Meal Planning for Rheumatoid Arthritis: Food for Joint Pain Reduction

Understanding Rheumatoid Arthritis and Nutrition

What Is Rheumatoid Arthritis?

Rheumatoid arthritis (RA) is a type of arthritis where your immune system attacks the tissues that line your joints, causing inflammation and pain.

The areas of the body usually affected by RA are the hands, knees, and ankles. It is common for the joints on both sides of the body to be affected.

How Does Diet Impact Joint Pain?

Healthy eating that consists of a balanced, nutritious diet full of the recommended foods to combat RA supports your overall health and can reduce RA’s symptoms.

What you eat does make a difference. It can be hard to give up unhealthy foods that are quick and easy to eat, but it’s worth it. Minor changes to your diet can increase your energy and motivation to socialize with family and friends, get involved in your community, and exercise. All of these benefits carry over to your overall health and ability to achieve your goals.

A meal plan or a rheumatoid arthritis diet plan can help you lose weight, stay physically active even during a flare, and decrease your stress.

Each of these components is important because:

• Healthy Eating: A balanced, personalized diet that has the recommended amounts of foods from the food groups promotes wellness, making it easier to lose excess weight or maintain a healthy weight.
• Physical Activity: You may not think you have the time to exercise, but even ten minutes of physical activity helps your body. Small things like taking the stairs instead of the elevator, walking the long way to a place (if you have to go to a meeting, walk around the office to get there), or parking your car a little further out in the parking lot. If you live somewhere where you can take a short walk in nature, that’s a great way to get in some exercise and help reduce stress.
• Balance Activities and Rest: Staying physically active is essential to your joint health, but so is rest. Taking time to rest can help reduce inflammation and fatigue associated with a RA flare. You must take time for yourself and rest.

The foundation for living with RA and enjoying your life is a healthy diet. Once you have a rheumatoid arthritis meal plan, you can balance your body’s need for physical activity with quality rest.

Why Focus On an Anti-Inflammatory Diet?

You can reduce your pain and inflammation when you eat an anti-inflammatory diet. 

When researchers compared people with RA who ate an anti-inflammatory diet versus a regular diet, they found that those who ate an anti-inflammatory diet felt less pain and inflammation in their joints.

A rheumatoid arthritis diet that centers on alleviating your RA symptoms emphasizes a variety of healthy, nutritious foods.

The Mediterranean diet is an example of a RA-friendly diet. Consider the Mediterranean diet’s foods for managing joint pain. When you contact LifeSpring Home Nutrition, you can work with your dietician to create a rheumatoid arthritis meal plan.

Best Food for Joint Pain and Rheumatoid Arthritis

Which Foods Provide Anti-Inflammatory Benefits?

Anti-inflammatory benefits are found in foods like nuts, seeds, whole grains, fatty fish, legumes, olive oil, colorful fruits, and vegetables.

Vital nutrients, including antioxidants, omega-3 fatty acids, and fiber, can manage or reduce the pain and swelling of the joints.

A way to include food for joint pain is to increase your intake of fruits and vegetables. The antioxidants found in fruits and vegetables stabilize free radicals that often damage your body’s cells and trigger inflammation.

Colorful fruits (blueberries, strawberries) and vegetables (leafy greens, Brussels sprouts) are key to your diet because they have anti-inflammatory properties.

Did you know that the color pigments (anthocyanins) are not only water-soluble but also act as powerful antioxidants? The potential benefits of these pigments include enhancing heart health and brain function.

Experts recommend you eat at least two cups of fresh or frozen fruit a day. However, they do warn you to be careful of eating too much frozen fruit because it can have added sugar.

Registered dieticians recommend you have two and a half to three cups of colorful veggies every day. You should eat less if you don’t get at least 30 minutes of physical activity in a day, or more if you exercise more than 30 minutes a day.

Some more examples of anti-inflammatory foods that are essential for a rheumatoid arthritis diet include:

• Fatty fish
• Fruits and vegetables
• Peas and beans
• Whole grains
• Nuts
• Olive oil

Green tea may also have health benefits that can support healthy joints because it contains an antioxidant compound that may help reduce joint damage and inflammation. Eating foods rich in antioxidants can improve your physical and mental health, which can minimize the symptoms of RA.

How Do Healthy Fats Help Joint Health?

Healthy fats help reduce inflammation and can alleviate stiffness and joint pain.

It’s not always easy knowing what fats are good for you, and that’s okay. Perhaps you’re concerned that your food won’t taste good without unhealthy (saturated) fats. There are ways to include healthy fats in your diet without sacrificing taste.

Nuts are known for their heart-protective nutrients and properties. They’re rich in monounsaturated fats, which lower bad cholesterol levels (saturated fats increase harmful cholesterol levels), aid in weight management, and have anti-inflammatory effects on RA and heart disease.

A few examples of healthy nuts include: 

• Walnuts
• Pistachios
• Hazelnuts

While nuts are excellent sources of anti-inflammatory nutrients, be careful about how much you eat; they’re high in calories.

Cold-water fish are also rich in omega-3 fatty acids. Omega-3 fatty acids are thought to help control inflammation caused by RA.

A few examples of cold-water fish include:

• Salmon 
• Tuna 
• Mackerel
• Sardines
• Herring 

If you’re a vegetarian or vegan, there are plant-based foods that meet your nutrient needs to decrease the symptoms of RA. For example, a plant-based food high in omega-3 fatty acids is ground flaxseed.

What Role Do Whole Grains and Plant-Based Foods Play?

A plant-based diet found in vegan and vegetarian diets may decrease swelling, joint pain, and stiffness. Whole grains can reduce the risk of heart disease and the effects of RA.

Plant-based foods and diets, including leafy greens, berries, and nuts, are full of antioxidant and anti-inflammatory properties. They also offer additional benefits that can reduce the effects of RA on your body.

Some of the benefits include:

• Quality of Life: People on a plant-based diet say they have more energy and an improved range of motion.
• Gut Health: Researchers found that people following a plant-based diet have changes in their gut flora. The change suggests this may help manage RA symptoms. 

Before switching to a plant-based diet, consult your doctor or a registered dietitian. They can help you create a diet that will meet your nutritional needs. Additionally, the effects of a vegetarian or vegan diet can vary.

Whole grains are higher in fiber and essential nutrients than refined grains. As a result, they can aid in decreasing the symptoms of RA. However, you may be unsure of what you should eat instead of harmful foods like white bread.

Some examples of healthy whole grains are: 

• Oats 
• Quinoa
• Whole wheat
• Brown rice 

LifeSpring Home Nutrition has meal plans that meet your RA dietary needs. With the help of one of the registered dieticians, you can feel safe knowing you’re getting a meal plan based on your personal nutritional needs.

Are Citrus Fruits and Vitamin C Important?

Yes, including citrus fruits in your diet is essential because they contain vitamin C, an antioxidant that can help reduce pain, stiffness, and swelling of your joints. 

Vitamin C is a powerful agent in fighting the effects of RA. It fights inflammation while also supporting healthy joints due to the presence of a promising compound, polyphenols. Polyphenols have antioxidants, anti-inflammatory, and apoptotic compounds that can alleviate RA symptoms because they regulate the pathways that signal inflammation.

Foods that have polyphenols linked with decreasing RA symptoms include:

• Grapes
• Green tea
• Extra virgin olive oil
• Turmeric

Foods to Limit or Avoid With Rheumatoid Arthritis

Why Should Processed Foods Be Reduced?

Processed foods are high in unhealthy fats, sugar, and salt, which trigger the symptoms of RA.

Eating processed foods increases your risk of developing RA or worsening your symptoms. Unhealthy fats like trans fats and omega-6 (pro-inflammatory) decrease your quality of life because they can trigger your RA symptoms, cause weight gain, and increase your risk of heart disease.

Foods to avoid include:

• Convenience Foods: Canned vegetables and fruits, chips, cookies, instant noodles
• Baked Goods: Cakes, pizza, and certain types of breads
• Drinks: Sports drinks, processed fruit drinks, sugary drinks, and instant coffee and tea
• Others: Instant soups, sauces, and dressings 

You can have certain salad dressings as long as they’re low in sodium, saturated fats, added sugars, and omega-6 oils. Your best options are salad dressings that are homemade or low in the ingredients listed. 

A few RA diet-friendly store-bought options are:

• Vinaigrettes: Simple vinaigrettes, such as apple cider or balsamic vinaigrettes, when combined with extra-virgin olive oil, can enhance the flavor of the vegetables or fruit in your salad. Other ingredients you can add are lemon juice, herbs, or Dijon mustard.
• Green Goddess: This dressing is a creamy, dairy-free option that adds a unique flavor to your salad or serves as a delicious dipping sauce. The ingredients are high in antioxidants and anti-inflammatory compounds. Green Goddess dressing is also low in sodium.
• Mediterranean-Style Dressing: For a flavorful dressing, you can combine extra virgin olive oil with minced garlic, herbs (oregano, dill), and lemon juice. It’s full of flavor and easy to make.
• Avocado Oil- Based: Because avocado oil has compounds that alleviate RA symptoms, they are a tasty, healthy choice for your salads and vegetables.

If you prefer to buy your dressing, keep the ingredients simple. Check for ingredients you know and avoid preservatives, GMOs, and artificial additives.

Is Red Meat Bad for Joint Health?

Studies have shown that red meat is bad for your joint health.

Researchers found that eating red meat can increase your risk of developing RA or worsen your RA symptoms. Medical professionals and registered dieticians recommend you avoid red meat or limit the amount you eat. Some suggest that if you do eat red meat, try to limit yourself to 1-2 servings each week.

What About Dairy Products?

Yes and no. The research is unclear whether dairy products are beneficial or detrimental to people with RA. 

According to the Arthritis Foundation, there are conflicting studies about the role of dairy and RA symptoms. Some studies suggest that consuming dairy foods can lead to low-grade inflammation. Another study of people with osteoarthritis discovered that those who ate more dairy foods were more likely to need a hip replacement.

However, other studies have shown that eating dairy may have some benefits. Multiple studies have found that eating and drinking dairy products decreases the risk of gout.

Are Vegetable Oils a Concern?

Changing the oils you use while cooking can make a difference in RA symptoms.

Swap vegetable oil, which can increase your risk of inflammation, with extra virgin olive oil. Extra virgin olive oil has antioxidants and anti-inflammatory properties that can mimic the effects of specific anti-inflammatory medications. It’s a good idea to have 2-3 tablespoons a day, or you can apply it directly to the areas where you’re experiencing pain.

Supplements and Support for RA Meal Planning

Which Supplements May Support Joint Health?

Research has found that certain supplements help reduce RA symptoms, such as morning stiffness and pain.

Adding specific supplements to your diet can support joint health and reduce pain and swelling caused by a RA flare. You can decide which supplement works best once you try them.

A few of your supplement options include:

• Turmeric
• Calcium
• Vitamin D
• Chia seeds
• Collagen
• Fish oil supplement

Before taking supplements, you should consult with your doctor to determine if they’re right for you.

How Do Enzymes and Curcumin Help?

Both enzymes and curcumin show potential for reducing the symptoms of RA.

However, further research is necessary to determine their effectiveness.

Should I Talk to a Dietitian?

Yes. Discussing your RA symptoms and nutritional needs can help you create an individualized meal plan.

Lifestyle and Meal Planning Tips for RA

How Can the Mediterranean Diet Help Joint Pain?

A diet, such as the Mediterranean diet, is filled with the foods you require to manage the pain and inflammation you have during a flare.

An added benefit of a Mediterranean diet is that it can help you with weight loss if you’re overweight. Weight plays a key role in adding pressure to your sore joints and often decreases the effectiveness of certain RA medications.

Why Does Weight Management Matter?

Excessive weight can put added pressure on your joints, worsening your RA symptoms. 

Furthermore, when you’re overweight, you may not be as active, which can negatively affect your heart and joint health. A healthy weight means you can build muscle, which is often lost due to RA.

Legumes are an excellent source of protein, which supports muscle health. Peas and beans (pinto beans, black beans, kidney beans) are also suitable for you because they’re almost fat-free, some are rich in folic acid, magnesium, iron, zinc, and potassium, and contain antioxidants.

How Can Frozen Prepared Meals Help With RA?

A personalized frozen prepared meal plan makes eating the foods you need to reduce the symptoms of RA simple.

With frozen prepared meals, you don’t have to worry about getting the proper amount of nutrients because the meals are well-balanced.

What Role Does Stress Play in Joint Pain?

Stress can trigger your immune system, causing increased inflammation in your joints. 

It also releases hormones like cortisol, which intensify the pain and swelling in your joints.

FAQs About Meal Planning for Rheumatoid Arthritis

Can diet really help joint pain?

A healthy, balanced diet can provide the nutrients necessary to reduce joint pain and swelling.

What are the best foods to eat daily for RA?

A diet rich in antioxidants and omega-3 fatty acids is the best way to manage your RA symptoms. 

You can eat fish, fruits, vegetables, and whole grains knowing you’re helping reduce RA pain and swelling.

Are all carbohydrates bad?

No, carbohydrates like whole grains, fruits, and vegetables can help alleviate your RA symptoms. 

Do I need to avoid dairy completely?

No, there are conflicting studies about the pros and cons of consuming dairy. You should talk to your healthcare provider about its effects on you.

Building a Sustainable Meal Plan for RA

Starting a new diet or making changes to your diet can be challenging, but it’s worth it for the positive results. 

When you’re unsure how to start, you can contact a registered dietician at LifeSpring Home Nutrition to create a meal plan tailored to your needs.

Rheumatoid arthritis (RA) and its flare-ups can disrupt your life because of joint pain and swelling. At the same time, while there isn’t a cure for RA, you can take steps like eating a healthy, balanced meal created by one of LifeSpring Home Nutrition’s registered dieticians. Contact us at (800) 798-5767 to learn how to manage your RA symptoms.