A 7-Day Rheumatoid Arthritis Diet Plan For Inflammation Relief

You might be surprised to find that the symptoms of rheumatoid arthritis can be helped by what you eat. As a functional medicine expert, I’m here to tell you that there is hope for healing – and a lot of it comes down to the food you eat.

This uncomfortable condition can make daily tasks feel impossible. By understanding Rheumatoid arthritis and its connection to inflammation, you can begin to craft a diet plan that puts you on the path to healing.

Read on to see what foods have anti-inflammatory properties, which aren’t as helpful, and a meal plan full of great options for an anti-inflammatory diet.

The Food-Inflammation Connection

For every medical condition — especially inflammatory diseases and those related to pain — there are foods and ingredients that help and those that hurt. Certain foods — which we will talk more about later on — trigger gut permeability and more inflammation. There are also certain foods that directly fight inflammation and lower pro-inflammatory cytokines.

The mismatch between modern food and our biochemistry has contributed to the rise in autoimmune conditions. Our food supply has drastically changed due to the increase in processed foods and chemical additives, yet our genetics haven’t changed in thousands of years. We haven’t been able to adapt to these extreme changes in the food we eat.

While there is no “one-size-fits-all” diet, processed foods and chemical additives are generally inflammatory for most people, especially for those who already have autoimmunity. The best diet for rheumatoid arthritis eliminates inflammatory foods and prioritizes nutrient-rich foods. For example, the Mediterranean diet, a plant-based diet, or a plant-heavy ketogenic diet are all good for some patients with RA.

Getting food intolerance labs and doing an elimination diet can help you further determine what foods your body loves and what foods lead to inflammation. A rheumatoid arthritis diet plan to overcome your symptoms includes a heavy amount of these anti-inflammatory foods and little to none of those that are linked to inflammation.

LISTEN: Autoimmune-Inflammation: Top Causes, Functional Medicine Labs, Diet + Lifestyle Factors, The Nervous System Component & Exactly How To Heal

Best Foods For Managing RA Symptoms

The following foods have been linked to anti-inflammatory effects while offering well-rounded nutrients that provide health benefits and help your body function optimally. I include several foods below that are rich in polyphenols (a type of antioxidants) and micronutrients that have been studied extensively for their anti-inflammatory effects on arthritis. (1)

A good rheumatoid arthritis diet plan should include:

• Healthy fats: Incorporate healthy fats, such as fatty fish, avocados/avocado oil, coconuts/coconut oil, nuts and seeds (chia, hemp, pumpkin, flax seeds, etc.), extra virgin olive oil, and grass-fed beef. (2) Fat has gotten a bad reputation for years. However, studies have begun to show that healthy fats are beneficial for brain health, hormones, and inflammation levels.
• Cruciferous vegetables: Add cruciferous veggies to your diet, like broccoli, Brussels sprouts, and dark leafy greens. These veggies are loaded with sulfur and vitamin B that fuel your methylation — the biochemical superhighway that controls your ability to detox and manage inflammation levels. (3) Eating a variety of vegetables in a multitude of colors will also provide your body with a wide range of micronutrients needed to benefit your overall health.
• Antioxidant-rich fruits and berries: Fresh fruits like blueberries, raspberries, pomegranates, and apples. These fruits all contain high levels of beneficial antioxidants that work to inhibit oxidation and cellular damage from life stressors like toxins, stress, and poor diet that lead to chronic inflammation. (4)
• Clean animal protein: Wild-caught seafood, grass-fed beef, poultry (including chicken), and organ meats. As well as healthy fat, proteins like these have a variety of nutrients that have been linked to decreased inflammation such as B Vitamins and healthy omega-3 fatty acids.
• Legumes: Legumes (such as beans, chickpeas, lentils, and peas) are antioxidant and nutrient-rich foods. This is why diets like the Mediterranean Diet include such foods, As well, high consumption is recommended for RA patients. (2)
• Herbs + spices: Turmeric's high curcumin content is known to lower inflammation — particularly in cases of rheumatoid arthritis. (6) Take advantage of spice synergy and pair turmeric with ginger and black pepper, which increases curcumin bioavailability when eaten together or taken together in supplement form.
• Tea: Teas are some of the best inflammation-fighting drinks on the planet. Earl grey tea made with bergamot oil is high in the antioxidant theaflavin, which works to drive down inflammation by down-regulating pro-inflammatory cytokines. (7, 8) Green tea is a great anti-inflammatory beverage since it contains high levels of the beneficial catechin, epigallocatechin gallate (EGCG). Studies have shown that EGCG can boost your anti-inflammatory Nrf2 pathway and down-regulate your pro-inflammatory Nf-kB pathway. (9)