Best Diet for Rheumatoid Arthritis: Which Foods to Eat and Avoid?

Rheumatoid arthritis is a prevalent autoimmune and inflammatory disease. This mainly affects the patient's joints in his/her knees, wrists and hands. This blog aims to cover the best diet for rheumatoid arthritis so that you can feel better and experience less pain in the future.

Maintaining a proper diet will not cure the disease but will help you reduce the pain. A good diet will also keep the inflammation in control. Finally, supplying your body with the right nutrients will lead you to maintain proper body weight.

Below is a list of all the best foods for rheumatoid arthritis that will help patients control their pain and swelling:

1. Beans

Beans are an excellent source of fibre; most nutritionists recommend that patients suffering from RA increase their fibre intake in their daily diet. This is because fibre helps one lower the levels of C-reactive protein or CRP in one's body. CRP is the main factor that increases swelling in RA patients' joints.

Beans are also protein-rich and help to strengthen the human bones and joints. You can include a variety of beans like pinto beans and red kidney beans in your daily diet for rheumatoid arthritis. Additionally, these beans are rich in magnesium, zinc, iron and folic acid, which will help boost your immune system.

2. Citrus Fruits

Citrus fruits like oranges, grapefruits, lime and lemon are a great source of Vitamin C. Everybody knows that Vitamin C is a vital nutrient in strengthening the bones. Additionally, this nutrient also boosts one's immune system.

These fruits are rich in inflammation-fighting antioxidants. In the West, especially in the US, the standard dietary allowance for women is 75 mg of Vitamin C per day and 90 mg of Vitamin C per day for men.

3. Olive Oil

In the last few decades, researchers have observed that the Mediterranean diet is highly beneficial in combating the pains and swelling related to rheumatoid arthritis. People who consume the Mediterranean diet regularly incorporate olive oil in their foods.

According to researchers, a compound called oleocanthal is present in extra virgin olive oil. This chemical compound aids in suppressing the pain that RA patients suffer from. In addition, this chemical compound affects the human body in a similar way to nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen.

4. Berries

All kinds of berries, like strawberries, blueberries, raspberries, blackberries, etc., are very high in antioxidants like ellagic acids and proanthocyanins. These antioxidant compounds help the human body to fight cell damage and inflammation caused due to RA.

Since the amount and the combination of these antioxidant compounds differ in each berry, one should make it a point to include a variety of berries in the daily diet.

5. Turmeric

Doctors often recommend that patients increase their intake of various spices in daily diets. Turmeric is a prevalent Indian spice that people use in all their foods. It contains curcumin, a naturally occurring polyphenol, which may help RA patients.

Its benefits were indicated in a 2015 study that found that curcumin has a lot of inflammatory properties.

6. Fatty Fish

Fatty fishes like salmon, herring, tuna and sardines are enriched with omega-3 and other fatty acids. These acids decrease swelling in the human body, so you include fish at least twice a week in your diet for rheumatoid arthritis.

Ensure these fishes are caught wild and not processed in tin cans. Processed foods will not have the same effect on your body.

7. Leafy Greens

Leafy greens are very healthy in general and should be part of any diet. They can fight various other diseases and disorders in the human body.

Foods like broccoli, spinach, parsley, coriander, kale, collard green and others are rich in Vitamin E and C. They protect the human body from pro-inflammatory molecules and produce more collagen in the body respectively. Collagen is a compound that helps strengthen cartilage, which improves the flexibility of joints.

8. Green Tea

Green tea has been favoured worldwide as it enables weight loss. Losing weight will help the patient suffering from rheumatoid arthritis because the overall body weight will exert less pressure will the person losses weight.

Green tea also contains a natural antioxidant called epigallocatechin-3-gallate (EGCG). This antioxidant stops the production of specific inflammation-causing chemicals in the human body.

9. Garlic and Onions

Various herbs and spices can significantly reduce the amount of inflammation in the human body. Garlic and ginger are two such spices that should be incorporated into the daily diet of rheumatoid arthritis patients.

Both these ingredients are well known for containing anti-inflammatory properties. Moreover, it is quite easy to include onions and garlic in everyday meals.

10. Ginger

In a study conducted on 261 patients suffering from osteoarthritis, it was found that 63% of patients who were given ginger extract found some relief from their knee pain. Moreover, their overall condition had also improved.

That is why you will want to include ginger in your daily diet if you are an RA patient. Use in any form, whether powdered, dried or fresh. This will provide you relief from pain and reduce the symptoms of rheumatoid arthritis.

11. Nuts

Various nuts and seeds like walnuts, pistachios, almonds, and pine nuts help to reduce the effects of RA in the body. Nuts are rich in fibre, protein and monosaturated fats. Therefore, nutritionists and dieticians suggest patients consume at least a handful of these nuts and seeds regularly.

12. Whole Grains

Whole grains are a healthier option because they contain all three parts: the bran, germ and endosperm. This makes them rich in potassium, magnesium, selenium and fibre.

A diet for rheumatoid arthritis patients should include whole grains as they help an individual keep his/her weight in control. This reduces joint pain indirectly as less pressure is exerted on one's body.

13. Cherry Juice

A study found that people who had consumed tart cherry juice noticed their uric acid levels go down significantly. Additionally, the levels of anthocyanins in the patients' bloodstream were also detected.

Anthocyanin is a type of antioxidant that helps in reducing swelling. This indicates that cherry juice may be useful in managing conditions like arthritis.

14. Carrots

Carrots are packed with nutrients like Beta-Carotene and Vitamin A. Experts often refer to these nutrients as anti-arthritic. Besides carrots, bright orange-coloured vegetables like sweet potatoes and squash have similar nutrients.

Experts recommend cooking these vegetables as these nutrients are released in large quantities when they are cooked.

15. Pineapple

Pineapples contain an enzyme called bromelain, which reduces swelling in the body. Furthermore, it is rich in Vitamin C, which makes it an excellent addition to a diet for rheumatoid arthritis and osteoarthritis patients.

You can also consume bromelain in supplement form but remember to consult your physician first. This is because bromelain can slow down clotting, so patients who are blood thinners can experience excessive bleeding.

Now that you know all the foods that you can include in your daily diet to reduce the effects of rheumatoid arthritis, let us learn about the foods which you need to avoid. The foods that aggravate inflammation, pain and other symptoms of rheumatoid arthritis are:

1. Processed/Fast/Fried Foods

Processed, fast and fried foods that you find in the market are made by combining hydrogen and vegetable oil so that manufacturers can extend the shelf life of such products. These food items contain heavy amounts of trans fat. Not only does trans-fat increase one's weight, but it also inflammation all of the RA patient's body.

2. Salt & Sugar

Diets for rheumatoid arthritis should exclude food with excess salt and sugar. Excess salt increases the severity of RA and autoimmune diseases like inflammatory arthritis.

On the other hand, sugar makes the cytokines chemicals in the body aggravate the swellings in an RA patient's body. Therefore, RA patients should aim to consume less than 1500 gm of salt and sugar daily.

3. Red Meat

Cuts of processed and red meat can increase swelling in one's body because it contains high amounts of saturated and omega-6 fats, which increase inflammation.

If you are a RA patient, you should also reduce the consumption of processed meat. This is because processed meats have high levels of homocysteine, interleukin-6 (IL-6) and C-reactive protein (CRP), increasing inflammation.

Many patients with RA have noticed that when they stop the consumption of red meats completely, their symptoms reduce significantly.

4. Corn Oil

Corn oil contains a lot of omega-6, which we already know aggravates inflammation in a RA patient's body. Vegetable oils like sunflower and soy oil also contain traces of omega-6.

If you consume such oils in massive amounts, this will lead to large weight gain. Your body weight will exert more pressure on your joints, especially your knees. You must consume this oil only in limited quantity or remove it from your diet.

5. Gluten

Gluten is a type of protein found mostly in grains like rye, wheat and barley. Many people tend to be allergic to gluten, so in the last few years, they have been trying to avoid it in their daily diets.

In addition, reducing the intake of gluten helps people lose weight faster. Indirectly the pain that the individual feels in their joints will reduce after weight loss.

6. Alcohol

The medicines that an orthopaedic doctor prescribes to RA patients do not work if the patients start consuming alcohol alongside their medications. Painkillers like ibuprofen tend to cause ulcers, and when somebody drinks alcohol, these ulcers can become life-threatening.

Excessive consumption of alcohol can result in structural damage to the spinal cord and worsen the effects of gout and inflammation.

7. Aspartame

Aspartame became increasingly popular as soon as it was launched in the market. People with diabetes and others who want to reduce sugar consumption could use this sugar substitute.

However, not many know this popular sugar substitute is not suitable for everyone’s health. For some people, it is difficult to digest, and it increases inflammatory responses in an RA patient's body.

Based on the above lists of foods to eat and avoid, you can formulate a diet plan for rheumatoid arthritis. However, there are a few factors that you need to consider. These are:

• Budget: It is important to follow a financially sustainable diet plan because it is easier to maintain it for a longer time.
• Availability: The food items that you include in your dietary plan for rheumatoid arthritis should be easily available. Otherwise, you will not be able to sustain it for a long period.
• Health Problems: While formulating a dietary plan, it is essential to take into account all of your health problems. If possible, consult a dietician for professional guidance.
• Dietary Preferences: Make sure to include food items that you like. There is no point in making a diet plan for rheumatoid arthritis with food items you dislike because you will not be able to continue it.
• Your Daily Activities: Your recommended calorie intake will depend on what activities you include in your daily routine. For example, if you do high-intensity workouts, you will need to eat lots of high-quality food items.

Apart from avoiding specific food items, eating only healthy foods, and maintaining a nutritious diet, there are other things that a RA patient can do to reduce the effects of RA. If you are a patient who is suffering from RA, then you can try the following:

• Try to lead an active lifestyle.
• Consult a doctor often.
• Try making arthritis management strategies.
• Keep your weight under control.

There is no definitive cure for rheumatoid arthritis, so it is essential for people to maintain a proper diet alongside taking medicines prescribed by doctors. Patients can eat foods like red meat, dairy, etc., once in a while and in strict moderation. However, they must maintain a proper diet for rheumatoid arthritis on most days.