Rheumatoid arthritis (RA) is an autoimmune disease that causes inflammation and pain in the joints and can lead to disability. There is no cure for RA, but there are ways to manage its symptoms and even prevent it from developing in the first place.

One of the most effective ways to do this is through a healthy diet. In this article, we’ll explore dietary strategies for RA prevention.

1. Eat Plenty of Fruits and Vegetables

Fruits and vegetables are packed with antioxidants, which can help reduce inflammation in the body. They also provide important vitamins and minerals that can support overall health. Aim for at least five servings of fruits and vegetables per day.

Brightly colored options such as leafy greens, berries, peppers, and carrots are particularly beneficial.

2. Choose Healthy Fats

Incorporating healthy fats into your diet can help reduce inflammation and support joint health. Omega-3 fatty acids found in fatty fish such as salmon, trout, and sardines are particularly beneficial.

Other sources include flaxseed, chia seeds, and walnuts. Avoid trans fats and limit saturated fats found in fatty meats and dairy products.

3. Limit Sugar and Processed Foods

Sugar and processed foods are known to increase inflammation in the body. Limit your intake of sugary drinks, sweets, and packaged snacks. Aim for whole, nutrient-dense foods such as whole grains, lean proteins, and fresh fruits and vegetables.

4. Consider Supplements

Some supplements may be beneficial for RA prevention or management. Speak with your doctor before starting any new supplements. Omega-3 fatty acid supplements, vitamin D supplements, and curcumin (found in turmeric) are all options to consider.

5. Maintain a Healthy Weight

Being overweight or obese can increase the risk of developing RA and can also worsen symptoms in those who already have the disease. Maintain a healthy weight through balanced eating and regular exercise.

6. Drink Plenty of Water

Staying hydrated is important for joint health. Aim for at least 8-10 glasses of water per day. You can also incorporate other hydrating options such herbal teas and fruits with high water content.

7. Avoid Trigger Foods

Some people with RA may have trigger foods that exacerbate their symptoms. Keep a food diary to track which foods may be causing issues. Common trigger foods include dairy, gluten, and nightshade vegetables such as tomatoes and peppers.

8. Incorporate Anti-Inflammatory Herbs and Spices

Some herbs and spices have anti-inflammatory properties that can help reduce inflammation in the body. Ginger, garlic, turmeric, and cinnamon are all options to consider. Try adding them to your meals for added flavor and health benefits.

9. Eat Enough Protein

Eating enough protein is important for maintaining healthy muscles and joints. Aim for lean protein sources such as chicken, fish, tofu, and lentils. Speak with a registered dietitian to determine your individual protein needs.

10. Don’t Skip Meals

Skipping meals can lead to blood sugar imbalances and cause inflammation in the body. Aim to eat several small meals throughout the day to keep blood sugar levels stable. This can also help prevent overeating and weight gain.