Managing your rheumatoid arthritis (RA) symptoms to reduce flares and put your disease into remission may be possible through an anti-inflammatory diet. You can fight inflammation from the inside out by focusing on consuming the right foods to prevent and manage inflammation to support joint pain, bone health, weight gain, and reduce painful symptoms of rheumatoid arthritis. Consuming nutrient-dense, anti-inflammatory foods can help to make your disease symptoms less severe, and less frequent, too. Read on to follow our 7-day diet plan for rheumatoid arthritis to help manage your symptoms naturally and effectively. 

What Is Rheumatoid Arthritis?

Rheumatoid arthritis is an inflammatory autoimmune disease in which the immune system attacks healthy joint tissue, causing symptoms such as pain, swelling, stiffness, loss of functionality, fatigue, and other medical complications. Rheumatoid arthritis may affect you at any age, and commonly develops in women more often than men. Lifestyle factors such as smoking, excess weight, and having gum or lung disease increase your risk of developing RA.

Symptoms may vary between mild and moderate, but if left unattended may become worse, causing damage and possible disability. Studies have found increased risk of rheumatoid arthritis may stem from a combination of genetic predisposition, environmental factors, and sex hormones. (Source)

How Anti-Inflammatory Diets Can Support Your RA 

You may wonder how diet affects disease state — the link is the bacteria in your gut. The health of your gut influences your immune system, which plays a role in overall levels of inflammation. Studies have shown that RA may be triggered by specific kinds of gut bacteria, and by a lack of diversity in the microbiome.

When your GI tract is not functioning properly due to an imbalance in the microbiome known as dysbiosis, it can lead to irritation and permeability of the gut lining, which can cause inflammation and poor digestion. Your gut microbiome is highly subject to change, especially alterations made in diet and lifestyle. A diverse diet of whole foods may help keep your microbiome balanced to reduce inflammation and manage symptoms of RA. (Source)

What Is the Best Diet For Rheumatoid Arthritis?

There is no specific diet to follow, but anti-inflammatory diets such as keto, low carb, Mediterranean, and vegetarian styles of eating may provide the diversity and nutrition needed to improve symptoms of rheumatoid arthritis. Including nutrient-dense foods that provide omega-3 fatty acids, anti-inflammatory compounds, and rich sources of antioxidants is helpful for reducing rheumatoid arthritis symptoms.

At the same time, avoid foods that can increase inflammation levels and trigger an immune response that may make symptoms of RA worse. To better manage your autoimmune disease, eliminate foods such as:

• refined grains, such as white rice and white bread
• gluten
• dairy products
• high fat foods fried foods
• refined carbs
• sugary drinks and treats
• processed meats
• alcohol 

(Source)

Foods to Eat With Rheumatoid Arthritis

The following 7-day plan can be used as a guideline for reducing overall inflammation and eliminating foods that may trigger symptoms of rheumatoid arthritis. A whole foods diet rich in colorful and diverse fresh fruits and vegetables while also offering healthy sources of protein, fats, and carbohydrates, may include foods with anti-inflammatory properties such as:

• turmeric
• fish oil
• fatty fish, such as salmon, mackerel, sardines, anchovies
• healthy fats such as ghee, coconut oil, avocado oil, olive oil
• walnuts
• ginger
• spirulina
• green tea
• berries
• leafy green vegetables
• carrots
• broccoli
• Brussels sprouts
• sweet potatoes

To prevent damage to your cells, specific nutrients with anti-inflammatory properties may include:

• beta-carotene, found in brightly colored fresh fruits and vegetables such as carrots and mangos
• lutein, found in green leafy vegetables
• lycopene, found in red, pink, and orange fruit such as mangos, apricots, melons, peaches, papaya, grapes, watermelon, cranberries
• vitamin C, found in most fruits and vegetables
• vitamin D, found in cod liver oil, salmon, sardines, egg yolk, beef liver
• vitamin E, found in spinach, beet greens, collard greens, asparagus, mangos, pumpkin
• omega-3 fatty acids, found in fatty fish, flaxseed, chia seed, walnuts
• selenium, found in Brazil nuts, seafood, organ meats, eggs, onions

(Source, Source, Source, Source, Source, Source)

7-Day Diet Plan for RA

Day 1

Breakfast: Ground Turkey Breakfast Sausage, Source: Lichen Paleo, Loving AIP and Sauteed Super Greens, Source: Meal Garden

Snack: Energy Balls, Source: Meatified

Lunch: AIP Broccoli Soup, Source: Healing Autoimmune and Beef Liver Pate with Thyme and Roasted Grapes, Source: Lichen Paleo, Loving AIP

Snack: Pineapple Mango Smoothie Popsicles, Source: Autoimmune Wellness

Dinner: Sweet Potato and Wild Salmon Hash, Source: Autoimmune Wellness

Day 2

Breakfast: Mango Cantaloupe Smoothie, Source: Autoimmune Wellness

Snack: Liver and Blueberry Muffins, Source: Healing Family Eats

Lunch: Sweet Potato and Wild Salmon Hash, Source: Autoimmune Wellness

Snack: Roasted Carrots with Green Olive Dressing, Source: Meatified

Dinner: Turmeric Chicken Soup, Source: Unbound Wellness

Day 3

Breakfast: Peach and Ginger Oatmeal, Source: Healing Family Eats

Snack: Beef Liver Pate with Thyme and Roasted Grapes, Source: Lichen Paleo, Loving AIP

Lunch: AIP Broccoli Soup, Source: Healing Autoimmune, and Herb-Roasted Chicken, Source: 50 Shades of Avocado

Snack: Pumpkin Spiced Sauteed Apples with Coconut Yogurt, Source: Autoimmune Wellness and Healing Autoimmune

Dinner: Turmeric Chicken Curry, Source: Unbound Wellness

Day 4

Breakfast: Liver and Blueberry Muffins, Source: Healing Family Eats

Snack: Toasted Coconut Butter with apple slices, Source: Meatified

Lunch: Porcupine Meatballs, Source: Primal Sam, and Turmeric Roasted Cauliflower Rice, Source: Dana Monsees Nutrition

Snack: Mango Cantaloupe Smoothie, Source: Autoimmune Wellness

Dinner: Roasted Turmeric Shrimp with Brussel Sprout Cilantro Salad, Source: Lichen Paleo, Loving AIP

Day 5

Breakfast: Kale, Berry, and Citrus Smoothie, Source: Healing Family Eats

Snack: Lacto-Fermented Garlic Dill Pickles, Source: Healing Family Eats

Lunch: Turmeric Chicken Soup, Source: Unbound Wellness

Snack: Liver and Blueberry Muffins, Source: Healing Family Eats

Dinner: Herb-Roasted Chicken, Source: 50 Shades of Avocado and Sauteed Super Greens, Source: Meal Garden

Day 6

Breakfast: Kale, Berry, and Citrus Smoothie, Source: Healing Family Eats

Snack: Roasted Carrots with Green Olive Dressing, Source: Meatified

Lunch: Beef Liver Pate with Thyme and Roasted Grapes, Source: Lichen Paleo, Loving AIP

and Broccoli and Sweet Potato Soup, Source: Gutsy by Nature

Snack: Pineapple Mango Smoothie Popsicles, Source: Autoimmune Wellness

Dinner: Root Soup with Wild Salmon and Kelp, Source: Healing Family Eats

Day 7

Breakfast: Ground Turkey Breakfast Sausage, Source: Lichen Paleo, Loving AIP with Lemon Curd, Source: Whip & Wander

Snack: Tropical Papaya Smoothie Bowl, Source: Meatified

Lunch: Baked Sweet Potatoes with Sardines, Green Olives, and Kale, Source: Autoimmune Wellness

Snack: Peach and Ginger Oatmeal, Source: Healing Family Eats

Dinner: Porcupine Meatballs, Source: Primal Sam, and Loaded Chilled Cauliflower Soup, Source: Primal Sam

The Bottom Line

Consuming an anti-inflammatory whole foods diet high in nutrients to support your body may help manage your RA symptoms, reduce flares, and even put your disease into remission. To prevent and reduce your risk of acute and chronic inflammation, ensure you are eating a healthy diet high in vitamins and minerals, antioxidants, and omega-3 fatty acids. To reduce inflammatory markers, eliminate foods that trigger the inflammation at the root of chronic disease and increase the severity of your autoimmune condition.

If you are just starting to learn how to use healthy food as medicine, this 7-day plan may be an excellent source to utilize and gain health benefits and experience anti-inflammatory effects from your diet. If you suffer from rheumatic diseases and are looking for further guidance on how to manage your RA with diet, a WellTheory membership can help take the guesswork out of adhering to a nutritional protocol and provide hands-on guidance with our Certified Nutritionists and Registered Dietitians.