for RA patients. Cut down on carbs by substituting rice, potatoes, bread, and pasta with vegetables and protein-rich foods.

21. Avoid Trans Fats

Trans fats are pro-inflammatory fats found in fried and processed foods. Consuming trans fats contributes to inflammation and oxidative stress in the body, worsening RA symptoms. Avoid trans fats by reading food labels and choosing whole foods instead.

22. Consume Foods Rich in Magnesium

Magnesium is necessary for proper nerve and muscle function and supports bone health. Magnesium also reduces inflammation and oxidative stress in the body. Foods that contain magnesium include spinach, almonds, peanuts, black beans, and avocado.

Including magnesium-rich foods in your diet helps improve RA symptoms.

23. Avoid Soft Drinks

Soft drinks contain high amounts of sugar and artificial colors and flavors, contributing to inflammation in the body. Soft drinks can also deplete calcium from bones, leading to osteoporosis. Opt for water, tea, or infused water drinks instead.

24. Consume Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts contain sulforaphane, a potent anti-inflammatory nutrient.

These vegetables also contain other antioxidants, vitamins, and minerals that support overall health and improve RA symptoms.

25. Limit Red Meat Intake

Red meat contributes to inflammation in the body due to its high amounts of saturated fats. Consuming excessive red meat also increases the body’s production of uric acid, which exacerbates RA symptoms.

Limit red meat intake to once or twice a week and opt for lean cuts.

26. Consume Probiotics

Probiotics are beneficial for gut health and the immune system. They also reduce inflammation and help regulate the body’s cytokine levels. Foods rich in probiotics include fermented foods like kefir, yogurt, kimchi, and sauerkraut.

27. Consume Anti-inflammatory Teas

Several tea varieties have anti-inflammatory properties, which support RA management. Examples of such teas include green tea, chamomile, turmeric tea, and ginger tea. Adding these teas to your snacks or meals helps alleviate RA symptoms.

28. Use Healthy Oils for Cooking

Healthy oils like olive oil, avocado oil, and coconut oil are rich in antioxidants and healthy fats that reduce inflammation and oxidative stress in the body.

Choose these oils for cooking and salad dressings instead of vegetable oils or hydrogenated oils.

29. Avoid Dairy Products

Dairy products contain a protein called casein, which some individuals with RA are allergic or sensitive to. Casein triggers inflammation and worsens RA symptoms.

Substitute dairy products with plant-based alternatives like almond milk, soy milk, or coconut milk.

30. Stay Hydrated

Drinking enough water keeps joints lubricated, reduces inflammation, and flushes out toxins from the body. Dehydration worsens RA symptoms, leading to joint pain and stiffness. Aim to drink at least eight glasses of water daily.

Conclusion

Rheumatoid arthritis is a debilitating condition that requires lifestyle modifications to manage its symptoms.

A healthy diet is a crucial component of RA management, and incorporating anti-inflammatory and nutrient-dense foods into your diet can significantly improve RA symptoms. These 30 ways to prevent rheumatoid arthritis with diet provide a useful guide for managing RA through healthy eating habits.