Rheumatoid arthritis (RA) is a chronic inflammatory disorder that affects millions of people worldwide. This autoimmune disease causes pain, stiffness, and swelling in the joints, leading to reduced mobility and impaired quality of life.

Although there is no cure for RA, a healthy diet can be an important part of managing symptoms and maintaining overall health.

Best Foods for Rheumatoid Arthritis

1. Fatty Fish.

Fatty fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids, which have anti-inflammatory properties. Studies have shown that omega-3s can help reduce joint pain and stiffness in people with RA.

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

2. Nuts and Seeds.

Nuts and seeds like walnuts, almonds, chia seeds, and flaxseeds are also rich in omega-3 fatty acids. In addition, they contain vitamin E, which has been shown to reduce inflammation and pain in people with RA.

Just be sure to watch your portion size, as nuts and seeds are high in calories.

3. Fruits and Vegetables.

Fruits and vegetables are packed with antioxidants, which can help reduce inflammation and protect against damage from free radicals. Dark-colored berries like blueberries and cherries are especially high in antioxidants.

Leafy greens like spinach and kale are also great choices, as they contain vitamin E and other important nutrients for joint health.

4. Whole Grains.

Whole grains like brown rice, quinoa, and whole wheat pasta are high in fiber, which can help reduce inflammation and promote gut health. Aim to replace refined grains like white bread and pasta with whole grains whenever possible.

5. Ginger and Turmeric.

Ginger and turmeric are both spices with anti-inflammatory properties. Studies have shown that ginger can reduce joint pain and stiffness in people with RA.

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Turmeric contains a compound called curcumin, which has been shown to reduce inflammation and pain in people with RA. Try adding these spices to your cooking or drinking ginger or turmeric tea.

Worst Foods for Rheumatoid Arthritis

1. Processed Foods.

Processed foods like chips, candy, and frozen dinners are often high in salt, sugar, and unhealthy fats. They can contribute to inflammation and weight gain, which can exacerbate symptoms of RA.

2. Red Meat.

Red meat like beef and pork is high in saturated fat, which can contribute to inflammation. Some studies have also found an association between red meat consumption and increased risk of RA.

3. Fried Foods.

Fried foods like French fries and fried chicken are high in unhealthy fats and contribute to inflammation. Instead of frying, try baking or grilling foods for a healthier alternative.

4. Refined Grains.

Refined grains like white bread, white rice, and pasta made from white flour are low in fiber and can contribute to inflammation.

In addition, foods made from refined grains typically have a higher glycemic index, which can contribute to insulin resistance and inflammation.

5. Dairy Products.

Some people with RA find that consuming dairy products like milk and cheese exacerbates their symptoms. This may be due to a protein in dairy called casein, which can contribute to inflammation in some people.

Conclusion

While there is no single diet that works for everyone with rheumatoid arthritis, incorporating anti-inflammatory foods like fatty fish, nuts and seeds, fruits and vegetables, and whole grains can help manage symptoms and promote overall health.

Limiting or avoiding processed foods, red meat, fried foods, refined grains, and dairy products may also be helpful for some people with RA.