Rheumatoid Arthritis and Nutrition

Rheumatoid arthritis is an autoimmune condition that causes chronic inflammation in the joints. It shows itself through symptoms such as joint pain, swelling and limited movement, and it can therefore affect quality of life. There are several ways of coping with rheumatoid arthritis alongside medical care, and nutrition is one of the first to consider.

What Is Rheumatoid Arthritis?

Rheumatoid arthritis is a condition in which the immune system mistakenly attacks the joints. This causes inflammation, pain and damage in the joints. It usually affects small joints such as those of the hands, wrists, knees and feet, but it can affect other organs of the body as well.

Nutrition affects overall health, and it also plays a role in managing the symptoms of rheumatoid arthritis, because some foods may help reduce inflammation while others may increase it.

How Should You Eat with Rheumatoid Arthritis?

The foods worth including when managing rheumatoid arthritis are as follows:

Anti-Inflammatory Foods

Anti-inflammatory foods may help reduce inflammation in the body, so they can support the management of rheumatoid arthritis symptoms.

• Oily fish: Oily fish such as salmon, sardines and mackerel are rich in omega-3 fatty acids.
• Olive oil: Olive oil, especially extra virgin olive oil, contains anti-inflammatory compounds.
• Nuts and seeds: Almonds, walnuts, chia seeds and flaxseeds contain healthy fats and antioxidants.
• Fruit and vegetables: Colourful fruit and vegetables are rich in antioxidants. Foods such as blueberries, strawberries, spinach and broccoli in particular may help reduce inflammation in the body.

Antioxidant-Rich Foods

Antioxidants help limit the cell damage caused by free radicals. In people with rheumatoid arthritis, damage caused by free radicals may increase joint inflammation and pain.

• Strawberries, blueberries and blackberries: These fruits are very rich in antioxidants and help neutralise free radicals in the body.
• Green tea: Green tea contains catechins, which are powerful antioxidants. Drinking green tea daily may contribute to lower inflammation.
• Citrus fruits: Oranges, lemons and grapefruit are rich in vitamin C and are known for their antioxidant properties.

High-Fibre Foods

Fibre is important for digestive health and may have an inflammation-lowering effect. High-fibre foods also increase the feeling of fullness, which helps with maintaining a healthy weight.

• Wholegrains: Wholegrains such as oats, brown rice, quinoa and wholewheat products are high in fibre and may help reduce inflammation.
• Pulses: Chickpeas, lentils and beans are rich in fibre and plant protein.

Spices and Herbs

Some spices and herbs have natural anti-inflammatory properties and may help support the management of rheumatoid arthritis symptoms.

• Turmeric: Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties.
• Ginger: Ginger is traditionally valued for its natural anti-inflammatory properties.
• Garlic: Garlic contains compounds with inflammation-lowering properties.

Foods to Limit

With rheumatoid arthritis it is wise to limit certain foods, because they may increase inflammation in the body and make symptoms worse.

The foods to limit are as follows:

• Processed foods: Processed foods usually contain high amounts of sugar, salt and unhealthy fats. They may increase inflammation and affect general health negatively. Choose fresh, natural foods instead of fast food, ready meals and packaged snacks.
• Sugary foods and drinks: A high sugar intake may increase inflammation and lead to weight gain. Cutting back on sugary drinks, desserts and sweets may therefore help support symptom management.
• Red meat and processed meat products: Red meat and processed meats contain saturated fats and nitrites. These substances may increase inflammation and affect joint health negatively. Choose white meat, fish and plant-based protein sources instead of red meat.
• Refined carbohydrates: Refined carbohydrates such as white bread, pasta and rice may cause sudden rises in blood sugar and contribute to inflammation. Choose wholegrains and fibre-rich foods instead.

Lifestyle Suggestions

Healthy lifestyle habits matter as much as nutrition when coping with rheumatoid arthritis. Here are some suggestions to bear in mind:

• Regular exercise: Exercise improves joint mobility, strengthens muscles and supports overall health. Low-impact exercise (swimming, walking, yoga) is particularly suitable for people with rheumatoid arthritis, once your doctor has confirmed it is right for you.
• Stress management: Stress may increase inflammation and make symptoms worse. Stress management techniques such as meditation, deep breathing exercises and hobbies can improve quality of life.
• Enough sleep: Sufficient, good-quality sleep is important for the body to repair itself and keep inflammation in check. Sleeping 7 to 9 hours each night supports general health.

Learning to live with rheumatoid arthritis is possible with suitable nutrition and healthy lifestyle habits. With changes to your diet and lifestyle, made together with your doctor, you can take important steps in managing rheumatoid arthritis and lead a healthier life.

This article is for general information only; please consult your doctor and dietitian about your own situation.