Rheumatoid Arthritis is an autoimmune and inflammatory disease that can strike anyone at any age. It means that, unlike Osteoarthritis, where the joints are worn down naturally over time, Rheumatoid Arthritis is a disease where one’s own immune system tends to attack the healthy cells in the joints causing tissue damage and inflammation.

Solely working on the diet will not completely cure Rheumatoid Arthritis, but including the right nutrients will surely help to control the inflammation in the affected areas. Additionally, body fat produces proteins known as Cytokines that promote inflammation, so maintaining a healthy diet and weight is crucial for the medication to work more effectively.


Recommended Food for Rheumatoid Arthritis:

• Foods containing Omega-3 Fatty Acids

Taking foods that are rich in Omega-3 fatty acids help control inflammation. Omega-3 also works as natural painkillers that might reduce the pain in the affected areas. In fact, a greater ratio of Omega-6 to Omega-3 is greatly associated with chronic inflammatory diseases like Rheumatoid Arthritis. So, maintaining a healthy amount of Omega-3 is crucial for your body.

Food sources like Salmon, Tuna, Sardines, Mackerel, Shrimp, Flax seeds, Chia seeds, Walnuts, Soybeans and Kidney beans are great sources of Omega-3 Fatty Acids.

• Fruits and Vegetables

Vegetables and fruits are rich in antioxidants that can stabilize the free radical molecules which are directly associated with the inflammation and damage of the cells. Taking the right amounts of colourful fruits and vegetables supply the body with important Vitamins, Minerals and Polyphenols that help lower the C-reactive protein in the blood, which is an indicator of inflammation in the body.
Fruits and vegetables are also high in fiber and flavonoids. Fiber greatly helps the gut bacteria that may reduce inflammation, and also helps in weight loss. Flavonoids are compounds solely made by plants that act as an anti-inflammatory source that can reduce Rheumatoid Arthritis pain and swelling.

• Spices and herbs

What spices you add in the  diet can play a major role in reducing inflammation in the body. Spices and herbs like Turmeric, Ginger, Black Pepper, Green Tea, Tulsi, and so on, can be considered as great anti-inflammatory sources.
For example, Turmeric has high concentrations of Curcumin, which acts as a powerful anti-inflammatory. Ginger too, shares similar properties when it comes to controlling inflammation. Piperine, a compound found in Black Pepper, enhances the properties of curcumin when taken together. Green Tea provides antioxidants in the form of polyphenols that may lower inflammation. It also contains Epigallocatechin-3 that controls the production of molecules that is associated with Rheumatoid Arthritis joint damage.

• Whole Grains

Eating whole grains like Oats, whole wheat, brown rice, quinoa, and other whole grains, rather than processed ones greatly helps in lowering the C-reactive protein levels in the blood. Additionally, whole grains are also usually high in selenium. Whole grains are also a healthier option, as they are rich in dietary fiber and nutrients that help in maintaining better health and weight so that the joints do not experience extra pressure.

Foods to avoid in Rheumatoid Arthritis:

While there are many food sources that help in reducing inflammation, there are a number of food sources that do the contrary and promote inflammation instead. These types of foods are called pro-inflammatory foods and include a wide range of sources like:
• Saturated fats and Trans Fat that are typically found in fast food, fried food and processed food.
• Processed carbohydrates like white flour and white sugar that amplify inflammation.
• Red meat, processed meat and dairy contain saturated fats and omega-6, and can cause inflammation in the fat tissue.
• Alcohol, when taken alongside, the Rheumatoid Arthritis medicine can cause liver damage.


Diet coupled with lifestyle modifications, supplemented by therapies and treatments that include medications etc, help relieve the symptoms. If left untreated, rheumatoid arthritis would cause irreversible damage to the physical well-being. Therefore, it is better to visit the Rheumatologist at the earliest as earlier diagnosis of the symptoms is essential for effective treatment.