Making dietary changes can be a meaningful way to help manage RA symptoms and reduce inflammation. The Mediterranean diet is widely recommended — it focuses on whole, minimally processed foods that naturally fight inflammation.
Here are some foods to embrace:
- Fatty fish (salmon, trout, sardines) — rich in omega-3 fatty Show Full Answer
Making dietary changes can be a meaningful way to help manage RA symptoms and reduce inflammation. The Mediterranean diet is widely recommended — it focuses on whole, minimally processed foods that naturally fight inflammation.
Here are some foods to embrace:
- Fatty fish (salmon, trout, sardines) — rich in omega-3 fatty acids that lower inflammation
- Fruits and vegetables — high in fiber and antioxidants that can lower inflammatory markers
- Legumes (black beans, chickpeas, black-eyed peas) — packed with protein, antioxidants, and key nutrients
- Whole grains — support a balanced, heart-healthy diet
- Extra-virgin olive oil — a great source of healthy fats
- Green tea — has antioxidant and anti-inflammatory properties
- Turmeric and ginger — both have shown anti-inflammatory benefits; many myRAteam members swear by turmeric tea On the flip side, some foods are worth limiting or avoiding:
- Red meat and processed meats — linked to higher levels of C-reactive protein (CRP), an inflammation marker
- Refined sugars and sugary drinks
- Trans fats (margarine, deep-fried foods, corn oil)
- Processed and packaged foods
- Eggs and dairy (in excess)
- Beer and diet soda — some people with RA report these worsen symptoms It's worth noting that everyone's triggers are different. Keeping a food journal can help identify which specific foods worsen your symptoms. A rheumatologist can refer you to a dietitian who can help tailor a plan that works for you.
Don't feel like you need to overhaul everything at once — even small swaps, like replacing red meat with fish or adding one new vegetable a week, can make a real difference over time.
June 16
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