There is currently no cure for rheumatoid arthritis (RA), but the good news is that lifestyle choices—especially diet and nutrition—can play an important role in managing symptoms and improving quality of life.
Rheumatoid arthritis is an autoimmune disease in which the immune system mistakenly attacks healthy tissue, leading to chronic inflammation, joint pain, stiffness, and swelling. RA most commonly affects the joints in the hands, feet, wrists, and knees, making everyday tasks painful and challenging.
Along with regular exercise, medications, and chronic care management, eating the right foods may help reduce inflammation and support immune health. Below are some of the best foods for arthritis relief and why they matter.
Omega-3 Fatty Acids: Powerful Anti-Inflammatory Support
Foods rich in omega-3 fatty acids frequently top the list of anti-inflammatory foods—and for good reason. Omega-3s are known to reduce inflammatory markers in the body, which is especially important for people living with rheumatoid arthritis.
Chronic inflammation is at the root of RA symptoms, including joint swelling and pain. Studies suggest that omega-3 fatty acids may help:
- Reduce joint tenderness and stiffness
- Decrease morning stiffness
- Support overall joint health
Best food sources of omega-3 fatty acids include:
- Fatty fish such as salmon, sardines, herring, and mackerel
- Flaxseeds and chia seeds
- Walnuts
- Fish oil and algae-based supplements (when recommended by a provider)
Adding omega-3-rich foods to your weekly meal plan may help support a more balanced inflammatory response.
Spices and Herbs That Help Reduce Arthritis Inflammation
Research shows that excess sodium (salt) can negatively impact the immune system and may increase inflammation. Instead of reaching for the salt shaker, flavor your meals with herbs and spices that offer both taste and health benefits.
Many spices contain plant-based compounds called polyphenols that have anti-inflammatory and antioxidant properties. Some of the most effective spices for arthritis include:
- Turmeric – Contains curcumin, a powerful anti-inflammatory compound
- Ginger – Helps reduce joint pain and stiffness
- Garlic – Supports immune function and reduces inflammation
- Cinnamon – May help regulate inflammatory responses
Using these spices regularly may help ease arthritis symptoms naturally while making meals more enjoyable.
Fermented Foods and Gut Health for Rheumatoid Arthritis
You may have heard about kombucha, a fermented tea that’s gained popularity for its health benefits. Kombucha—and other fermented foods—contain probiotics, which are beneficial bacteria that help maintain a healthy gut microbiome.
Why does gut health matter for rheumatoid arthritis? Research suggests that gut bacteria play a role in immune system regulation, which is critical for autoimmune conditions like RA.
A 2014 study examining probiotic use in people with rheumatoid arthritis found that probiotics improved disease activity and reduced inflammation.
Popular fermented foods to consider include:
- Kombucha
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kefir
- Naturally fermented pickles
Adding fermented foods to your diet may help support immune balance and reduce inflammatory responses.
Nutrition as Part of an Arthritis Care Plan
While food alone cannot cure rheumatoid arthritis, an anti-inflammatory diet can be a powerful tool when combined with medical treatment and regular physical activity. Always talk with your healthcare provider before making major dietary changes.
If you need help managing your arthritis, schedule an appointment with a VIPcare provider near you.
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