If you live with rheumatoid arthritis (RA), you’ve probably heard that some foods can fan the flames of inflammation while others can help put them out. The idea behind an anti-inflammatory diet is simple: Choose foods that calm the body’s immune response and skip the ones that make it worse.

“I follow an anti-inflammatory food plan, and I think it is helpful in alleviating some of my discomfort,” a myRAteam member wrote.

For many people, this type of diet means loading up on vegetables, whole grains, and healthy fats — but it doesn’t necessarily mean giving up meat altogether. In fact, certain lean meats, like chicken breast and turkey, can be part of a joint-friendly eating plan. The key is knowing which ones to keep on your plate and which to limit. Learn more about anti-inflammatory diets, including the benefits, what foods to eat and avoid, and tips for getting started.

What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet is any diet that reduces inflammation in the body. Two popular anti-inflammatory diets are the Mediterranean diet — a high-fiber, plant-based diet — and a vegan diet, which avoids all animal products. Some lean meats can also be a part of an anti-inflammatory diet, particularly white meat poultry and fish.

Inflammation occurs in acute (short-term) forms and chronic (long-term) forms. When we get sick or harmed, our body responds with acute inflammation to fight off the infection or heal. Chronic inflammation is linked with a number of diseases, including rheumatoid arthritis, diabetes, heart disease, and others.

In individuals with RA, inflammation contributes to symptoms, such as swelling, joint pain, and fatigue. Since an anti-inflammatory diet can help reduce inflammation, it may improve symptoms in people with RA.

Can an Anti-Inflammatory Diet Help Rheumatoid Arthritis?

Although research is limited, some studies have shown that an anti-inflammatory diet may improve symptoms of RA and reduce disease activity. Some foods, in particular, are associated with a decrease in inflammation. One review found that people with RA who followed an anti-inflammatory diet experienced a significant decrease in pain.

Many myRAteam members have reported following an anti-inflammatory diet to help manage their condition. “Started the Mediterranean diet on Monday, hoping for relief!” one member posted.

“I, too, have been paying close attention to the anti-inflammatory food list,” shared another.

Anti-inflammatory diets have been shown to reduce the risk of numerous chronic diseases, including cardiovascular disease and type 2 diabetes, which are common comorbidities (coinciding conditions) of RA.

Top Anti-Inflammatory Foods and Nutrients for Rheumatoid Arthritis

Many foods and nutrients have anti-inflammatory effects on the body that may be beneficial for people with RA. An anti-inflammatory diet includes omega-3 fatty acids, spices like turmeric and ginger, and whole grains. Fruits and vegetables also have anti-inflammatory properties and are the highest source of antioxidants, which protect cells from damage.

Here are some anti-inflammatory foods that may be especially helpful in reducing rheumatoid arthritis symptoms.

Olive Oil

Olive oil has healthy fats and can be used instead of butter or animal fats for cooking. Research suggests that olive oil may reduce the risk and progression of RA. Extra virgin olive oil has been linked to reduced levels of cartilage damage and joint damage. It’s also been shown to decrease the risk of heart disease and lower LDL cholesterol (the “bad” kind of cholesterol).

Dietary Fiber

Eating dietary fiber — found in plant-based foods such as fruits, vegetables, nuts, beans, and whole grains — is known to have numerous health benefits, including:

• Supporting healthy digestion
• Promoting weight loss and weight maintenance
• Helping control blood sugar levels
• Lowering cholesterol
• Nourishing healthy microbiome (gut bacteria)
• Improving outcomes across many chronic conditions

A large study found that a diet high in fiber significantly reduced the risk of developing RA and may play a role in reducing inflammation and slowing the progression of the condition.

Antioxidants and Phytochemicals

Antioxidants are a key component of an anti-inflammatory diet. Antioxidants are found in plant-based foods. These substances prevent damage to cells and help protect the body’s tissues and organs from disease. Phytochemicals, which are also found in plant-based foods, have high levels of antioxidants and help boost healthy immune system function, among other health benefits.

Eating a variety of fresh fruits and vegetables, whole grains, and beans is an easy way to ensure you are getting enough antioxidants and phytochemicals. The Arthritis Foundation recommends eating nine servings (approximately 1 cup per serving) of fruits or vegetables each day.

Most herbs and spices have antioxidant properties. Turmeric has a compound called curcumin, which has both anti-inflammatory and antioxidant properties. Some research has shown that combining turmeric with black pepper increases its effectiveness. Spices like these can be used while cooking vegetables, soups, stews, smoothies, and more.

Green tea contains polyphenols — plant chemicals with antioxidant properties. There’s some limited evidence that the polyphenols in green tea may help protect bones and cartilage.

Omega-3 Fatty Acids

Omega-3 fatty acids are an important component of an anti-inflammatory diet. They can be found in a variety of foods, including:

• Fatty fish, such as salmon, sardines, and herring
• Seeds and nuts
• Plant oils

Health experts recommend eating three servings of fatty fish per week. Some foods, such as eggs, are sometimes fortified with omega-3 fatty acids.

Research shows fatty acids can reduce inflammation and alleviate pain in people with RA.

To add more omega-3s to your diet, try adding chia seeds and flaxseed meal to oatmeal and smoothies. Omega-3 fatty acid supplements are also widely available. Always get medical advice before trying supplements.

Inflammatory Foods To Avoid

It’s important to know what food to avoid with rheumatoid arthritis. Some foods can contribute to inflammation, and it may be best to limit or avoid them if you can. Foods that are believed to increase inflammation include:

• Sugar and sugary beverages, such as sodas and sweetened juices
• Refined carbohydrates, such as white bread, most pastas, and white rice
• Processed meats such as hot dogs, bacon, and sausage
• Saturated fats found in butter, cream, and other full-fat dairy products
• Fatty meats, such as red meat
• Trans fats, found in fried foods and packaged baked goods
• Excessive alcohol

What Type of Meat Can You Eat on an Anti-Inflammatory Diet?

As mentioned above, there are certain meats you want to steer clear of that may contribute to inflammation. Instead of red meat or processed meat, opt for chicken or turkey. Although they aren’t necessarily anti-inflammatory, they’re better alternatives.

How To Get Started With an Anti-inflammatory Diet

Before starting an anti-inflammatory diet for rheumatoid arthritis, it might be a good idea to do a pantry sweep. Check out the ingredient list and discard anything that lists trans fats, saturated fat, hydrogenated oil, or high-fructose corn syrup. Common culprits are snacks like crackers, dressings, marinades, and other packaged goods.

Go Grocery Shopping

After a pantry sweep, it’s time to fill your kitchen with healthy, anti-inflammatory foods. Here are some staples to include on your grocery list to follow an anti-inflammatory or Mediterranean diet:

• Whole-grain foods — Brown rice, barley, bulgur, rolled or steel-cut oats, and pastas, breads, or cereals made with whole grains (and no added sugar)
• Nuts and seeds
• Nut butters (unsweetened) — Almond, cashew, or peanut butter
• Beans and legumes — Such as lentils, chickpeas, and black beans (dried or canned)
• Fatty fish — Fresh, frozen, or canned fish such as tuna, salmon, sardines, or mackerel
• Lean meat — Such as skinless chicken breast or 98-percent-lean ground turkey

Stock Up on Fresh Vegetables and Fruits

Be sure to include plenty of fresh or frozen vegetables on your shopping list. You really can’t go wrong in this department. When choosing frozen vegetables, steer clear of items that include sauces, salt, and other additives.

Fresh fruit is another important piece of an anti-inflammatory diet. Whole fruit is preferred over fruit juice — even unsweetened fruit juice. Fruit contains natural sugars, and they’re more concentrated in fruit juice. Plus, fruit juice usually has most of the healthy fiber removed.

Make Changes Gradually

Changing your entire diet can feel overwhelming, but you don’t have to change everything overnight. Start small with gradual changes. You can start by incorporating one anti-inflammatory food into one of your meals this week. You could also start by swapping out one inflammatory food, like red meat, with chicken, turkey, or seafood. Over time, you can make more changes and work toward bigger goals.

On myRAteam, members have reported positive results from changing their diets. “Changed back to my anti-acid anti-inflammatory diet on Tuesday. Pain in hands is gone, and my body is feeling good again,” one member reported.

“Today is a good day. I’ve been eating really healthy today and trying to include anti-inflammatory foods and spices,” another shared.

It is important to understand that the scientific evidence on the benefits of an anti-inflammatory diet for rheumatoid arthritis is scarce. Nonetheless, the benefits of an anti-inflammatory or Mediterranean diet are known to reduce inflammation in the body, which may help with symptoms and progression of RA.

Find Your Team

On myRAteam, people share their experiences with rheumatoid arthritis, get advice, and find support from others who understand.

Are there any foods you’ve used or avoided to help with your RA symptoms and overall health? Let others know in the comments below.