What are the best carbs for rheumatoid arthritis?

November 22, 2025 •

4 min read

Research suggests that consuming the right types of carbohydrates can significantly influence inflammation levels in the body, a key factor in managing rheumatoid arthritis (RA) symptoms. For those with RA, choosing nutrient-dense, fiber-rich carbs is crucial for supporting overall health and mitigating painful flares.

Quick Summary

This guide details the best anti-inflammatory carbs for rheumatoid arthritis, focusing on whole grains, legumes, and certain vegetables. It explains which carbohydrates to prioritize, which to limit, and how dietary choices can impact joint health by managing inflammation.

Key Points

Embrace Complex Carbs: Prioritize whole grains like oats, quinoa, and brown rice, as well as legumes such as beans and lentils, for their high fiber and nutrient content.
Choose Low-Glycemic Foods: Select carbs with a low glycemic index, including sweet potatoes and many fruits, to avoid rapid blood sugar spikes that trigger inflammation.
Increase Fiber Intake: Fiber-rich carbohydrates promote a healthy gut microbiome, which is linked to lower levels of systemic inflammation.
Limit Refined Grains: Reduce your consumption of white bread, white rice, and processed cereals, as they can cause inflammatory responses in the body.
Avoid Added Sugars: Sugary drinks, candies, and pastries can trigger the release of pro-inflammatory chemicals and should be limited.
Integrate Colorful Vegetables: Include starchy vegetables like sweet potatoes and broccoli for antioxidants and anti-inflammatory compounds.
Opt for Legume-Based Pastas: Look for alternative pastas made from chickpeas or lentils for more fiber and protein compared to traditional refined pasta.

Managing rheumatoid arthritis (RA) often involves a multifaceted approach, and dietary choices are an influential component. While it's a common misconception that all carbohydrates are detrimental, the truth lies in differentiating between high-quality, anti-inflammatory carbs and their refined, pro-inflammatory counterparts. An anti-inflammatory diet, often modeled after the Mediterranean style, emphasizes whole, unprocessed plant foods rich in fiber, antioxidants, and beneficial compounds that can help calm the body's immune response and reduce chronic inflammation.

The Role of Carbohydrate Quality in Managing RA

Not all carbs are created equal. The body processes simple, refined carbohydrates, such as white flour products and sugary drinks, very quickly. This can lead to a rapid spike in blood sugar, which in turn triggers the release of pro-inflammatory chemicals called cytokines. Over time, this chronic inflammatory state can exacerbate RA symptoms, including joint pain, swelling, and stiffness.

In contrast, complex carbohydrates found in whole grains, legumes, and vegetables are digested more slowly. This provides a steady release of energy and helps stabilize blood sugar levels. Furthermore, the fiber found in these high-quality carbs feeds beneficial gut bacteria. A healthy gut microbiome is increasingly linked to lower systemic inflammation, offering a protective effect against conditions like RA.

Whole Grains for Anti-Inflammatory Benefits

Incorporating a variety of whole grains is a cornerstone of an anti-inflammatory diet. Unlike refined grains that have had the bran and germ removed, whole grains contain all three parts of the grain kernel—the bran, germ, and endosperm—preserving their fiber, vitamins, and minerals.

Oats: Especially steel-cut or rolled oats, which are rich in a soluble fiber called beta-glucan. This fiber has been shown to have cholesterol-lowering and anti-inflammatory effects.
Quinoa: A gluten-free pseudograin packed with fiber, protein, and antioxidants. It has a lower glycemic index than many whole-grain pastas and breads.
Brown Rice: A nutritious, fiber-rich alternative to white rice. It helps support healthy digestion and contains antioxidants.
Bulgur Wheat: Often found in dishes like tabbouleh, bulgur is a quick-cooking whole grain that offers a good source of fiber and B vitamins.
Buckwheat: A gluten-free seed containing anti-inflammatory phytochemicals like rutin and quercetin, which act as powerful antioxidants.

Legumes: The Fiber and Nutrient Powerhouses

Legumes are excellent sources of complex carbohydrates, plant-based protein, and fiber, all of which contribute to an anti-inflammatory eating pattern.

Beans: Kidney beans, black beans, and pinto beans are particularly rich in fiber and antioxidants. Consuming beans regularly may help lower levels of C-reactive protein (CRP), a marker of inflammation.
Lentils: Versatile and rich in fiber, protein, and minerals like iron and folate. They have a low glycemic index and are great in soups, stews, and salads.
Edamame: These green soybeans are packed with fiber, protein, and isoflavones, which are compounds that may help reduce inflammatory molecules in the body.

Anti-Inflammatory Vegetables

Vegetables, particularly the starchy and colorful varieties, provide essential fiber, vitamins, and antioxidants to combat inflammation.

Sweet Potatoes: A great source of fiber, vitamin C, and beta-carotene, an antioxidant that helps fight free radicals and inflammation.
Purple Potatoes: The vibrant purple color comes from high levels of anthocyanin antioxidants, which have been shown to reduce inflammation.
Broccoli and Cauliflower: These cruciferous vegetables contain sulforaphane, a compound that may help block the inflammatory process and protect cartilage.

Worst Carbs for RA: What to Avoid

Conversely, certain carbs can worsen inflammation and should be limited or avoided.

Refined Grains: White bread, white rice, crackers, and most packaged cereals can cause blood sugar spikes and promote inflammation.
Added Sugars: Found in candy, pastries, sodas, and many sweetened beverages. They contribute to chronic inflammation by triggering the release of inflammatory chemicals.
Processed Foods: Many packaged snacks, baked goods, and frozen meals are made with refined carbs, trans fats, and added sugars, all of which are pro-inflammatory.

Comparison of Carbohydrate Choices for RA


Feature	Anti-Inflammatory Carbs (e.g., Whole Grains, Legumes)	Pro-Inflammatory Carbs (e.g., Refined Grains, Sugars)
Glycemic Index (GI)	Low to Medium. They are digested slowly, providing steady energy.	High. They cause rapid blood sugar spikes.
Fiber Content	High. Crucial for gut health and reducing inflammatory markers like CRP.	Low or absent. Fiber is stripped during processing.
Nutrient Density	High. Rich in vitamins, minerals, and antioxidants.	Low. Often called "empty calories" because they offer little nutritional value.
Impact on Inflammation	Helps calm the immune response and reduce chronic inflammation.	Can trigger the release of pro-inflammatory chemicals (cytokines).
Gut Health	Promotes a healthy gut microbiome, which is linked to lower inflammation.	Can contribute to gut dysbiosis, an imbalance of gut bacteria.

Conclusion: Making Smarter Carbohydrate Choices for Joint Health

While there is no single cure-all diet for RA, making mindful choices about your carbohydrate intake can be a powerful tool for managing inflammation and reducing symptoms. By focusing on high-quality, fiber-rich, and antioxidant-packed carbs like whole grains, legumes, and colorful vegetables, you can actively work to calm your body's immune response. Conversely, limiting or eliminating refined carbohydrates and added sugars can help prevent the inflammatory spikes that may worsen joint pain and swelling. Consider this a lifestyle shift rather than a restrictive diet, and make gradual, sustainable changes for long-term joint health and overall well-being. A Mediterranean-style eating pattern is an excellent framework for ensuring you get a variety of beneficial anti-inflammatory foods. For more resources and personalized guidance, you can consult with a registered dietitian or organization like the Arthritis Foundation.

Frequently Asked Questions

Yes, refined carbohydrates and added sugars can trigger inflammatory responses in the body, which may exacerbate RA symptoms like joint pain and swelling.

Not all potatoes are bad. While refined white potato products like french fries should be avoided, antioxidant-rich varieties like purple sweet potatoes are part of an anti-inflammatory diet.

Legume-based pastas, made from flours like chickpeas or lentils, are a good choice as they are higher in fiber and protein and have a lower glycemic impact than traditional white flour pasta.

No, you don't need to avoid all grains. The key is to swap refined grains for whole grains like brown rice, oats, and quinoa, which are rich in anti-inflammatory nutrients and fiber.

Simple, high-glycemic carbohydrates can cause blood sugar spikes that release inflammatory chemicals. Complex, low-glycemic carbs, especially those high in fiber, support gut health and regulate blood sugar to reduce inflammation.

Not necessarily. An anti-inflammatory diet emphasizes the quality of carbohydrates rather than simply reducing the quantity. It focuses on whole grains, vegetables, and legumes over refined carbs and sugars.

Instead of white bread, choose whole-grain or sourdough. Swap white rice for brown rice or quinoa. Opt for sweet potatoes instead of refined potato products, and add berries to your oatmeal.