What is the best diet for someone with RA?

November 15, 2025 •

6 min read

According to the Arthritis Foundation, a diet rich in whole foods, like the Mediterranean diet, can significantly help manage rheumatoid arthritis (RA) symptoms. An anti-inflammatory diet is often cited as the best diet for someone with RA, focusing on specific foods that can help reduce joint pain, stiffness, and overall inflammation.

Quick Summary

This article explores the anti-inflammatory diet, emphasizing foods that can help manage rheumatoid arthritis symptoms and improve overall health. It details beneficial foods like oily fish, fruits, vegetables, and whole grains, while also outlining foods to limit and providing practical advice for lifestyle changes.

Key Points

Embrace the Mediterranean Diet: Focus on whole foods, healthy fats like olive oil and omega-3s from fish, and abundant fruits and vegetables to reduce systemic inflammation.
Prioritize Anti-Inflammatory Foods: Increase your intake of fatty fish, colorful fruits, vegetables, nuts, seeds, and beans, which are rich in antioxidants and polyphenols that combat inflammation.
Limit Inflammatory Triggers: Avoid or reduce consumption of processed foods, fried foods, red and processed meats, refined sugars, and high omega-6 vegetable oils.
Support Gut Health: Incorporate prebiotic and probiotic foods, such as yogurt, kefir, and garlic, to promote a balanced gut microbiome, which is linked to managing inflammation.
Manage Weight for Joint Relief: Maintaining a healthy weight is crucial, as excess weight adds stress to joints and increases inflammation. An anti-inflammatory diet naturally supports weight management.
Consider Key Supplements: Discuss supplements like omega-3 fish oil, curcumin (from turmeric), and vitamin D with your doctor to provide targeted anti-inflammatory support.
Trial Elimination for Personal Triggers: If certain foods like nightshades are suspected to cause flare-ups, a temporary elimination diet under medical guidance can help identify individual triggers.

Understanding the Link Between Diet and RA

Rheumatoid arthritis is a chronic inflammatory autoimmune disease where the immune system mistakenly attacks the body's own tissues, particularly the joints. The resulting chronic inflammation causes joint pain, swelling, and potential damage. Research has consistently shown that diet can play a crucial supportive role in managing this condition, though it is not a replacement for medical treatment. The goal of a rheumatoid arthritis diet is to reduce systemic inflammation by focusing on nutrient-dense foods and limiting inflammatory ones.

The Mediterranean Diet: A Powerful Anti-Inflammatory Approach

The Mediterranean diet is widely recommended for those with RA due to its proven anti-inflammatory effects. This eating pattern emphasizes whole foods that are packed with antioxidants, polyphenols, and omega-3 fatty acids. Following a Mediterranean-style diet can lead to reduced disease activity, improved physical function, and better overall well-being for people with RA. Key components include:

Fatty Fish: Rich in anti-inflammatory omega-3 fatty acids, such as EPA and DHA. Aim for two portions per week of fatty fish like salmon, mackerel, and sardines. Omega-3s help produce anti-inflammatory compounds and can reduce joint swelling and morning stiffness.
Fruits and Vegetables: Full of antioxidants, vitamins, and minerals that protect against cellular damage caused by inflammation. A variety of colorful fruits and vegetables, like berries, dark leafy greens (spinach, kale), and citrus, is recommended.
Healthy Fats: Use extra-virgin olive oil, which contains a compound called oleocanthal that has anti-inflammatory properties. Nuts like walnuts and almonds, as well as seeds such as flaxseeds, are also excellent sources of healthy fats.
Whole Grains: Rich in fiber, which can help lower C-reactive protein (CRP), a marker of inflammation. Opt for whole-grain bread, brown rice, quinoa, and oats over refined grains.
Legumes and Beans: A great source of protein, fiber, and antioxidants, legumes and beans like black beans, lentils, and chickpeas can help lower CRP levels.

Gut Health and RA: The Probiotic Connection

Emerging research highlights a strong link between the gut microbiome and immune system function, suggesting that imbalances (dysbiosis) in gut bacteria may contribute to systemic inflammation in RA. Feeding the beneficial bacteria in your gut with probiotics and prebiotics can help restore balance and potentially mitigate some RA symptoms. Probiotic-rich foods include:

Yogurt
Kefir
Sauerkraut
Kimchi
Kombucha

Prebiotic foods that feed the healthy gut bacteria include garlic, onions, leeks, and asparagus.

A Comparison of RA-Friendly Diet Approaches


Feature	Mediterranean Diet	Plant-Based/Vegan Diet	Supplement-Augmented Diet
Primary Focus	Whole foods, healthy fats (olive oil, fish), fruits, vegetables, whole grains.	Exclusion of all animal products (meat, dairy, eggs).	Standard healthy diet supplemented with key nutrients like omega-3s, vitamin D.
Effect on Inflammation	Proven to reduce inflammatory markers and disease activity.	Studies show significant reduction in inflammation and pain.	Can provide targeted anti-inflammatory effects.
Symptom Improvement	Shown to decrease joint swelling, pain, and morning stiffness.	Notable improvements in joint pain, swelling, and overall well-being.	Modest improvements in joint pain, stiffness, and NSAID reliance.
Other Benefits	Supports heart health and weight management.	Often leads to weight loss, lower cholesterol, and improved gut health.	Addresses specific deficiencies common in RA, like vitamin D.
Considerations	Requires mindful consumption of lean meats and dairy, and reduction of processed foods.	Can require careful planning to ensure adequate nutrient intake (e.g., B12).	Requires medical supervision to ensure proper dosing and avoid interactions.

Foods and Ingredients to Avoid

Just as important as adding anti-inflammatory foods is limiting those that can increase inflammation and exacerbate symptoms.

Processed and Fried Foods: High in unhealthy fats (omega-6 fatty acids) and preservatives that can promote inflammation. This includes many fast foods, packaged snacks, and fried items.
Red and Processed Meats: Contain high levels of saturated fat and other compounds that may increase inflammation. Processed meats also contain preservatives that can trigger inflammatory responses.
Refined Sugars and Carbohydrates: Sugary drinks, white bread, pastries, and candy can trigger the release of inflammatory messengers called cytokines.
Certain Vegetable Oils: Vegetable oils high in omega-6 fatty acids, such as corn and sunflower oil, should be reduced to balance the omega-6 to omega-3 ratio.
High Salt Intake: Excessive sodium can promote inflammation. Avoiding processed foods and cooking from scratch helps control salt intake.

Supplements for RA Management

Along with dietary changes, certain supplements have shown potential for managing RA, but should always be discussed with a doctor, especially concerning potential interactions with medication.

Fish Oil: As mentioned, EPA and DHA from marine sources have anti-inflammatory effects and may reduce joint swelling and stiffness.
Curcumin: The active compound in turmeric, curcumin, is a potent anti-inflammatory antioxidant. It may help reduce pain and swelling.
Vitamin D: Deficiency is common in RA patients and supplementation may help manage disease progression. A doctor can check levels and recommend appropriate dosage.
Probiotics: Research suggests that probiotic supplementation may help restore gut balance and reduce inflammation, though more studies are needed.

Conclusion: Tailoring Your Diet for RA

There is no one-size-fits-all diet for rheumatoid arthritis, but strong evidence supports adopting an anti-inflammatory eating pattern, with the Mediterranean diet being a highly effective model. By focusing on nutrient-rich whole foods, increasing anti-inflammatory agents like omega-3s, and avoiding processed and sugary items, individuals with RA can use diet as a powerful tool to complement their medical treatment and improve their quality of life. Working with a dietitian can help tailor an approach that meets individual needs while ensuring nutritional balance. For more comprehensive guidance, consult the Arthritis Foundation's information on diet.

Adopting a Healthy RA Diet: Practical Steps

Making significant dietary changes can be challenging. A gradual, sustainable approach is often the most effective. Start by incorporating small, manageable changes and tracking how you feel. Keeping a food and symptom diary can help identify personal triggers and monitor the effects of dietary changes. For instance, some people find that nightshade vegetables (tomatoes, potatoes, peppers) trigger symptoms, and an elimination diet trial can help confirm individual sensitivity. Focus on building balanced meals with plenty of colorful fruits and vegetables, choosing lean protein sources, and using healthy fats. This proactive approach to nutrition, alongside medical care, provides a holistic strategy for managing RA symptoms and fostering long-term wellness.

The Role of Weight Management

Maintaining a healthy weight is another critical factor in managing RA. Excess body weight places additional stress on weight-bearing joints, such as the knees, and fat tissue itself contributes to inflammation. Weight loss can significantly decrease disease activity and reduce flares. The nutrient-dense, fiber-rich nature of the Mediterranean or plant-based diets naturally aids in weight management without requiring extreme calorie restriction. Even a small amount of weight loss can lead to meaningful improvements in joint stress and inflammation.

Dietary Considerations Beyond Inflammation

Beyond controlling inflammation, a healthy diet for RA must also address other nutritional needs. People with RA are at a higher risk of heart disease, and a diet like the Mediterranean one, low in saturated fat and high in healthy fats, supports cardiovascular health. Furthermore, some RA medications, such as corticosteroids, can increase the risk of osteoporosis, making adequate calcium and vitamin D intake crucial for bone health. Ensuring a balanced intake of iron, magnesium, and other essential nutrients is also vital to combat fatigue and support overall immune function.

How to Build a Plate for RA Management

Visualizing your plate can simplify healthy eating for RA. Aim to fill at least half of your plate with a variety of colorful non-starchy vegetables and fruits. A quarter of the plate should be dedicated to a lean protein source, such as fatty fish, poultry, beans, or legumes. The final quarter can be whole grains like quinoa or brown rice. Drizzle with extra-virgin olive oil for healthy fats and flavor. This simple guide helps ensure each meal is packed with the nutrients needed to fight inflammation and support joint health.

Frequently Asked Questions

While no single diet is a cure, the Mediterranean-style diet is widely recommended by experts as the best option. It is rich in anti-inflammatory foods like fatty fish, olive oil, fruits, vegetables, and whole grains, which have been shown to help manage RA symptoms.

You should limit or avoid processed foods, fried foods, high-sugar items, and red and processed meats. These foods contain ingredients that can promote inflammation and worsen symptoms.

Omega-3 fatty acids, found in fatty fish like salmon and sardines, have potent anti-inflammatory properties. They help reduce inflammation, which can lead to decreased joint pain, swelling, and morning stiffness over time.

Emerging research suggests that a healthy gut microbiome can influence inflammation throughout the body. Probiotic-rich foods like yogurt and kefir can help balance gut bacteria, and some studies show they may help improve RA symptoms, but more research is needed.

Some people report that nightshade vegetables (tomatoes, potatoes, peppers) trigger their RA symptoms, but there is no scientific evidence to support this claim. Experts suggest trying an elimination diet for a few weeks to see if they are a personal trigger.

Excess weight adds stress to your joints and can increase systemic inflammation. Maintaining a healthy weight can significantly reduce disease activity and flares, making it an important part of RA management.

Supplements like fish oil, curcumin, and vitamin D can be beneficial, but it is crucial to consult your doctor before starting any new supplement. They can interfere with medications or have negative side effects.