Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the joints, causing pain, swelling and stiffness. Living with rheumatoid arthritis can be difficult, but diet plays an important role in alleviating the symptoms of this severe disease and can improve your overall health.
How does diet affect rheumatoid arthritis?
Proper nutrition can help manage the symptoms of rheumatoid arthritis . Although dietary changes cannot replace medical treatment, they can complement therapy and reduce inflammation and pain. Inflammation is a major problem in rheumatoid arthritis, and certain foods can ease the condition or make it worse.
The relationship between the gut and the immune system
The gut plays a key role in regulating immune function. A healthy gut microbiome—the community of bacteria in the digestive tract—helps regulate the immune response. An imbalance in gut bacteria (dysbiosis) can cause an overactive immune system that contributes to the development of autoimmune diseases such as rheumatoid arthritis.
Nutritional deficiencies in rheumatoid arthritis
Many people with rheumatoid arthritis suffer from nutritional deficiencies that can make the condition worse:
- Vitamin D: important for bone health; deficiency is common and may increase disease activity.
- Calcium: A mineral needed to maintain bone strength, especially in people taking corticosteroids who suffer from bone loss.
- Omega-3 fatty acids: important for reducing inflammation, often deficient in the daily diet.
Anti-inflammatory foods to include in your rheumatoid arthritis diet
Including anti-inflammatory foods in the diet can help relieve symptoms of rheumatoid arthritis (RA) and support overall health. Here are the main foods you should add:
- Omega-3 fatty acids : They reduce inflammation and relieve joint pain by inhibiting the production of inflammatory molecules.
Food sources:
- Fatty fish: salmon, mackerel, sardines
- Linseed
- Nuts
- Fruits and vegetables rich in antioxidants : Antioxidants in fruits and vegetables fight oxidative stress, reducing inflammation and joint damage .
Food sources:
- Berries: blueberries, strawberries, raspberries
- Leafy vegetables: spinach, cabbage
- Broccoli
- Tomatoes
- Whole grains : These are rich in fiber, which improves gut health and reduces inflammation. Whole grains have a lower glycemic index than refined grains, which helps control blood sugar.
Food sources:
- Oats
- Quinoa
- Brown rice
- Healthy fats : Monounsaturated and polyunsaturated fats support health and reduce inflammation by lowering bad cholesterol levels.
Food sources:
- Olive oil
- Avocado
- Nuts: almonds, pistachios
- Seeds: chia seeds, sunflower seeds
- Probiotics and prebiotics : Support gut health, which regulates the immune system and reduces inflammation.
Food sources:
- Probiotics: yogurt, kefir, sauerkraut
- Prebiotics: garlic, onions, bananas
Including these foods in your daily diet can help relieve rheumatoid arthritis symptoms and improve overall health.
Foods to avoid or limit
In people with rheumatoid arthritis, certain foods and substances can worsen the inflammation and worsen the symptoms of the disease. Here are the products you should avoid or limit in your diet:
1. Processed and refined foods
These foods can increase inflammation and lead to weight gain, which puts extra stress on the joints .
2. Red meat and processed meats
Eating red and processed meats is associated with increased levels of inflammation, which can worsen rheumatoid arthritis symptoms. Replace red and processed meat with plant-based proteins, lean poultry or fish.
3. Trans fats and saturated fats
These fats can increase inflammation and the risk of cardiovascular disease, which is especially important for people with rheumatoid arthritis.
4. Excessive consumption of alcohol and caffeine
Increased alcohol and caffeine intake can negatively affect the effectiveness of medications and exacerbate rheumatoid arthritis symptoms. Instead of alcohol and coffee, try herbal teas and ensure adequate hydration of the body by consuming larger amounts of water.
Diet plans for people with rheumatoid arthritis
Choosing the right diet can help people with rheumatoid arthritis manage their symptoms and improve their overall health. Here are some promising dietary approaches for people with rheumatoid arthritis:
- Mediterranean diet: Includes lots of fruits, vegetables, whole grains, and healthy fats like olive oil and oily fish. This diet is rich in anti-inflammatory foods, which can reduce inflammation, ease joint pain, and improve overall health. This diet also helps maintain a healthy weight, which reduces pressure on the joints.
- Plant-based diet: Based on whole plant foods such as fruits, vegetables, legumes, nuts and seeds, with limited intake of animal products. This diet can reduce inflammation and improve symptoms of rheumatoid arthritis. Reducing saturated fat of animal origin is also beneficial for cardiovascular health .
- Gluten-free diet: Excludes all gluten-containing foods (wheat, barley, rye) and includes fruits, vegetables, meat, and gluten-free grains (such as rice and quinoa). It can relieve joint pain and digestive symptoms in gluten-sensitive patients. Avoiding gluten can improve quality of life and reduce discomfort associated with rheumatoid arthritis.
Choosing a diet tailored to the needs of people with rheumatoid arthritis can greatly improve quality of life and relieve symptoms.
Supplements and their role in the management of rheumatoid arthritis
In addition to dietary changes, certain supplements can help treat rheumatoid arthritis. Here are some of the most commonly recommended supplements and their potential benefits:
- Omega-3 fatty acid supplements: Omega-3 fatty acids have strong anti-inflammatory properties that can relieve joint pain and stiffness in people with rheumatoid arthritis.
- Vitamin D and calcium: Vitamin D and calcium are important for bone health, especially for people with rheumatoid arthritis who may be at risk for osteoporosis, especially if they take corticosteroids long-term. Vitamin D helps absorb calcium, which is needed to maintain bone health.
- Turmeric/curcumin: Turmeric, especially the active compound curcumin, has powerful anti-inflammatory and antioxidant properties. It has been shown to reduce inflammation and relieve symptoms of rheumatoid arthritis. Curcumin supplements are often recommended , as it is difficult to achieve therapeutic amounts through food alone.
- Probiotics: Probiotics support gut health by providing a balance of bacteria in the digestive system, which is important for the body’s overall immune function. Gut health is linked to immune responses, so probiotics can help manage the inflammatory processes associated with rheumatoid arthritis.
Resources:
- Alwarith, J., Kahleova, H., Rembert, E., Yonas, W., Dort, S., Calcagno, M., Burgess, N., Crosby, L., & Barnard, ND (2019). Nutrition Interventions in Rheumatoid Arthritis: The Potential Use of Plant-Based Diets. A Review. Frontiers in Nutrition, 6. https://doi.org/10.3389/fnut.2019.00141
- Anna Turesson Wadell, Bärebring, L., Hulander, E., Gjertsson, I., Lindqvist, HM, & Winkvist, A. (2022). Inadequate Dietary Nutrient Intake in Patients With Rheumatoid Arthritis in Southwestern Sweden: A Cross-Sectional Study. 9. https://doi.org/10.3389/fnut.2022.915064
- Ayşe Güneş Bayir, Paula, B., & Dadak, A. (2023). The Integral Role of Diets Including Natural Products to Manage Rheumatoid Arthritis: A Narrative Review. 45(7), 5373–5388. https://doi.org/10.3390/cimb45070341
- Azizov, V., & Zaiss, MM (2021). Alcohol Consumption in Rheumatoid Arthritis: A Path through the Immune System. Nutrients, 13(4), 1324. https://doi.org/10.3390/nu13041324
