Rheumatoid arthritis (RA) causes pain, swelling, and stiffness in your joints. Some people find that one way to relieve their joint pain is to make changes in their diet.
“There is no one food that helps everyone with rheumatoid arthritis,” says Scott Zashin, MD, a rheumatologist at the Texas Health Presbyterian Hospital in Dallas and an author of Natural Arthritis Treatment. But some people find that eating foods that reduce inflammation can help ease their joint pain. You'll need to experiment to see what, if any foods, work for you, says Dr. Zashin.
A variety of studies have shown that the following foods may prove helpful:
  • Coriander. This green, curly-leaved herb goes by different names — coriander, cilantro, Chinese parsley — and it’s a staple in multiple cuisines, from Mexican to Thai. Some people say it also makes their rheumatoid arthritis better. Researchers at the All Institute of Medical Sciences in New Delhi believe that coriander can help relieve symptoms of RA. According to their study, published in the Indian Journal of Medical Research, two groups of rats with RA-like symptoms were injected with either steroids or a powder made from coriander seeds. After 21 days, both groups showed improvement, but the rats injected with coriander had significantly less swelling and inflammation than those injected with steroids.
  • Turmeric. Turmeric is a deep mustard-yellow spice from Asia that’s actually in the ginger root family and is used in many Indian curry dishes for color and taste. Turmeric contains curcumin, which has been shown to reduce inflammation at the cellular level. Researchers at the University of California looked at six human trials involving turmeric and concluded that it's a safe and effective anti-inflammatory. Mustard is a good source of turmeric and probably the easiest way to get it, Dr. Zashin says. He recommends having some mustard or curry at least two to three times a week.
  • Ginger. Ginger has long been recognized for its ability to calm the stomach. Like turmeric, ginger also contains chemicals that work like anti-inflammatory medicines for RA. Researchers in Japan found that mice with arthritis-like symptoms improved when given an extract from dried red ginger. Caution: Ginger can cause blood to thin. So, if you’re taking a blood-thinning medicine like Coumadin (warfarin), talk to your doctor before adding ginger to your RA treatment plan.
  • Pineapple. “It’s not the pineapple that’s so exciting but the stem,” Zashin says. That’s because the stem contains bromelain, a digestive enzyme that has been shown to reduce inflammation in people with osteoarthritis and RA. Because the stem isn’t edible, however, to get bromelain you have to take supplements in capsule or pill form. A study by researchers at University of Redding in the United Kingdom found that people who had mild knee pain for less than three months improved after a month of taking bromelain. The higher the dose, the greater the improvement. Zashin says that further studies are needed, and he cautions to “always talk to your doctor before using any supplement because dietary supplements can interact with prescription medications.”
  • Blackstrap molasses. Many people with RA swear by blackstrap molasses and have for years, but the scientific research is limited, says Zashin. One reason some suspect molasses may help relieve joint pain is that it’s rich in vitamins and nutrients, including magnesium. A large study in the American Journal of Clinical Nutrition found that people who had sufficient magnesium and potassium in their diets had stronger bones than those who didn’t. Stronger bones mean less joint pain. Other good sources of magnesium are nuts, beans, whole grains, bananas, green vegetables, and dairy products.
  • Green tea. A cup of green tea a day may keep the joint pain away. Researchers at the University of Maryland and Rutgers University found that rats with arthritis like symptoms improved significantly after green tea was added to their water for one to three weeks. Zashin notes that green tea has antioxidant properties, which are helpful in combating disease. However, green tea also contains small amounts of vitamin K, which can counteract blood thinners. That makes it important to talk to your doctor before adding it to your rheumatoid arthritis treatment regimen.
  • Sour cherries. Zashin is a proponent of tart or sour cherries. Cherries are rich in antioxidants, which can protect your cells from the damaging effects of free radicals. These molecules, which are formed from natural body processes such as breaking down food as well as in response to environmental toxins such as tobacco smoke and radiation, can damage joints most affected by arthritis. A study by researchers at the University of Michigan found that a diet rich in cherries lowered inflammation in animals by 50 percent. Arthritis is an inflammatory condition, and reducing inflammation can reduce joint pain. Sour cherries also may lower levels of nitric oxide, a compound linked to RA, Zashin says.
  • Fish oil. Found in wild salmon, herring, mackerel, sardines, anchovies, and trout, fish oil contains omega-3 fatty acids, which work to decrease inflammation and reduce symptoms of RA. A study of healthy adults at Ohio State University found that fish oil supplements reduced their anxiety and inflammation, factors that can lead to conditions such as RA, later on. Consider eating fatty fish like salmon twice a week or supplementing with fish oil capsules.
  • Parsley. The ubiquitous garnish on restaurant entrees, parsley has been shown to have anti-inflammatory properties. A study reported in the Journal of Natural Remedies found that rats treated with an extract made from parsley leaves had reduced inflammation in their paws. Further studies of parsley and its effect on people are still needed, but the easy-to-grow herb is another anti-inflammatory food that just might help reduce joint pain and stiffness while it brightens up your salads.
Putting Together an Anti-Inflammatory Diet for RA
Paying more attention to the foods you eat — especially those that reduce inflammation and have lots of antioxidants — may ease your rheumatoid arthritis symptoms. Though research is limited and needs to be confirmed with larger scale, double-blind studies, most people can add these foods to their diet without any side effects. Still, if you’re taking medications and want to add supplements or change your diet, talk to your doctor first to rule out any negative interactions with your rheumatoid arthritis treatment plan, says Dr. Zashin.