9 Foods to Help Beat Rheumatoid Arthritis Inflammation

Rheumatoid arthritis, a chronic autoimmune condition, causes joint pain and inflammation. The inflammation and stiffness of the affected joints can make everyday activities difficult to perform and cause severe disruptions in life. While there is no one-size-fits-all solution for battling rheumatoid arthritis, diet and lifestyle changes can help reduce symptoms. In this blog post, we will explore nine foods that can help fight inflammation associated with rheumatoid arthritis, including spices, fruits and vegetables, dairy products, whole grains, seafood, and more.

Best Foods to Combat Rheumatoid Arthritis Inflammation

Many omega-3-rich foods can help to beat inflammation associated with rheumatoid arthritis. These include fatty fish, flaxseeds and flaxseed oil, chia seeds, walnuts and tofu. Let's look at some of the best food items you can add to your diet to beat Rheumatoid Arthritis inflammation with ease.


Blueberries are a great way to naturally combat inflammation associated with rheumatoid arthritis. Studies have found that anthocyanins, a type of natural pigment present in fruits like blueberries, can help reduce systemic inflammation and cartilage damage in those dealing with this chronic condition. Other studies suggest blueberry supplementation can help preserve bone mineral density and lessen overall morbidity resulting from rheumatoid arthritis. Therefore, introducing a serving of fresh or frozen blueberries into your diet could be beneficial for managing inflammation resulting from this painful joint disorder.

Olive Oil

Olive oil is rich in antioxidants, minerals and vitamins, and helps minimize inflammation throughout the body. Additionally, research has shown that oleocanthal, a phenolic compound found within extra-virgin olive oil, can decrease certain forms of inflammation by acting as an anti-inflammatory. Taking advantage of these powerful healing properties can help soothe pain associated with rheumatoid arthritis and may even bring lasting relief from many other conditions.


Spinach is a nutritious leafy green vegetable packed with important nutrients and can help reduce inflammation associated with rheumatoid arthritis. According to medical researchers, components in spinach act as powerful antioxidants and anti-inflammatory compounds in conditions like rheumatoid arthritis. Spinach is also a good source of minerals and vitamins that may play a role in keeping our joints healthy. The folate, magnesium, Vitamin K1, iron and potassium content in spinach can reduce cartilage damage and joint inflammation related to rheumatoid arthritis. In addition, the omega-3 fatty acids found in these leafy veggies are said to be beneficial for reducing inflammation from aches and pains caused by the disease. While more clinical studies must be conducted to further explore these potential benefits, it is clear that including spinach in your diet may have positive effects for those struggling with RA-related symptoms.

Green Tea

Multiple studies have shown that green tea has powerful anti-inflammatory properties to fight inflammation, a common symptom associated with rheumatoid arthritis. Consuming green tea regularly can help protect the joint and keep it from deteriorating; according to one clinical study at Adelphi University, drinking eight ounces of green tea daily for eight weeks improved mobility in nearly half of the test subjects. Additionally, catechins found in green tea can inhibit an enzyme related to inflammation, ultimately helping those suffering from RA successfully manage the symptoms. All told, introducing a cup of green tea into the daily routine of any person else struggling with RA could go a long way towards improving their level of comfort.


Turmeric is a popular spice used in Indian cuisine. But it's also a powerful anti-inflammatory agent that can help reduce the symptoms of rheumatoid arthritis. A study published in the Journal of Clinical Rheumatology found that turmeric was effective in reducing pain and swelling in people with RA. The active ingredient, curcumin, is a potent antioxidant that helps to fight inflammation.


If you need to help reduce the inflammation associated with rheumatoid arthritis, consider adding ginger to your diet. This delicious root is a powerful anti-inflammatory agent.Ginger is just as effective as ibuprofen at reducing RA inflammation. Ginger can be consumed in many ways–add it to your stir-fries, soups, or smoothies. You can also purchase ginger supplements from your local health food store.


Recent studies suggest that eating almonds is a great way to naturally beat rheumatoid arthritis inflammation. Almonds are packed with vitamin E and trace minerals, both of which can reduce joint swelling, stiffness, and pain. They also contain powerful anti-inflammatory compounds that help reduce pro-inflammatory cytokines that create inflammation. Eating almonds regularly may also protect joints from free radical damage by reducing oxidation reactions in the body that impact joint flexibility. Furthermore, adding a handful of almonds to daily meals ensures adequate healthy fats and proteins for joint cushioning and support. Incorporating almonds into a diet tailored for rheumatoid arthritis is an excellent choice to naturally manage inflammation associated with this autoimmune disorder.


Walnuts are an incredibly beneficial food for your diet if you suffer from rheumatoid arthritis. The nuts contain powerful antioxidants which can help combat inflammation, improve gut health and reduce the effects of oxidative damage caused by chronic inflammation. Aside from their anti-inflammatory properties, walnuts are also rich in omega-3 fatty acids that can help protect your joints from the effects of rheumatic diseases like RA. Furthermore, walnuts are rich in phytonutrients, which are beneficial in managing joint pain and stiffness that can come with RA. If you're looking for natural ways to combat the symptoms of rheumatoid arthritis, then including walnuts in your meals is a great choice.

Pumpkin Seeds

Pumpkin seeds are an excellent source of zinc and magnesium, two minerals that play a role in reducing inflammation. They're also a good source of omega-3 fatty acids, which are anti-inflammatory. Eat a handful of pumpkin seeds as a snack, or add them to your favourite salad or grain dish.


If you suffer from rheumatoid arthritis, it is important to consider your diet's role in reducing inflammation and improving your overall health. With this in mind, we have provided a list of nine anti-inflammatory foods that can help beat the painful symptoms of rheumatoid arthritis. From fish rich in omega fatty acids to dark leafy vegetables loaded with antioxidants and vitamins, these foods should be incorporated into an RA-friendly diet for maximum benefits. Small steps towards a healthier lifestyle can make all the difference when tackling this difficult condition. So, start incorporating these essential ingredients today!

Updated on: 02-Mar-2023


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