Foods to Manage Rheumatoid Arthritis (RA)

There is no specific diet plan that can help one feel better if someone has RA. 
Including in the diet foods like fish, whole grains, healthy fats, fruits, vegetables etc. may also help lower the inflammation caused in RA and lead to a better overall well-being.

Whole Grains
Whole grains reduce inflammation and hence lower levels of C-reactive protein (CRP) in the blood. 
CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. 
Foods like wheat, oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains.
 

Fresh Fruits & Vegetables
Fruits and vegetables should make up the foundation of an anti-inflammatory diet.
They contain vitamins, minerals and phytochemicals to help fight joint pain and inflammation. 
Cherries, grapes, and peppers are some fruits and veggies that may have ant-inflammatory effects.

Legumes & Beans
Beans are packed with fiber, which helps lower inflammation and hence lower CRP.
Beans are also an excellent source of protein, which is important for muscle health. 
Some beans are rich in folic acid, magnesium, iron, zinc and potassium, all known for their heart and immune system benefits.
https://pubmed.ncbi.nlm.nih.gov/20499072/ 

Food. Delicious slice of salmon

Fish
Certain types of fish are packed with inflammation-fighting omega-3 fatty acids. 
Experts recommend at least 85 - 100 grams of fish, twice a week. 
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.
Omega-3-rich fish include salmon, tuna, mackerel and herring.
https://pubmed.ncbi.nlm.nih.gov/31797565/

Supplements
For those individuals who do not consume fish, supplements of Omega 3 fatty acids are a good option. 
Just make sure you always tell your doctor before you take any supplements.

Healthy Fats
Foods like red meat, butter, vanaspati etc. are rich in saturated fats that are linked with inflammation in RA. 
Limiting saturated fats rich foods and replacing them with fats from foods like avocado, nuts, seeds, olive oil, fatty fish etc. may lower pain and inflammation associated with RA.

Calcium and Vitamin D
Low-fat dairy products are packed with calcium and vitamin D, both found to increase bone strength. 
Vitamin D is essential for calcium absorption, and it has been shown to boost the immune system. 
If dairy doesn't agree with you, aim for other calcium and vitamin D-rich foods like green vegetables like spinach, okra, kale etc. 

Tea
Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. 
Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. 
They may lessen inflammation and joint damage from rheumatoid arthritis.

Water
Adequate water can help keep your joints well lubricated. 
Drinking water before a meal can also help you eat less, promoting weight loss which is beneficial in RA. 
Hydration is vital for flushing toxins out of your body, which can help fight inflammation.

Expert Help
Talk to dietician who can help you plan your diet and include RA beneficial foods on a regular basis. 
She will also consider your lifestyle and medication when planning the diet, so you'll be more likely to stick with it.