Best Foods in Your Diet for Rheumatoid Arthritis (2024)

Wild salmon, herring, mackerel, sardines, anchovies, trout, and other fatty fish are good sources of omega-3 fatty acids, which decrease inflammation and reducesymptoms of RA. Consider eating it twice a week or supplementing with omega-3fish oilcapsules, which can potentially reduce inflammation and slow the progression of RA, according toresearch in Autoimmunity Reviews.

Turmericis a deep mustard-yellow spice from Asia that’s in the ginger root family and used in many Indian dishes for color and taste. Turmeric’s main active ingredient is curcumin, which has been shown to reduce inflammation at the cellular level. Prepared mustard is a good source of turmeric and probably the easiest way to get it, Zashin says. He recommends having some yellow mustard or curry at least two or three times a week. According toa study, curcumin can have positive effects on not just RA but also other conditions, such as heart disease and diabetes. Like ginger, though, turmeric can thin your blood, so be sure to talk to your doctor if you take blood thinners.

Gingerhas long been recognized for its ability to calm the stomach — though it also contains chemicals that may improve RA symptoms. According toa study, supplementing with ginger may help improve immunity and reduce inflammation in people with RA. Some cautions, though: Ginger can thin the blood, so if you’re taking a blood-thinning medication, such aswarfarin (Coumadin), talk to your doctor before adding ginger to your diet; and ginger can also worsen symptoms for some people with gastroesophageal reflux disease (GERD).

A cup ofgreen teaa day may keep the joint pain away. Zashin notes that green tea has antioxidant properties, which are helpful in combating disease. One studyfound that green tea offers an anti-inflammatory effect for people with RA because it contains catechins, which are antioxidants. But green tea also contains small amounts of vitamin K, which can counteract certainblood thinners. That makes it important to talk to your doctor before adding the drink to your RA treatment regimen if you take blood thinners.

This green, curly-leafed herb goes by different names — coriander, cilantro, Chinese parsley — and it’s a staple in Mexican, Thai, and other cuisines. Some people say it also helps their RA symptoms. Coriander was among the many nutraceuticals (food extracts) shown to have a beneficial effect on chronic inflammatory diseases like RA, according toa study.

“It’s not thepineapplethat’s so exciting but the stem,” Zashin says. That’s because the stem contains the most bromelain, a digestive enzyme that has been shown to reduce inflammation inpeople with conditions like RA or osteoarthritis. Because the stem isn’t edible, though, you can boost your intake by taking bromelain supplements in capsule or pill form.A study found that bromelain has anti-inflammatory effects on conditions such as arthritis. Zashin says further studies are needed and cautions, “Always talk to your doctor before using any supplement, becausedietary supplementscan interact with your prescription medications.”

The ubiquitous garnish on restaurant entrées, parsley has been shown to have powerful properties. It contains the flavonoid luteolin, anda study reported that this and other flavonoids help block inflammatory proteins. Further studies of parsley’s effects on people are needed, but the easy-to-grow herb is another anti-inflammatory food that just might help reduce pain and stiffness while brightening up your salads.

Both of these fruits contain the flavonoid anthocyanin. According toa review in the journalNutrients, cherries contain antioxidant and anti-inflammatory properties, which help combat chronic conditions such as RA. Zashin is a proponent of tart or sour cherries for symptom improvement. Sour cherries may also lower levels of nitric oxide, a compound linked to RA, he says. Like cherries,pomegranatesare rich in antioxidants, which can protect your cells from the damaging effects of free radicals.