Best Foods For Rheumatoid Arthritis

Introduction 

Rheumatoid arthritis, also known as RA, is a chronic autoimmune inflammatory disease. This means that the disease is a type of inflammatory arthritis where the tendons in the body can become inflamed. This differs from other types of arthritis because it is a pro-inflammatory disease, meaning it triggers excessive inflammation throughout the body, particularly in the joints and tendons.

Rheumatoid arthritis causes the immune system, which typically defends the body against foreign invaders like bacteria, to mistakenly attack healthy tissues. Specifically, RA targets the cartilage that cushions joints, leading to its destruction.¹ Ultimately, this chronic inflammation is harmful and can cause significant damage to several joints around the body and some organs like the heart, lungs, and digestive system. However, the most prominent symptom of RA is the gradual breakdown of joint cartilage and bone, resulting in pain, stiffness, and reduced mobility.

There is no definitive cause of rheumatoid arthritis currently, but there are some proven ways in which the symptoms of the disease can be alleviated. There is also no cure for rheumatoid arthritis, but this century has introduced varied treatment options which make rheumatoid arthritis more manageable to live with. However, we know how difficult it still may be to live with the disease.

Therefore, this article focuses on some foods and dietary lifestyle changes that can be implemented into a diet to help manage symptoms of rheumatoid arthritis. Though these cannot eliminate symptoms, they can help better manage the disease and make you feel better.

Risk factors for rheumatoid arthritis 

A risk factor means that certain things may make someone more susceptible to certain diseases than others. There can be several risk factors for rheumatoid arthritis, specifically genetic factors, and this could be a possible cause of rheumatoid arthritis. Sometimes, genetics are passed down through the family, which makes members more likely to develop rheumatoid arthritis.²

Additionally, women are more likely to develop the disease when compared to men. Alternatively, environmental factors can increase the risk of developing rheumatoid arthritis. These include smoking and a poor diet, which can lead to obesity. The most popular diet for controlling RA symptoms usually follows Mediterranean diets, which are high in vitamin D.

Diet is also a critical environmental factor that can influence the symptoms of rheumatoid arthritis. Foods can directly impact inflammation levels, so making informed decisions about your diet can be powerful in managing it. This article aims to inform people with rheumatoid arthritis about how to take more control to improve their health and quality of life.

Why is diet so important for people with rheumatoid arthritis?

What we consume directly impacts how our immune system is regulated. Therefore, the foods we eat and the nutrition we receive must be advantageous to our bodies and metabolic systems.³ Because rheumatoid arthritis is an inflammatory disease, anti-inflammatory foods can significantly influence how the disease develops and the severity of your symptoms.

These can include foods with antioxidant properties. We have composed a list of foods that can benefit the regulation of our immune system, whilst others can prove potentially harmful in rheumatoid arthritis.⁵

Top foods to help with symptoms of rheumatoid arthritis 

Several types of food have been recommended for those diagnosed with rheumatoid arthritis. Often, foods abundant in nutrients like omega fatty acids and vitamins should be increased in a person's diet. Understanding foods that can reduce symptoms can significantly impact the quality of life for people with RA.

It is also important to understand the foods that may make your symptoms worse and cause possible flare-ups. Below are some of the most advantageous foods that can be implemented into your diet, which will help RA symptoms and increase overall health.

Many of these foods are often implemented into a vegan diet and so some people find it beneficial to adopt a fully vegan diet, eliminating any animal byproducts. Below is a list of foods that provide the necessary nutrients and help your body manage rheumatoid arthritis.

Fruits and vegetables

Both fruits and vegetables are high in antioxidants and proven to reduce the risk of developing rheumatoid arthritis. Furthermore, the additional health benefits aid in managing weight and avoiding obesity, which can often worsen symptoms when the increased weight is applied to joints. The antioxidants can help fight inflammation.

Specifically, fruits like blueberries and strawberries are beneficial because of their anti-inflammatory properties. In truth, most berries have been proven to be rich in nutrients that combat inflammatory agents that cause rheumatoid arthritis.⁷ More specifically, berries, citrus fruits, and leafy greens may be the most helpful in alleviating symptoms.

Extra virgin olive oil

Regular and high consumption of olive oil can not only help symptoms but also prevent rheumatoid arthritis from developing in the first place. Olive oil has high levels of fatty acids and vitamin E.⁷ These nutrients also serve an anti-inflammatory purpose and offer extra protection to your immune system. Extra virgin olive oil is also commonly eaten in Mediterranean diets.

Seeds

Regarding seeds, flaxseeds are great because of their high sources of fatty acids, fibre, proteins (amino acids) and antioxidants. They are usually available in various forms, from whole flax seeds to roasted flax seeds and even flax oil. This allows you plenty of different ways to include them in your diet.

Flax seeds are abundant in substances like vitamins A, C, F and E, making them great. As well as being high in vitamins, they also supplement compounds minerals like magnesium, potassium and iron. Chia seeds are also excellent because of their antioxidant properties.

Nuts

A daily portion of nuts can also be a great source of antioxidants to help fight inflammation. Thirty grams daily is recommended in order to receive the necessary nutrients. These are also a great alternative to seeds if they are not to your liking.

Spices

Spices can add a great number of nutrients into meals. Garlic, ginger, cinnamon, and curcumin, in particular, have proven to be great tasting and have fantastic results in reducing damaged tissue, such as joints, and aiding in restoring normal and stable processes to maintain your cartilage.⁶ All these spices have great anti-inflammatory properties. Curl Mucin especially has shown evidence of rheumatoid arthritis prevention. These spices are common in various meals, so they are fairly easy to include when cooking or deciding what to eat.

Fatty fish 

Last but not least is fish. Fatty, oily fish such as sardines, salmon and seabass are brilliant sources of omega-3 fatty acids. Like olive oil, the fatty acids are significant in fighting rheumatoid arthritis. Ultimately, these fatty acids help combat the inflammation that causes rheumatoid arthritis. Omega 3 proteins have significant anti-inflammatory properties.

To receive the necessary omega 3, eating fish 1-2 times a week can benefit you greatly. They also help in decreasing the production of an inflammatory response. This means that things that cause the direct degradation of cartilage are decreased.⁴

Foods to avoid:

• Red meat
• Eggs
• Dairy
• High salt foods
• Gluten

Studies have shown that in some people, rheumatoid arthritis is improved in those who do not eat meat and follow vegetarian diets. Foods such as red meat can make symptoms of rheumatoid arthritis worse. These foods tend to be pro-inflammatory, so when possible, they are best to stay away from. Of course, sometimes these goods are difficult to eliminate, so limiting intake is a great place to start. Regarding red meat, it is recommended that consumption be limited to 1-2 times a month.

Summary 

Incorporating these foods into your diet are most important for reducing the inflammation which causes rheumatoid arthritis to flare up. Fish, fruits, and seeds are excellent additions, providing essential vitamins, proteins, and antioxidants that combat the effects of rheumatoid arthritis (RA). Additionally, these foods are great for managing and controlling weight, which is crucial for joint health.

Carrying excess weight puts additional pressure on your joints, and when combined with rheumatoid, this can aggravate the existing joint damage. For some, these dietary changes may feel challenging to incorporate into their regular routine. Drastic changes can sometimes be more damaging so it's important that you try and take a gradual approach to introduce these changes into your routine.

We know that making changes can be difficult, but whatever changes are made, it's important to know that these should be sustainable changes to your lifestyle, ensuring that they support your symptoms. Understanding which foods may worsen your symptoms is equally as important. This allows you to be mindful of your diet and take control of your rheumatoid arthritis.

Whilst these foods are beneficial and can help improve your symptoms, it is important to consult a healthcare professional if you plan on making significant changes to your diet.