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.