Rheumatoid arthritis, a chronic inflammatory disorder, affects millions of people worldwide. It affects the joints and causes swelling, stiffness, and pain, which can lead to decreased mobility and productivity.

Although there is currently no cure, the symptoms of rheumatoid arthritis can be reduced through medication, physical therapy, and surgery. However, many people are turning to nutrition and diet as a way to help manage their symptoms and slow the progression of the disease.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids that have anti-inflammatory properties. Studies have shown that omega-3 fatty acids can help reduce the symptoms of rheumatoid arthritis, including joint pain and stiffness.

The best sources of omega-3 fatty acids are fatty fish like salmon, mackerel, and sardines. Plant-based sources of omega-3 fatty acids include flaxseeds, chia seeds, and walnuts. If you cannot consume enough omega-3 fatty acids through your diet, you can also consider taking supplements.

Antioxidants

Antioxidants are compounds that can protect the body’s cells from oxidative stress, which can lead to inflammation and tissue damage. Antioxidants can be found in fruits and vegetables.

Some of the best sources include berries, citrus fruits, leafy greens, sweet potatoes, and carrots. Antioxidants can also be found in herbs like ginger and turmeric.

Whole Grains

Whole grains are a good source of fiber and other nutrients that can help reduce inflammation in the body. Examples of whole grains include brown rice, quinoa, and whole wheat.

White bread, pasta, and rice should be avoided, as they are highly processed and contain fewer nutrients.

Low-Fat Dairy

Dairy products can be a good source of calcium and vitamin D, which are important for bone health. However, full-fat dairy products can also contain high levels of saturated fat, which can contribute to inflammation in the body.

It is recommended to choose low-fat or non-fat dairy products, such as skim milk or Greek yogurt.

Protein

Protein is important for muscle and tissue repair and is essential for overall health. However, it is important to choose protein sources that are low in saturated fat.

Good sources of protein include lean meats like chicken and fish, as well as legumes like lentils and chickpeas.

Probiotics

Probiotics are live bacteria and yeasts that are beneficial to the digestive system. Studies have suggested that probiotics may have a role in reducing inflammation in the body.

Probiotics can be found in fermented foods like yogurt, kefir, and sauerkraut.

Hydration

Staying hydrated is important for overall health, and it may also help reduce inflammation in the body. Drinking water and other hydrating fluids like tea and broth can help flush toxins out of the body, which can contribute to inflammation.

It is recommended to drink at least 8 cups of water per day.

Vitamin D

Vitamin D is important for bone health and may also have anti-inflammatory properties. The best source of vitamin D is sunlight, but it can also be found in foods like fatty fish, egg yolks, and fortified dairy products.

Supplements can also be taken to ensure adequate vitamin D intake.

Nightshade Vegetables

Nightshade vegetables like tomatoes, peppers, and eggplant have been implicated in causing inflammation in some people with rheumatoid arthritis. However, this is an area of debate, as there is little scientific evidence to support this claim.

If you suspect that nightshade vegetables may be causing your symptoms to worsen, it may be worth avoiding them for a period of time to see if your symptoms improve.

Limiting Processed Foods

Processed foods are often high in additives, preservatives, and other chemicals that can contribute to inflammation in the body. Processed meats like hot dogs and deli meats should be avoided, as they are often high in saturated fat and sodium.