5 Foods That Help Rheumatoid Arthritis Symptoms

Rheumatoid arthritis (RA) is a chronic autoimmune disease that causes inflammation in the joints, leading to pain, stiffness, and decreased mobility.

At Comprehensive Arthritis Care, board-certified rheumatologist Mohammad F. Ali, MD, and our dedicated team use cutting-edge techniques, modern medicine, and a patient-centered approach to help patients manage RA and enjoy a higher quality of life.

In addition to medications and other therapies, the foods you eat can help reduce inflammation and ease RA symptoms. Here are five science-backed foods to consider incorporating into your diet.

Indulge in fatty fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have powerful anti-inflammatory effects that benefit patients living with RA. Omega-3 fats are shown to improve disease activity and reduce inflammation, according to a study published in the November 2024 issue of the journal Autoimmunity Reviews.

The researchers poured over 13 meta-analyses, and eight systemic reviews, and concluded that there’s solid evidence supporting the benefits of omega-3 fats for RA, including reducing joint tenderness and stiffness.

Load up on leafy greens

Spinach, kale, collard greens, and other leafy vegetables are nutritional powerhouses that contain vitamins, minerals, and antioxidants shown to help manage inflammation. Vitamin K, abundant in many leafy greens, supports bone health, which is especially vital for anyone living with a chronic joint condition like RA.

Adding a handful of leafy greens to smoothies or salads is an easy way to incorporate them into your daily meal plans. These nutrient-rich vegetables can also support a healthy immune system, which is critical for individuals with autoimmune diseases.

Savor antioxidant-rich berries

Blueberries, strawberries, raspberries, and blackberries not only taste delicious, but they’re also rich in unique polyphenol compounds such as anthocyanins that help protect cells from damage. These antioxidants are shown to reduce oxidative stress, a key driver of inflammation.

Eating anthocyanin-rich berries may decrease inflammation in RA. Enjoy them fresh, frozen, or blended into smoothies for a burst of flavor and joint-friendly benefits.

Embrace extra virgin olive oil

Extra virgin olive oil is a staple of the Mediterranean diet, widely praised for its heart-healthy monounsaturated fats and anti-inflammatory compounds. Researchers found that one of its primary active ingredients, oleocanthal, suppresses inflammatory enzymes in a way similar to certain pain medications.

Try drizzling it over roasted vegetables or salads, or use it as a healthier cooking alternative to butter.

Spice things up with turmeric

Spices are some of the richest sources of antioxidants in the diet. Turmeric, a golden spice popular in East Asian and Middle Eastern cuisines, for instance, contains curcumin, which boasts potent anti-inflammatory properties. Consider adding this dynamic spice to soups, stir fry dishes, curries, or even smoothies for a vibrant, anti-inflammatory kick.

Dietary changes can be a powerful complement to a comprehensive RA management plan. To learn more about adopting an anti-inflammatory, RA-friendly diet, and for all of your rheumatology needs, schedule an appointment with our team.

Together, we’ll design an individualized treatment plan, combining advanced therapies, nutritional guidance, and ongoing support.