Diet may play a role in the inflammation associated with rheumatoid arthritis (RA). These foods include various fruits, vegetables, and spices. Keep reading to learn more about which foods to eat and which foods to avoid.

Foods that fight inflammation throughout your body may reduce the pain and swelling associated with rheumatoid arthritis (RA).

In a 2017 survey of 217 people with longstanding RA, 24 percent reported that foods had an impact on their RA symptoms, either positively or negatively.

Eating certain foods may help you manage your RA symptoms. It is important to remember that a change in diet is an addition to any medical treatments prescribed by your doctor, not a replacement for them.

Keep reading to learn more about foods to eat, foods to avoid, and particular diets that may contribute to a healthy life with RA.

Foods that may help with RA symptoms have anti-inflammatory properties. They reduce inflammation in the body. Specific components, nutrients, or elements give foods this effect.

Here’s a list of those elements and the foods you can eat to get more of them.

Antioxidants

Antioxidants, such as polyphenols, may improve RA disease activity.

These are compounds that may correct the over-production of reactive oxygen species (ROS) in your body. They can also reduce inflammation.

Foods with antioxidants include, but are not limited to:

Fiber

Fiber can aid in weight loss and may help gut bacteria reduce inflammation. Many of the foods that were listed as high in antioxidants are also high in fiber. Y

You can also get more fiber in your diet by incorporating some of the following foods:

Flavonoids

Flavonoids are compounds made by plants. They make their way into our diets when we eat fruits and vegetables. Flavonoids can reduce inflammation in your body, which can help reduce your RA pain and swelling.

Foods that are high in flavonoids include:

Spices

Spices can reduce inflammation in your body.

Some spices that target inflammatory pathways include:

Turmeric contains a compound called curcumin that has anti-inflammatory properties. It is related to ginger, which may have a similar effect.

However, curcumin doesn’t work as well without adding piperine, which is a substance found in black pepper. Add a pinch of black pepper when adding turmeric to reduce inflammation.

Capsaicin, a compound found in chili peppers, also helps reduce inflammation in the body.

While eating foods that reduce inflammation, you should also try to avoid foods that cause inflammation. These are called pro-inflammatory foods, and include a number of common ingredients.

Here are some examples of foods that might trigger an inflammatory response:

If you can’t avoid these foods completely, try eating less of them. Even a small change may help improve your RA symptoms.

This is especially true if you swap out some pro-inflammatory foods for anti-inflammatory foods, like choosing fish instead of processed meat.

The Mediterranean diet

Certain diets are naturally high in anti-inflammatory foods. According to the Arthritis Foundation, the Mediterranean diet can help reduce inflammation.

Specific foods include:

  • fruits
  • vegetables
  • fish, especially those rich in omega-3 fatty acids
  • nuts and seeds
  • beans
  • whole grains
  • olive oil

The Paleo diet

The Paleo diet involves eating the same foods our ancestors did in the “old stone age.” It promotes the consumption of certain foods that reduce inflammation, like fruits and vegetables.

However, it can also includes a lot of red meat, which may increase inflammation.

The diet includes:

  • meat
  • vegetables
  • fruits

The diet avoids:

  • cultivated grains
  • sugars
  • dairy
  • processed foods

But while the paleo diet has been associated with some health benefits, results depend on the specific foods that you’re eating and choosing to avoid.

Whether or not you’re meeting your specific nutritional requirements also factors in.

Since this diet is restrictive, talk with your doctor before trying this diet. They will be able to make a decision that best reflects your individual needs.

Eating a more balanced, natural diet that does not restrict entire groups of foods may be a better strategy for reducing inflammation in your body.

Certain foods may relieve or worsen RA symptoms. Therefore, there may be a role for diet in managing RA.

Choosing anti-inflammatory foods and following the Mediterranean diet may improve RA symptoms. At the same time, trigger foods can make inflammation worse.

Talk to your doctor before starting on any diet or restricting any group of food. They will be able to help you identify your triggers and work with you to create a diet plan with your individual needs in mind.