Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Foods to limit Rheumatoid arthritis (RA)
While no food universally worsens RA, some people find benefit from reducing:
- Highly processed foods
- Sugary drinks and sweets
- Refined carbohydrates (white bread, pastries)
- Processed and red meats
- Foods high in saturated and trans fats
- Excess alcohol, particularly if taking medications such as methotrexate because alcohol can increase the risk of liver problems.
Nutrition cannot cure Rheumatoid Arthritis (RA), but it can help support overall health, reduce inflammation in some people, maintain a healthy weight, and lower the risk of complications such as cardiovascular disease.
Foods to eat more often Rheumatoid arthritis (RA)
- Fatty fish: Salmon, sardines, mackerel, trout, and herring are rich in omega-3 fatty acids, which may help reduce joint pain and stiffness.
- Fruits and vegetables: Aim for a variety of colorful produce such as berries, cherries, oranges, spinach, kale, broccoli, and bell peppers. They provide antioxidants and anti-inflammatory compounds.
- Whole grains: Oats, brown rice, quinoa, and whole wheat are generally better choices than refined grains.
- Healthy fats:
- Extra-virgin olive oil
- Avocados
- Nuts (especially walnuts)
- Seeds (chia, flaxseed)
- Lean protein:
- Fish
- Skinless poultry
- Beans and lentils
- Tofu and other soy foods
- Low-fat dairy or fortified alternatives: These help provide calcium and vitamin D, which are important for bone health, especially if corticosteroids are used.
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Nutrients to pay attention to Rheumatoid arthritis (RA)
- Omega-3 fatty acids: May help reduce inflammation.
- Vitamin D: Deficiency is common in people with RA. Your healthcare provider can test your level if needed.
- Calcium: Supports bone strength.
- Protein: Helps maintain muscle mass, especially during periods of reduced activity.
- Fiber: Supports gut health and may help reduce inflammation.
Maintaining a healthy weight Rheumatoid arthritis (RA)
If you’re overweight, even modest weight loss can reduce stress on weight-bearing joints and may improve symptoms. If you’re underweight or have muscle loss due to RA, focusing on adequate protein and calories is important.
Supplements Rheumatoid arthritis (RA)
Some supplements have been studied, but you should discuss them with your healthcare provider before starting them, especially if you take RA medications:
- Fish oil (omega-3)
- Vitamin D (if deficient)
- Calcium (if dietary intake is low)
Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Featuring Dr. Stefanie Wade, Rheumatologist, Vancouver, BC
Dr. Maziar Badii, Rheumatologist, Vancouver, BC
Support bone health Rheumatoid arthritis (RA) Nutrition
People with osteoarthritis should also maintain good bone health.
Important nutrients include:
- Calcium: dairy products, fortified plant milks, leafy greens
- Vitamin D: fortified foods, fatty fish, and sunlight exposure (some people require supplements based on blood levels and medical advice)
Foods to limit Rheumatoid arthritis (RA)
Reducing these may improve overall health and make weight management easier:
- Sugary drinks
- Sweets and desserts
- Highly processed snack foods
- Excess saturated fat (fatty processed meats, some fried foods)
- Excess alcohol
Mental health and RA Rheumatoid Arthritis (RA)s Nutrition
People with RA have higher rates of anxiety and depression than the general population. Chronic pain, fatigue, sleep disruption, and the stress of managing a long-term condition can all contribute.
Strategies that may help include:
- Regular physical activity appropriate for your condition.
- Good sleep habits.
- Stress-management techniques such as mindfulness or relaxation exercises.
- Staying socially connected.
- Speaking with a mental health professional if symptoms of depression or anxiety are persistent.
The connection between nutrition and mental health Rheumatoid Arthritis (RA)s Nutrition
Diet can also affect mood:
- Stable blood sugar from balanced meals may help energy and mood.
- Omega-3 fats may have modest benefits for some people with depression.
- A diet rich in fruits, vegetables, and whole grains supports a healthy gut microbiome, which is an active area of research for both inflammation and mental health.