Over 1 million adults in the United States have rheumatoid arthritis, according to the Centers for Disease Control and Prevention; more than half of whom are women. Unlike other forms of arthritis, rheumatoid arthritis occurs when your immune system attacks the membrane lining your joints, causing morning stiffness, joint warmth and swelling, painless bumps under the skin and a low-grade fever. Medications, orthotic devices, heat/cold therapy and lifestyle changes, such as eating a healthy diet, may help manage your symptoms.
Cold-Water Fish
Cold-water fish, such as salmon, albacore tuna, herring, mackerel, halibut, flounder and sardines, are top sources of omega-3 fatty acids--essential fats that may help reduce inflammation. Omega-3 fatty acids have helped reduce joint pain or reduced the need for arthritis medications in some people with rheumatoid arthritis, according to the University of Maryland Medical Center (UMMC). For heightened benefits, replace red, fried and processed meats in your diet, which may increase inflammation, with baked, broiled or poached cold-water fish.
Dairy Products
In a study published in "Arthritis and Rheumatism" in January 2004, researchers examined the nutrient intake and rheumatoid arthritis prevalence of 29,368 women of ages 55 to 69 and found a significant positive correlation between diets rich in vitamin D and calcium and lowered risk for the disease. Milk and yogurt provide valuable amounts of both nutrients. Although dairy products have not been proven harmful for rheumatoid arthritis sufferers, switching from a Western-style diet--rich in high-fat dairy products, meat and sugar--to a vegan diet containing no animal-derived products has reportedly reduced symptoms in some people. If you suspect that dairy products trigger or worsen your symptoms, replace milk products with dairy-free vitamin D and calcium sources, such as tofu, fortified soy milk and fish. If you tolerate dairy products well, consume low-fat milk and yogurt instead high-fat milk, cheeses, butter and ice cream, which are high in saturated fat.
Plant-Derived Fats
Nuts, seeds and vegetable oils contain heart-healthy, unsaturated fats and valuable micronutrients, such as vitamin E and calcium. Although research is limited, increased vitamin E intake may help reduce rheumatoid arthritis pain, but not inflammation, according to the UMMC. Almonds and almond butter are particularly rich in fiber, vitamin E and calcium. Additional vitamin E-rich foods include sunflower seeds, sunflower oil, safflower oil, wheat germ oil, hazelnuts, peanuts and peanut butter. Replace less-healthy fat sources, such as mayonnaise, bacon and high-fat cheese on salads, sandwiches and other dishes, with nuts, seeds and vegetable oils for heightened benefits.
Fiber-Rich Foods
Fiber is an indigestible form of carbohydrate that promotes digestive function and satiation between meals. Managing your appetite may help minimize added joint strain caused by excessive body weight. Fiber may also help alleviate arthritic inflammation, according to Arthritis Today, by lowering levels of C-reactive protein in your blood, which is an inflammatory response. Legumes, such as beans, lentils and split peas contain more fiber per serving than other foods. As low-fat, protein-rich foods, they provide heart-healthy alternatives to fatty meats in chili, soups and casseroles. Whole grains, such as brown rice, wild rice, pearled barley, popcorn and oats, and fruits and vegetables, such as berries, pears, apples, avocados, artichokes, broccoli and turnip greens, are also high in fiber. The antioxidants in colorful fruits and vegetables provide the added benefits of immune system support.
References
- Centers for Disease Control and Prevention: Rheumatoid Arthritis
- University of Maryland Medical Center: Rheumatoid Arthritis
- "Arthritis and Rheumatism"; Vitamin D Intake is Inversely Associated with Rheumatoid Arthritis: Results from the Iowa Women's Health Study; Linda A. Merlinoan et al.; 2004
- Arthritis Today: Diet for Rheumatoid Arthritis
- MayoClinic: High-Fiber Foods
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