Ensuring a balanced diet and adopting a healthy lifestyle consisting of frequent physical activity, abstaining from smoking, and limiting alcohol consumption can significantly benefit arthritis and overall wellbeing.
While no diet or supplement has been identified as a cure for arthritis, certain individuals observe that factors such as their eating habits, weight, and physical activity levels impact their condition. Due to variations in arthritis types and individual differences, what proves effective for one person may not necessarily yield the same result for another.
The two factors that have the most significant effect on arthritis in terms of our diet are:
- Your weight – being overweight can increase the strain on your joints, so keeping to a healthy weight can help. Being overweight can also increase your risk of developing certain conditions, such as rheumatoid arthritis or gout.
- Eating a balanced diet – eating a diet with all the vitamins and minerals you need is important for everyone, but for people with arthritis it could help reduce the side effects of some drugs and protect you from conditions affecting the heart and blood, which can be a complication of some forms of arthritis.
It’s unlikely that altering your diet will significantly alleviate your arthritis compared to medical interventions. It’s advisable not to discontinue any ongoing treatments without consulting a healthcare expert. Prior to implementing any major alterations to your diet and way of living, always seek advice from a medical professional.
Eating a balanced diet
Having a well-balanced diet entails considering not only the kind of food, but also the quantity of food that we consume. Maintaining a healthy weight necessitates ensuring that your food intake matches your level of physical activity. However, altering your food choices should not come at the cost of acquiring a nutritionally complete diet that incorporates all food groups and essential nutrients.
Later in this information, we will go into further detail regarding the components that constitute a well-rounded diet.
Getting the right amount of calories
Food energy is typically quantified in kilocalories, which may also be referred to as calories or kcal. Our bodies require a specific amount of energy on a daily basis. However, if we consume more calories than necessary, the surplus is accumulated as fat within our bodies, ultimately resulting in increased body weight.
To maintain a healthy body weight, the typical male requires approximately 2,500 kcal daily, while the typical female requires about 2,000 kcal per day. Nonetheless, this may fluctuate depending on one’s age, physical dimensions, and level of physical activity.
Packaging usually displays the calorie content of food as kcal; however, it may also feature another measurement known as kilojoules (kJ), which is the metric unit of energy. On average, a man requires about 10,500 kJ a day, while a woman requires roughly 8,400 kJ per day.
Balanced Diet
Maintaining good overall health requires consuming a variety of foods in appropriate quantities to achieve and sustain a healthy body weight.
In case of a medical condition such as arthritis, it is advisable to seek tailored dietary guidance from a physician or any other healthcare expert. Nonetheless, the recommendations highlighted in the subsequent section are universally applicable, irrespective of one’s overall wellbeing.
The food groups
In order to achieve a well-rounded diet, it is recommended that you consume a variety of foods from the subsequent categories:
- fruit and vegetables
- starchy foods, such as potatoes and wholegrains; bread, rice, or pasta
- foods containing protein, such as beans, pulses, meat, fish, or eggs
- dairy or dairy alternatives
- healthy fats, such as unsaturated oils and spreads.
Fruit and vegetables
Eating fruits and vegetables should account for slightly more than 33% of your daily food intake, since they contain essential vitamins, minerals, and fiber that your body requires to maintain digestive health.
To stay healthy, it is advisable to consume a minimum of five servings of fruits and vegetables per day. It is crucial to incorporate a diverse range of produce in our meals to ensure vegetables are not disregarded and not merely fruits.
It’s not necessary to only consume fresh produce, as frozen, canned, or dried fruits and vegetables, along with juices, are also considered. Nevertheless, it’s crucial to note that fruit juices have high sugar content and concealed calories, including those without additional sugar.
Consuming five servings of fruits and vegetables daily can decrease the chances of experiencing cardiovascular disease and certain forms of cancer. The following are considered as one serving:
- 80g of fresh, canned or frozen fruit or vegetables
- 30g of dried fruit
- 150ml glass of juice or a smoothie.
Starchy foods
Starchy foods should make up just over one-third of the food you eat each day. Try to base your meals around these foods. These foods are our main source of carbohydrates, which are important for giving us energy.
Included in starchy foods are:
- potatoes
- bread
- cereals
- rice
- pasta.
Including wholegrain bread and cereals, whole wheat pasta, brown rice, and quinoa in your diet can provide a good amount of fiber. It’s important to be selective with cereals, as some may contain additional sugar or salt. Additionally, consuming the skin of potatoes is another excellent way to increase your fiber intake.
Including fiber in our diet can enhance our digestive process and promote satiety, making it a viable choice for weight loss. Additionally, fiber has the capability of decreasing the levels of cholesterol in our bloodstream, thereby lessening the likelihood of developing cardiovascular problems.
Foods containing protein
Protein is essential for the growth, repair, and function of the body. Some examples of good sources of protein are:
- beans
- pulses
- eggs
- fish
- meat.
Protein is found in eggs, fish, and meat. It is recommended to select lean cuts of meat and poultry devoid of skin to lessen the amount of saturated fat and to refrain from consuming processed meats like bacon, ham, and sausages. Pulses like peas, lentils, and beans are packed with protein, fiber, minerals, and vitamins and are also low in fat.
Dairy and dairy alternatives
Dairy products are good sources of protein and calcium, which can help keep your bones strong and healthy. Dairy products include cows’ milk, yogurt, cheese and kefir. Dairy alternatives, such as soya, coconut, nut, oat and pea milks are also good sources of protein, but always check the label to see if they are fortified with calcium and iodine.
When selecting food items, aim for choices that are lower in fat and sugar. For instance, opt for semi-skimmed milk or dairy products such as hard cheeses and yogurts that have reduced fat content and are low in sugar.
Stay a healthy weight
Weight is the primary connection between arthritis and diet, as being overweight can render certain specialized medicines inefficient while heightening disease activity and prolonging remission. Shedding excess body weight can be achieved through a balanced diet and consistent fitness routine if you find yourself carrying excess pounds.
Change the type of fat in your diet
Individuals afflicted with RA possess an elevated likelihood of acquiring heart disease in comparison to those without the disorder. The quantity and kind of fat consumed and utilized in culinary practices can potentially impact blood lipid levels, as well as the degree of joint discomfort and inflammation.
In order to keep your blood cholesterol levels normal, it may be helpful to decrease the amount of saturated fat you consume and replace it with a smaller quantity of unsaturated fats. To learn more, refer to our Fat Facts sheet.
Watch out for overall high salt intake
Consuming over 6g of sodium chloride per day may cause inflammation by altering the immune system, while some individuals may also experience an increased risk of high blood pressure with a high salt intake. To learn more about ways to decrease salt consumption, refer to our Salt fact sheet.
Eat more oily fish or consider having fish oil
Types of fish such as sardines, mackerel, herring, fresh tuna, salmon, and snapper possess flesh of a darker hue that is abundant in omega-3 polyunsaturated fats. Apart from providing advantages to the heart, studies have revealed that fish oils can mitigate overall inflammation and may alleviate discomfort and immobility in the joints.
Attempt to consume oily fish twice a week, with one portion being equal to 140g or a small fillet. Certain eggs and breads are fortified with omega-3. The anti-inflammatory properties of omega-3 fats from plant-based sources like linseed, evening primrose, and borage oils, also known as GLA, are less potent and offer limited advantages.
The utilization of fish oil supplements containing high levels of EPA and DHA has demonstrated a reduction in various RA symptoms including morning stiffness, joint swelling and tenderness as well as joint pain. Capsules containing 500-1000mg of these omega-3 fats are recommended, however, it may take up to three months to experience beneficial results. Before introducing any new supplements to your diet, it is important to seek advice from your physician.
‘Mediterranean-style’ diet
A specific diet for arthritis is not prescribed and it is suggested to consume a diverse and healthy diet. The Mediterranean diet has been receiving a great deal of attention.
The diet involves consuming poultry, fish, and lean red meat in small amounts and incorporating a lot of vegetables and fresh fruit (whether fresh, frozen, or canned), alongside an abundance of olive oil, wholegrain cereals, peas, beans, nuts, and seeds, thus resulting in a reduction of saturated fats and instead using unsaturated fats such as omega-3 fats.
While research hasn’t yielded definitive results, certain studies suggest that adhering to this diet can lead to an amelioration of the symptoms of RA.
To embrace this dietary pattern, strive to consume at least four servings of vegetables and two servings of fruit each day.
Incorporate oils and products abundant in monounsaturated fats like olive and rapeseed oil. Consuming a variety of vibrantly colored fruits and vegetables (5 servings per day) can enhance your consumption of substances referred to as ‘antioxidants,’ which could potentially lessen inflammation. For additional comprehensive insights, consult our Heart Health factsheet.
Eat iron-rich foods
Anaemia is a deficiency of red blood cells to transport oxygen around the body. Anaemia can be caused by chronic inflammation, medications and impaired iron absorption. Therefore adequate dietary intake of iron is important to help prevent fatigue. Tiredness is a very common symptom of RA and can be made worse by anemia.
In order to address this issue, it is recommended that you do not completely eliminate lean red meat from your diet, even if you are adhering to the Mediterranean diet. Consuming a portion of fruit or a small glass of fruit juice with your meals aids in the body’s absorption of iron, as it is more readily absorbed in the presence of vitamin C. For those following a plant-based diet, our Iron fact sheet details alternative sources of iron.
Eat calcium-rich foods
Getting adequate calcium intake is crucial for maintaining strong and healthy bones, especially for individuals with RA who are taking glucocorticoids as a part of their treatment.
Increased susceptibility to osteoporosis and weight gain could result from inadequate calcium intake. Foods like low-fat milk, cheese, and yogurt, green leafy vegetables, calcium-enriched soya drinks, almonds, and fish with edible bones, such as sardines and pilchards, are all excellent sources of calcium.
Exclusion diets and food intolerance
Consult your doctor or dietitian to ensure adequate nutrient intake when considering a vegetarian diet as it may alleviate symptoms for some individuals. While some may assume that food allergies or intolerances contribute to inflammation in RA, there is no factual basis for this belief.
Although rare, some individuals with RA may truly be intolerant to certain foods, which can be determined via an elimination plan with a dietitian’s guidance. Fasting, an extreme and transitory method to manage RA pain and inflammation, is not advised.
Side tips
- Diet alone can’t reduce disease activity, but many with RA believe diet plays a key part in their symptoms
- It is important to maintain a healthy weight. Healthy eating combined with regular exercise will assist in the loss of body fat
- Carrying extra body weight increases the risk of cardiovascular disease. It also impairs the efficacy of some specialist anti-rheumatic medications such as biologics
- Reduce the amount of saturated fat and eat more omega-3 and monounsaturated fats (such as olive oil) to benefit your joint and heart health
- Nutrients such as iron, calcium and vitamin D are very important
- Following a ‘Mediterranean style’ diet may improve your symptoms
- A lower salt (sodium chloride) diet may also be beneficial
- Discuss any changes in your diet with your rheumatologist and dietitian