Foods high in unhealthy fats are linked to inflammation.
You may have heard that eating a well-balanced diet could help ease symptoms of rheumatoid arthritis (RA), such as joint pain, swelling, and stiffness.
But did you know there are also certain foods you should avoid? These foods can worsen your symptoms, increase the risk of complications, and affect the amount and type of RA medication you need to take.
Research backs up the power of food when it comes to managing your RA. In a 2020 study exploring the effects of the Mediterranean diet, researchers concluded that certain foods can lessen — or increase — RA symptoms. This backs up the belief that the right diet can be effective in helping to provide long-term RA relief.
You can use food choices to try to help control RA-related inflammation in your body that can cause pain and swelling in your joints as well as damage to your heart and other organs.
On one hand, you want to increase your intake of healthy anti-inflammatory foods like fish, fruits, nuts, and vegetables. At the same time, you want to avoid foods that promote inflammation when putting together a healthy diet.
Consider how many RA-aggravating foods you’re eating and find a healthy balance, says Joan Salge Blake, EdD, RDN, a clinical professor at Boston University’s Sargent College of Health and Rehabilitation Sciences.
Steer clear of these foods to help reduce inflammation and improve your RA.
Ultra-Processed Foods
A so-called “clean diet” that restricts ultra-processed foods may lessen inflammation in the body. “Clean” foods are considered to be those that closely resemble what they looked like when they sprouted from the ground or on a tree branch — think fresh fruits and veggies. Ingredients are all recognizable, and there are few if any additives or preservatives. An added but important benefit of clean eating for people with RA? Weight loss, which can ease the burden on sore or strained joints.
Foods Packed With Saturated Fats
The inflammation associated with RA can affect your heart as well as your joints, according to a review of existing research published in 2020. Inflammation caused by RA increases the risk for heart disease, notes the U.S. Centers for Disease Control and Prevention (CDC).
According to the American Heart Association (AHA), foods high in saturated fats — like cheese, red meat, and processed snacks made with saturated-fat-laden oil — can raise cholesterol and increase the risk for heart disease and stroke. These unhealthy fats are linked to inflammation, according to the Arthritis Foundation.
Limiting unhealthy saturated fat is important for heart health, and doing so may also help people with RA find some symptom relief, Dr. Salge Blake says.
Salty, Sodium-Rich Foods
Sodium also increases stress on your heart by holding extra fluid in your body, which can raise your blood pressure, the AHA says. Meanwhile, the corticosteroid medications that many people take to treat RA can also cause the body to retain sodium, notes the Arthritis Foundation.
Salge Blake recommends trying to limit the amount of sodium you consume to 1,500 milligrams (mg) each day. “Americans, on average, are consuming over 3,000 mg daily, so try to ratchet your intake down a bit,” she says. And beware when ordering in or eating out: According to the AHA, Americans get most of their salt from processed foods and restaurant meals.
Sugary Foods and Drinks
High-sugar diets may also play a role in developing and worsening autoimmune conditions like RA. For instance, a 2021 review of existing studies recommended excluding sugar and sweeteners from your diet to reduce your risk for RA and inflammation-related symptoms. Although the findings to date don’t find that sugar causes RA, they do suggest there is a connection. Inspect food labels for sugar — remember it can also go by other names, such as fructose and sucrose.
Alcoholic Drinks
The Arthritis Foundation cautions that alcohol should be consumed only in moderation (less than one glass of wine or beer a day), if at all. Research in this area is ongoing, and some doctors may recommend even stricter limitations. Talk to your doctor about what is best for you.
However, research does show that heavy drinking may increase inflammation in the body, Salge Blake says. Many of the medications that help relieve joint pain don’t mix well with alcohol. These include nonsteroidal anti-inflammatory drugs (NSAIDs) which raise the risk for stomach problems such as bleeding and ulcers when you drink. And if you’re taking methotrexate (Trexall), you should avoid alcohol entirely to reduce your risk for liver damage.
Additional reporting by Brian Dunleavy