Diet for Rheumatoid Arthritis Management
Manage RA through diet. Reduce autoimmune inflammation.
Calorie calculation examples by profile
Sedentary woman, 50 years old, 143 lbs
Active woman, 50 years old, 143 lbs
Sedentary man, 50 years old, 176 lbs
Active man, 50 years old, 176 lbs
Understanding RA and diet
Rheumatoid arthritis (RA) is an autoimmune disease where the immune system attacks the joints. While diet doesn't cure RA, it can influence inflammation and symptoms. An anti-inflammatory diet can complement medical treatment.
The Mediterranean diet, a reference
The Mediterranean diet is the most studied for RA. Rich in omega-3s, antioxidants, and fiber, it can reduce inflammation and symptoms. Olive oil, fatty fish, fruits, vegetables, nuts, and whole grains are its pillars.
Omega-3s, natural anti-inflammatories
Omega-3 fatty acids from fatty fish (salmon, mackerel, sardines) have proven anti-inflammatory properties. Aim for 2-3 servings per week. Fish oil supplements (2-3g/day) may also help; discuss with your doctor.
Foods to limit or avoid
Limit pro-inflammatory foods: red meat, added sugars, ultra-processed foods, trans fats. Alcohol can interact with some RA medications. Some people find that gluten or dairy worsen their symptoms.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Rheumatoid Arthritis
Important: This information is educational and does not replace your medical treatment. Consult your rheumatologist before significantly changing your diet or taking supplements.
Diet can be a valuable tool for managing rheumatoid arthritis symptoms, alongside your treatment.
Anti-Inflammatory Diet Principles
Foods to favor
Omega-3 sources:
- Salmon, mackerel, sardines, herring
- Flaxseeds, chia, hemp seeds
- Walnuts
Antioxidants:
- Colorful fruits (berries, cherries, citrus)
- Green vegetables (spinach, broccoli, kale)
- Turmeric (with black pepper for absorption)
Fiber and protein:
- Legumes (lentils, chickpeas)
- Whole grains
- Extra-virgin olive oil
Foods to limit
Pro-inflammatory:
- Red meat (max 1-2x/week)
- Added sugars and sodas
- Fried and ultra-processed foods
- Trans fats (hydrogenated oils)
To test individually:
- Gluten
- Dairy products
- Nightshade vegetables (tomatoes, peppers, eggplant)
Managing Weight
Being overweight worsens RA:
- More stress on joints
- Fat tissue produces inflammatory cytokines
- A loss of 5-10% can make a difference
Sample Day
Breakfast: Berry smoothie with chia seeds, spinach
Lunch: Mediterranean salad with salmon, vegetables, olive oil
Snack: Handful of walnuts, fresh fruit
Dinner: Grilled chicken, turmeric roasted vegetables, quinoa
Mistakes to Avoid
- Following extreme diets: Very restrictive diets can create deficiencies
- Stopping medications: Diet is complementary, not a replacement
- Ignoring interactions: Some foods/supplements interact with RA medications
- Expecting immediate results: Effects are seen over several weeks/months
Why Voical Can Help You
With Voical, easily track your omega-3 intake and identify foods that influence your symptoms. Regular food tracking helps you optimize your anti-inflammatory diet.