Antioxidants, which help quell inflammation, are plentiful in fruits and other food sources.
The most troubling symptoms of rheumatoid arthritis — pain, stiffness, and swelling — stem from the same source: inflammation. What to do? Part of the answer may involve your diet.
Findings from one study showed that patients with rheumatoid arthritis (RA) had significantly more pro-inflammatory diets, and those individuals with RA who were able to lower diet-associated inflammation over six years were also able to maintain low disease activity.
“That particular result was extraordinarily strong and consistent as indicated by more than 3.5 times greater odds of maintaining good control over the disease compared with those who did not adopt a more anti-inflammatory diet,” said study coauthor James R. Hébert, MSPH, ScD, Health Sciences Distinguished Professor and director of the Cancer Prevention and Control Program at the University of South Carolina in Columbia.
Even more important, since the study was conducted over a number of years, it shows that the beneficial effect of a low inflammatory diet is long-term. “Because such a diet can be extraordinarily diverse and sensually pleasing, it can be very easy to maintain over very long periods of time,” added Hébert, via email.
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There’s additional evidence that diets high in polyunsaturated fatty acids and plant fiber — think omega-3 fatty acids and lots of fruits and vegetables — may decrease the risk of RA. It’s also thought that both fiber and polyunsaturated fatty acids can lower levels of C-reactive protein (CRP), which is an indicator of joint inflammation.
Researchers theorize that fiber in particular is beneficial, but it may be that the phytonutrients in fiber-rich fruits, vegetables, and grains contribute to lessening it. Studies have also found that regularly eating fish high in omega-3s, such as salmon, herring, mackerel, trout, and tuna, may decrease swollen joints and tenderness.
Is There Such a Thing as a Joint-Friendly Food?
Although the compounds in many foods are said to improve RA symptoms, more research is needed to determine just how much of those compounds would have to be eaten to derive the benefit.
What scientists know for sure is that there are important links between your stomach and inflammation, and that Western diets, with their emphasis on the fast, cheap, and highly flavorful, create the conditions for diseases like RA to flourish.
It’s certain, for starters, that obesity is a risk factor for inflammatory conditions. Body fat generates substances that generate inflammation, and the more fat there is, the more inflamed the body will be. In addition, the foods that lead to obesity — ones high in fat, sugar, salt, and processed ingredients — are known to increase inflammation.
Also, scientists are increasingly finding out more about the ways that intestinal bacterial imbalances, which may result from high-fat low-nutrient diets, contribute to these conditions.
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That said, changing your diet probably won't reduce inflammation enough for you to forgo other RA management treatments. But it can help reduce the amount of medication needed and the side effects of the medication, says Lona Sandon, PhD, RDN, an associate professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, who is also an RA patient. And, Dr. Sandon adds, eating well has never been known to make any condition worse.
Read on to find out what foods could help ease your symptoms and keep you healthy.
Eat These 8 Foods To Help Beat RA Inflammation
Olive Oil May Work in Much the Way NSAIDs Do
Researchers have become interested in the anti-inflammatory benefits of olive oil because people who eat a traditional Mediterranean diet, which is rich in olive oil, seem to have fewer health conditions related to inflammation, such as degenerative joint diseases or diabetes.
Researchers have found that oleocanthal, a compound found in extra-virgin olive oil, appears to suppress the same pain pathway as nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen, which makes it a great oil for use in cooking foods, or in recipes like salad dressings as part of your daily management plan when living with pain.
Vitamin C Is Important for Tissue Repair
Vitamin C is a dietary component necessary for the synthesis of collagen, which helps build and repair blood vessels, tendons, ligaments, and bone, and is therefore helpful for people with osteoarthritis, Sandon says.
Aim for a total vitamin C intake of 75 milligrams (mg) per day for women and 90 mg per day for men, the current U.S. recommended dietary allowance. If you’re pregnant, aim for 85 mg, and if you’re lactating, 120 mg.
Citrus foods, such as oranges, grapefruit, lemon, and limes, are rich in vitamin C, and are also good sources of inflammation-fighting antioxidants, which are beneficial for those with rheumatoid arthritis. Citrus, however, may interfere with the body’s ability to process certain RA medications, such as oral cyclosporine and possibly methotrexate. Research has shown that regular consumption of grapefruit juice blocks the protein known as CYP3A4 that helps the body metabolize cyclosporine; other research has suggested that other citrus juices, like those made from Seville oranges, limes, and pomelos, may also affect how CYP3A4 works in the body.
If you’re taking meds that can be affected by citrus, you may need to get vitamin C from other sources such as tomatoes, peppers, melons, strawberries, kiwi, or potatoes, Sandon suggests. A half cup of cooked broccoli, for example, has over half of the recommended vitamin C daily value, according to the National Institutes of Health.
“Another option,” notes Sandon, is to avoid taking your medication with citrus juices. “Instead, have the juice or citrus fruit at another time of day.” Talk with your healthcare provider to figure out what’s best for your diet and medication routine.
Berries Are High in Antioxidants and Inflammation-Fighting Potential
Sandon recommends that you make one or more servings of fresh or frozen berries, such as blueberries, raspberries, strawberries, blackberries, or huckleberries, part of your daily diet. These little fruits pack powerful antioxidant compounds, like proanthocyanins and ellagic acid, which fight inflammation and cell damage. The amount and combination of the compounds vary by the type of berry, Sandon says, so make variety your goal.
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Carrots Pack Anti-Arthritis Vitamin A and Beta-Carotene
Add carrots, squash, and sweet potatoes to your anti-arthritis shopping list, too, Sandon says. These and other orange-hued vegetables are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation. Cooking seems to increase the availability of these compounds. For the biggest benefit, eat these vegetables on a regular basis in recommended serving sizes rather than overdoing it by eating them in large quantities. A single serving of carrots is ½ cup, or about 1 large carrot or 7 to 10 baby carrots.
Whole Grains May Help You Lose Weight and Lessen Pain
Much has been made of the health benefits of whole grains, and for good reason, Sandon says. Whole grains are simply grains that still have all three parts of the original grain: the bran (outside hull), endosperm, and germ.
Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium, and magnesium than refined grains. In addition, a diet rich in whole grains has also been linked to better weight control, which can help reduce pain and symptoms of RA.
So, switch from white bread to whole wheat, and from regular pasta to whole grain, Sandon says. Caution: When buying whole wheat bread, don’t be misled by the label. It should read 100 percent whole wheat or have the Whole Grain Stamp from the Oldways Whole Grain Council. Also add other whole grains to your menu, like a bowl of oatmeal in the morning or a bulgur salad at night.
Ginger: Spice Up Your Dishes to Turn Down the Flame
Like onions, ginger contains compounds that function in much the same way as anti-inflammatory drugs, such as aspirin and ibuprofen. This versatile root adds flavor too. Add fresh peeled ginger to stir-fries, eat pickled ginger along with salmon sushi, or puree some and add it to an acorn squash soup.
Ginger supplements can also help reduce inflammation, but check with your doctor before taking them, Sandon says. Too much ginger can lead to thinning of the blood, which can be dangerous if you are taking certain drugs, like warfarin (Coumadin). It can also decrease blood sugar levels, raising the risk of hypoglycemia. In addition, ginger may lower blood pressure, which could affect those taking high blood pressure medication.
Pineapple: This Fruit’s Enzymes Can Decrease Swelling
Pineapple is rich in vitamin C and the enzyme bromelain, which has been linked to decreased pain and swelling in both osteoarthritis and rheumatoid arthritis, Sandon says. So, add this tropical fruit to your diet every chance you get. Try it cubed in fruit salad, baked in savory dishes, blended into a smoothie, or added to stir-fries to give a sweet-and-sour zing.
Bromelain is also available in supplement form, but check with your doctor before taking it because it can increase the risk of bleeding, especially if you also take blood thinners such as clopidogrel (Plavix), warfarin, or aspirin. Bromelain may also interfere with the action of antibiotics and sedatives.
Turmeric: This Spice May Cool Inflammation
The Indian spice turmeric contains curcumin, a naturally occurring polyphenol. One study suggested that the curcumin has antioxidant and anti-inflammatory properties. The jury is still out on how much is needed to get the beneficial effect, but why not add it to your cooking to jazz up the flavor?
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Green Tea: A Nice Cuppa May Sooth Your Joints
Green tea has an abundance of catechins that interrupt the activation of inflammation pathways. Its effect on rheumatoid arthritis has been long studied; one such study reported that “the consumption of green tea offers an overall anti-inflammatory effect.” However, most studies have been on small samples.
A newer study looked at a “real-world, large scale study.” Result: A higher intake of green tea was associated with lesser disease activity.
Cherry Juice May Increase Antioxidants
A study found that consumption of Montmorency tart cherry juice reduced levels of uric acid and increased specific anthocyanins, a type of antioxidant, in the bloodstream. But take this news with a grain of salt, Sandon says. More research is needed to determine how much cherry juice one must consume to achieve the benefits, though in moderation it is a healthy food, so drink up. Add it to a seltzer for a refreshing libation instead of sodas!
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