Healthy eating is beneficial for everyone. Whether or not you have rheumatoid arthritis (RA), eating a nutritious diet can help strengthen bones and muscles, support the digestive system, and reduce the risk of heart disease and other health conditions.¹

Rheumatoid arthritis is a chronic autoimmune disease that causes inflammation and joint damage. It can impact other parts of the body besides the joints, such as the lungs, eyes, heart, and/or kidneys.²

There currently is no cure for RA. However, in addition to medications, lifestyle changes that include physical activity and a well-balanced diet may help you manage symptoms and disease outcomes.³

You can take steps to feel better through healthy eating. Here are five tips to get you started.

Tip #1: Find Your Triggers

You may be sensitive to certain foods that trigger RA symptoms. If you believe you have food sensitivities, keep a food journal to note what you eat. Try to identify foods that may increase your inflammation. You can ask your rheumatologist about a referral for a dietitian who can help you adjust your eating habits in a well-balanced way.

Although food triggers can be highly individualized, some foods are associated with aggravating RA symptoms. In a survey with 217 participants, 24.3 percent of respondents reported avoiding foods because they worsened their RA symptoms. Soda with sugar (12.7 percent) and dessert (12.4 percent) were the top foods linked to worsening RA symptoms. Some survey respondents also reported that beer, red meat, eggplant, and diet soda negatively affected their symptoms.⁴

Clinicians recommend people with RA avoid processed foods that are high in sugar, saturated fats, cholesterol, and preservatives.⁵ Red meat and processed meats are associated with higher levels of C-reactive protein, an inflammatory marker that can be found in the blood.⁶

Tip #2: Try New Foods

Trying new foods can help you improve your diet and make it more healthy. Start slowly by adding one new fruit or vegetable you’ve never had before to your grocery list. Your rheumatologist or a nutrition professional can help you determine which foods to add to your diet.

You can start with a plant-based smoothie recipe from a chef with RA.⁷ You can try something else new with one of these flavorful and nutrient-rich recipes aimed at a healthy arthritis diet.

Turmeric, a spice that includes the compound curcumin, can add flavor to food and has been shown to have health benefits for people with RA.⁸ Green tea has also been shown to have anti-inflammatory properties.⁹

Tip #3: Take Time To Plan Meals

Without proper meal planning, it’s all too easy to end up eating a lot of snack foods instead. Meal planning can help you eat a more balanced diet by stocking up on the foods you need for healthy meals. Meal planning can also help you save money on your grocery bills by ensuring you use up what you buy and you only buy what you need.

Meals don’t need to be complicated to be healthy, but they should include fresh, unprocessed ingredients. An example of an anti-inflammatory diet that may be beneficial is a Mediterranean diet rich in fruits, vegetables, fish, whole grains, nuts, and extra-virgin olive oil — although more research is needed to prove its effectiveness.¹⁰ Fish — such as salmon, sardines, and mackerel — is rich in omega-3 fatty acids. Eating omega-3 fatty acids may contribute to less inflammation.¹¹

Plan on making dishes in quantities that can last for more than one meal. You can make meal preparation easier by freezing the leftovers or eating them the next day.

Tip #4: Plan Your Grocery Trip

Make a shopping list as you plan meals. An organized shopping list grouped by areas in the grocery store — such as produce, fish, and grains or cereals — will make shopping more efficient.¹²

Try eliminating or reducing the amount of processed snack foods you buy, and instead shop for vegetable-based snacks as an alternative. Choose whole wheat breads and whole grain cereals and crackers. When shopping for packaged foods, cereals, or canned goods, be sure to read the ingredients and limit products high in sodium and sugar.¹³

Tip #5: Regulate When You Eat

Eating heavy meals too late in the evening can cause discomfort that keeps you up at night. Drinking coffee or other caffeinated beverages too late in the day can also result in sleep disturbances. While alcohol may cause you to fall asleep, it can result in less restful sleep.¹⁴ Poor sleep can increase RA symptoms.¹⁵

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Did you try any of these tips for healthy eating? Comment below to share your experience.