by Jackie Hart, MD
Q: I have rheumatoid arthritis. Are there certain foods than can decrease the pain and inflammation that I am experiencing?
A: Yes, there are some foods that may decrease inflammation and, therefore, the painful symptoms of rheumatoid arthritis. These include:
Plant-based protein, such as soy products (to replace non-fish animal protein)
Vegetables and fruits, particularly berries and other bright-colored produce that are rich in carotenoids, flavonoids, and antioxidants
Omega-3 fatty acids, which are found in flax and certain fish. To boost the omega-3 content of your diet, take flax seed daily (2 to 4 tablespoons freshly ground within 24 hours of use and stored in the refrigerator) or eat fatty fish at least three times per week. The best fish sources of omega-3 fatty acids include sardines, mackerel, salmon, tuna, and herring. (Note: herring should not be eaten if you take a class of medications called monoamine oxidase inhibitors for depression.)
It is best to try to obtain adequate amounts of omega-3 fatty acids through your diet; if you find yourself falling short, however, another option is to take an omega-3 fatty acid supplement. Studies suggest that people with rheumatoid arthritis who eat diets rich in omega-3 or take 2.7 grams per day of a supplement, under the supervision and guidance of their physician, have seen such improvements in their symptoms that they have been able to decrease and/or stop their anti-inflammatory medications.
Even if you begin to feel relief from taking omega-3 fatty acids, do not adjust your medication without checking with your physician.
Approximately 30% of people with rheumatoid arthritis notice a worsening of symptoms after eating specific foods. Those that can promote inflammation include:
Animal protein, such as beef, pork, and poultry (This does not include fish, as explained above)
Dairy products, including milk, yogurt, and cheese
Trans-fatty acids, which are found in fried foods, margarine, and hydrogenated oils (on food labels, trans fatty acids may also be listed as "partially hydrogenated")
Refined, processed sugars, found in cakes, cookies, candies, jellies, jams, etc.
Citrus fruits, such as oranges, grapefruit, lemons, limes
Nightshade vegetables, which is a class of vegetables that includes eggplant, peppers, tomatoes, and potatoes
If you think that any of these foods are contributing to your symptoms, an elimination/challenge diet may be helpful. This is done by eliminating all of the possible offending foods (those mentioned above) for at least two weeks, and then reintroducing them one at a time, every three days. All the while, keep a food diary to note changes in your symptoms in relation to particular foods. Those that you find to contribute to your symptoms should be avoided in the future.
Maintaining a healthful weight is another important consideration in managing rheumatoid arthritis pain. Being overweight increases the stress on joints, can exacerbate symptoms, and may even lead to the development of superimposed osteoarthritis.
In addition to your doctor, you may also want to consult with a dietitian, who can help you to incorporate the appropriate amounts of omega-3 fatty acids in your diet. A dietitian can help ensure that you are not missing out on essential nutrients if you avoid specific groups of foods, and can provide counseling for weight loss, if necessary.
Q: I have rheumatoid arthritis. Are there certain foods than can decrease the pain and inflammation that I am experiencing?
A: Yes, there are some foods that may decrease inflammation and, therefore, the painful symptoms of rheumatoid arthritis. These include:
Plant-based protein, such as soy products (to replace non-fish animal protein)
Vegetables and fruits, particularly berries and other bright-colored produce that are rich in carotenoids, flavonoids, and antioxidants
Omega-3 fatty acids, which are found in flax and certain fish. To boost the omega-3 content of your diet, take flax seed daily (2 to 4 tablespoons freshly ground within 24 hours of use and stored in the refrigerator) or eat fatty fish at least three times per week. The best fish sources of omega-3 fatty acids include sardines, mackerel, salmon, tuna, and herring. (Note: herring should not be eaten if you take a class of medications called monoamine oxidase inhibitors for depression.)
It is best to try to obtain adequate amounts of omega-3 fatty acids through your diet; if you find yourself falling short, however, another option is to take an omega-3 fatty acid supplement. Studies suggest that people with rheumatoid arthritis who eat diets rich in omega-3 or take 2.7 grams per day of a supplement, under the supervision and guidance of their physician, have seen such improvements in their symptoms that they have been able to decrease and/or stop their anti-inflammatory medications.
Even if you begin to feel relief from taking omega-3 fatty acids, do not adjust your medication without checking with your physician.
Approximately 30% of people with rheumatoid arthritis notice a worsening of symptoms after eating specific foods. Those that can promote inflammation include:
Animal protein, such as beef, pork, and poultry (This does not include fish, as explained above)
Dairy products, including milk, yogurt, and cheese
Trans-fatty acids, which are found in fried foods, margarine, and hydrogenated oils (on food labels, trans fatty acids may also be listed as "partially hydrogenated")
Refined, processed sugars, found in cakes, cookies, candies, jellies, jams, etc.
Citrus fruits, such as oranges, grapefruit, lemons, limes
Nightshade vegetables, which is a class of vegetables that includes eggplant, peppers, tomatoes, and potatoes
If you think that any of these foods are contributing to your symptoms, an elimination/challenge diet may be helpful. This is done by eliminating all of the possible offending foods (those mentioned above) for at least two weeks, and then reintroducing them one at a time, every three days. All the while, keep a food diary to note changes in your symptoms in relation to particular foods. Those that you find to contribute to your symptoms should be avoided in the future.
Maintaining a healthful weight is another important consideration in managing rheumatoid arthritis pain. Being overweight increases the stress on joints, can exacerbate symptoms, and may even lead to the development of superimposed osteoarthritis.
In addition to your doctor, you may also want to consult with a dietitian, who can help you to incorporate the appropriate amounts of omega-3 fatty acids in your diet. A dietitian can help ensure that you are not missing out on essential nutrients if you avoid specific groups of foods, and can provide counseling for weight loss, if necessary.