Diet and food guidance for rheumatoid arthritis

No diet cures rheumatoid arthritis, but eating well can reduce inflammation a little, help with weight control and protect the heart and bones, which are at higher risk in RA. Diet should support, not replace, your medicines.

Foods to favour

• Oily fish such as sardines, mackerel and salmon twice a week, rich in omega-3 fats.
• Plenty of vegetables, fruit, legumes, whole grains and nuts, in a pattern similar to the Mediterranean diet.
• Olive oil, mustard oil or other unsaturated oils in moderate amounts.
• Spices such as turmeric and ginger as part of cooking.
• Calcium and vitamin D sources such as milk, curd, ragi, leafy greens and safe sun exposure, since steroids and RA can weaken bones.

Foods to limit

• Sugary drinks, sweets and ultra-processed snacks.
• Fried food and red or processed meat.
• Excess salt, particularly if you take steroids or have high blood pressure.
• Alcohol, which can add to liver risk with methotrexate. Ask your doctor how much, if any, is safe.

Individual triggers A few people notice flares after certain foods. A food diary may help, but avoid cutting out whole food groups without advice, as this can cause deficiencies.

Weight Staying near a healthy weight reduces stress on the joints and can improve response to treatment.

Ayurvedic view (interpretive) Ayurveda advises warm, light, easily digested meals such as khichdi and vegetable soups, and avoiding heavy and cold foods. It is an interpretive approach, with limited research support.

Special notes People on methotrexate need folic acid as prescribed. Grapefruit and some supplements can interact with medicines, so check with your doctor.

Remember A balanced, mostly plant-based diet with fish supports overall health. Take medicines as advised.