Top 10 Anti-Inflammatory Foods for Rheumatoid Arthritis - Arthritis Dietitian
- Cristina Montoya, RD
- 17 hours ago
- 6 min read
How many times have you been told to change your diet to treat your Rheumatoid Arthritis (RA)? There is no such thing as a miracle diet that will cure your Rheumatoid Arthritis (RA).
However, dietary patterns with anti-inflammatory foods may augment the effect of the therapies used to manage RA and decrease cardiovascular risk.
In this article:
Rheumatoid Arthritis Risk Factors
Rheumatoid Arthritis (RA) is a chronic, progressive, and often debilitating inflammatory disease that causes joint pain, joint stiffness, joint swelling, extreme fatigue, fever and weight loss.
RA can significantly impact your quality of life if left untreated.
RA is not just about joint pain; it's also a systemic autoimmune disease that can affect other organs like your heart, kidneys, and lungs. Main risk factors include:
Family members with RA and other rheumatic diseases
Smoking
Infections
Women and hormonal changes
Considering the multifactorial nature of Rheumatoid Arthritis in its development and progression, it is unrealistic to assume that one diet could manage or cure the disease.
Nonetheless, balanced nutrition provides a foundation for supporting heart, gut, joint health and weight control.
What is the best diet for Rheumatoid Arthritis?
The Mediterranean Diet is the easiest anti-inflammatory lifestyle to adopt, given the non-restrictive nature of this dietary pattern.
The 2022 ACR guidelines for exercise, rehabilitation, diet, and additional integrative interventions for RA recommended the Mediterranean diet due to the low-to-moderate evidence for improving pain and vitality.
One of the most significant impacts of nutritional and lifestyle changes in the management of Rheumatoid Arthritis is reducing the risk of developing life-threatening cardiovascular diseases.
💡Having Rheumatoid Arthritis is an independent risk factor, just like smoking and obesity, for developing heart disease.
What other diets are recommended for Rheumatoid Arthritis?
Besides the Mediterranean diet, there are other high-fibre and plant-based diets linked to a higher presence of health-promoting gut bacteria and enhanced production of short-chain fatty acids (SCFAs) with anti-inflammatory effects.
Some of these dietary patterns include the Cretan Diet, the "Plants for Joints" protocol and the "ITIS" diet for rheumatoid arthritis.
A Swedish research team also carried out a trial called Anti-inflammatory Diet in Rheumatoid Arthritis (ADIRA) with potential benefits.
More comprehensive research is needed to understand the long-term effects of these diets in reducing inflammation in RA patients.
🍒Overall, an anti-inflammatory way of eating includes daily fruits, vegetables, whole grains, pulses, healthy fats, and herbs and spices. It involves moderate consumption of fish, seafood, dairy (mainly yogurt and cheese), eggs, and poultry, with minimal refined sugars, ultra-processed foods, and red meats. Meals are mostly prepared from fresh ingredients with little processed food.
Top 10 Anti-Inflammatory Foods for Rheumatoid Arthritis
Based on anti-inflammatory dietary guidelines, the following foods are considered beneficial for rheumatoid arthritis:
1. Cold-water fatty fish
Cold-water fatty fish such as salmon, tuna, herrings, sardine, mackerel, are rich in essential Omega 3 fatty acids, such as Eicosapentaenoic Acid (EPA) and docosahexaenoic acid (DHA).
Omega-3s may play an important role in attenuating inflammation and regulating autoimmunity.
One 3-oz serving of Atlantic salmon contains about 1240mg DHA and 590 mg EPA. No need to take that fish oil cap at dinner time!
2. Flax, hemp and chia seeds
Flax seeds, hemp seeds and chia seeds are an excellent source of plant-based Omega 3- alpha-linolenic acids (ALA).
ALA can be converted to the more bioavailable fatty acids EPA and DHA by the liver, but the mechanism is not as efficient.
These seeds are an excellent source of magnesium, manganese, and thiamin. The latter is an essential vitamin involved in the metabolism of carbohydrates and energy supply in the body.
Supplements containing DHA+EPA from algae, like NutraVege, offer an alternative source of Omega-3 fatty acids for individuals following a vegetarian or vegan diet.
3. Extra virgin olive oil
Extra virgin olive oil (EVOO) is rich in oleocanthal, which shares properties with non-steroidal anti-inflammatory drugs.
EVOO also contains anti-inflammatory polyphenols, antioxidants, and unsaturated fatty acids. If the robust flavour of EVOO is too strong for you, classic or light olive oil is a suitable alternative.
A guide to selecting olive oil 👇🏽Click on each image!
Other unsaturated oils with anti-inflammatory properties are made from avocado, chia seeds, flaxseed, hemp seed, and tea seed. Keep in mind that chia and hemp oils must be kept refrigerated.
4. Berries
Berries such as cherries, blueberries, blackberries, strawberries and raspberries have an antioxidant with anti-inflammatory properties called anthocyanin.
Additionally, foods high in anthocyanins can enhance blood flow in the brain areas responsible for emotional regulation. Berries not only help decrease inflammation but also elevate your mood.
Try the Very Berry Chia Jam on your pancakes, toast or oatmeal.
5. Yogurt and cheese
Yogurt and cheese are rich in calcium, vitamin D, phosphorus and protein, which are essential nutrients for bone and muscle strength.
Consuming low-fat Greek yogurt with 2-3% milk fat after meals helps in managing excessive food cravings by improving satiety.
The beneficial bacteria in the yogurt also contribute to increasing the diversity of the gut microbiome.
Try this delicious way of incorporating yogurt into your life: Crispy Quinoa Breakfast Bowl
6. Legumes
Legumes such as chickpeas, black beans, white beans, and red kidney beans have a low glycemic index.
Foods with a low glycemic index allow carbohydrates to break down slowly, minimizing the rapid rise of sugar in the blood.
Legumes are also known to lower C-Reactive Protein (CRP) levels, a biomarker of inflammation.
7. Nuts
Nuts are compact sources of powerful nutrients with antioxidant and anti-inflammatory benefits.
Almonds are high in monounsaturated fats and vitamin E, which is an excellent antioxidant.
Brazil nuts and cashews are high in selenium, another potent antioxidant.
Cashews contain less fat than other nuts, and their content of anacardic acid may help improve insulin sensitivity and lower inflammation.
Walnuts are an excellent source of plant-based omega-3 fatty acids and a natural source of melatonin, which is vital in regulating sleep.
8. Whole grains
Whole grains such as wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, and rye provide anti-inflammatory phytochemicals and antioxidants often not found in fruits and vegetables.
They also contain B vitamins, vitamin E, magnesium, and fibre.
If you follow a gluten-free diet, most whole grains are gluten-free, such as wild rice, amaranth, millet, quinoa, teff, buckwheat, and certified gluten-free oats.
Here is a guide to cooking with whole grains from the Whole Grains Council.
Try out this Instant Pot Whole Grain Breakfast Power Bowl recipe.
8. Green tea
Green tea is high in polyphenols, particularly Epigallocatechin Gallate (EGCG).
EGCG is an antioxidant that may help decrease inflammation by inhibiting the production of molecules responsible for joint damage in individuals with RA.
When making green tea, boil the water and allow it to cool for a minute, then steep your loose tea or tea bag for just one minute to maintain the polyphenol content and minimize bitterness.
9. A rainbow of seasonal fruits and vegetables
Eating a rainbow of seasonal fruits and vegetables will provide a wide range of polyphenols and antioxidants.
In Ontario, May and June offer greater availability of locally grown fruits and vegetables, including asparagus, green beans, broccoli, cauliflower, radishes, mushrooms, peppers, spinach, sprouts, summer squash, and sweet potatoes.
During the fall, there is access to apples, pears, strawberries, beets, cabbage, cauliflower, Chinese broccoli, parsnips, radishes, winter squash, and sweet potatoes.
Check out recipes from Foodland Ontario for cooking ideas with seasonal foods.
10. Herbs and spices
Herbs and spices with anti-inflammatory properties include ginger, curcumin, black pepper, garlic, cinnamon, cayenne, parsley, mint, oregano, basil, rosemary and thyme for their higher content of phytochemicals.
This Anti-inflammatory Mayan Spice Hot Chocolate is a fantastic way to combine anti-inflammatory ingredients.
Other nutrients of interest are cocoa powder, nanopowder red ginseng, and probiotics.
In Colombia, there's a saying, “en la variedad, está el placer” there is pleasure in variety.
People with RA often have low diversity in their gut microbiota, which may lead to low-grade inflammation.
Increasing evidence highlights the benefits of the Mediterranean Diet components in supporting a healthy gut balance.
Making It Fun!
Cooking Challenges:
Try a new recipe every week that incorporates RA-friendly foods. Get creative in the kitchen!
Food Journals:
Keep a colourful food diary to track what you eat and how it makes you feel. Don't forget to add any medications and supplements. Add stickers for extra fun!
Peer support:
Team up with a friend to share recipes and tips. Join an online support group. It’s way more fun to eat healthy together!
For additional peer support, join the self-paced
4-Week Gut & Joint Glow Up Program, starting November 15, 2025.
So, how often have you been told to modify your diet for RA? It might feel like a lot, but remember, it’s all about finding what works best for you while having a little fun along the way! 🎉
Don't forget to get your FREE Guide to Anti-inflammatory Eating with Arthritis
This article was an update from the TalkOverRA campaign blog post "The Best Foods for Rheumatoid Arthritis." To learn more about Talk Over RA and how to engage in meaningful conversations with your health care provider, download the Talk Over RA discussion guide and check out their website.