Where should you start? “You want to reduce inflammation [by avoiding inflammatory foods], and you want to avoid foods that can lead to being overweight,” says Marian T. Hannan, DSc, MPH, a professor of medicine at Harvard Medical School and the codirector of the Musculoskeletal Research Center at the Marcus Institute for Aging Research at Hebrew SeniorLife in Boston. Extra pounds put strain on your joints and cause further pain and injury, especially in the knees, hips, and ankles. Extra fat also interferes with muscle strength and can infiltrate underused muscle, reducing muscle “quality.” RELATED: Does the Autoimmune Protocol Diet Help Rheumatoid Arthritis? But what you eat — or don’t eat — can make a difference. Here are some foods to think twice about, because they contribute extra calories and provoke inflammation that worsens your RA symptoms.
1. Red Meat
Many cuts of red meat contain high levels of saturated fat, which can exacerbate inflammation and also contribute to obesity. Red meat also contains omega-6 fatty acids, which can contribute to inflammation if your intake is too high. Some people with RA have reported that their symptoms improve when they rid their diet of red meat. On the other hand, lean cuts of red meat may provide protein and important nutrients for people with rheumatoid arthritis, without causing additional inflammation. “Fish is a good alternative protein source,” says Dr. Domingues. Some fish, such as salmon, mackerel, tuna, sardines, and herring, are good sources of omega-3 fatty acids, which have been linked to reducing inflammation and may help improve the feeling of tender and swollen joints, according to a study published in the June 2020 Mediterranean Journal of Rheumatology. RELATED: Will the Keto Diet Help Ease Joint Pain?
2. Sugar and Refined Flour
Your blood sugar levels can surge after you’ve eaten simple carbohydrates that are easily broken down by the body. Such foods include sugary snacks and drinks, white-flour bread and pasta, and white rice. A spike in your blood sugar prompts the body to produce pro-inflammatory chemicals called cytokines, which can worsen your RA symptoms if the inflammation affects your joints. These foods can also cause you to put on the pounds, stressing your joints. “There is no real replacement for these foods, but you can try gluten-free alternatives, which can be helpful,” says Domingues.
4. Gluten
Gluten, a protein found in grains such as wheat, rye, and barley, may contribute to inflammation in some people. Doctors believe that the effect can be even greater for people with an autoimmune disorder such as celiac disease or rheumatoid arthritis. “If gluten causes a flare, staying away is the best option,” says Domingues. RELATED: 12 Things That Make Rheumatoid Arthritis Worse
5. Alcohol
The effect of alcohol on rheumatoid arthritis is not clearly understood. Moderate alcohol consumption has been shown to decrease the risk for RA, in research published in Arthritis & Rheumatology. Research published in the BMJ had similar findings: Women who drank more than three glasses of alcohol a week had half the risk for rheumatoid arthritis that teetotalers had. But drinking too much alcohol can cause a spike in the body’s levels of C-reactive protein (CRP), according to research published in The Lancet. CRP is a powerful signal of inflammation, and the study’s findings indicate that overindulgence in alcohol could increase inflammation and be detrimental to RA. Most medications are metabolized by the liver, and therefore, alcohol consumption should be limited if one is taking methotrexate, for example, to maximize liver function, says Domingues. RELATED: Foods That People With Rheumatoid Arthritis Should Remove From Their Diets
6. Processed Foods
Processed foods, from supermarket-shelf snacks to meals that come ready-to-eat or require minimal cooking, tend to be loaded with ingredients that cause inflammation. Such products or packaged convenience foods are packed with sugar, refined flour, and saturated fats — all making the food easy and irresistible but also unhealthy. Always read the Nutrition Facts label and the ingredient list on processed foods to make wise choices that won’t aggravate your rheumatoid arthritis symptoms. As you work to improve your diet, remember that researchers have not been able to agree on a standard RA diet, and a change in the foods you eat isn’t a substitute for treatment. Instead, think of these adjustments as steps to better RA management and overall well-being.
