Anti-Inflammatory Foods for Rheumatoid Arthritis and Other Autoimmune Diseases

Inflammatory disease is a general term that applies to autoimmune diseases and chronic inflammation disorders in which a person’s immune system attacks the body’s own tissues. 

One of the biggest tools we have to calm inflammation and improve symptoms in those with autoimmune disease is diet. Studies suggest that certain foods increase inflammation and others decrease it.

An anti-inflammatory diet plan may help to lower inflammatory markers in individuals with autoimmune-type inflammation diseases.

There are some inconsistencies with studies and there is still much to learn. It is best to consult with a registered dietitian to develop an appropriate meal plan.

There are over 80 autoimmune diseases including:

  • Addison disease
  • Autoimmune vasculitis
  • Celiac disease - sprue (gluten-sensitive enteropathy)
  • Dermatomyositis
  • Graves’ disease
  • Hashimoto thyroiditis
  • Inflammatory bowel disease
  • Multiple sclerosis
  • Myasthenia gravis
  • Pernicious anemia
  • Psoriasis/psoriatic arthritis
  • Rheumatoid arthritis
  • Sjögren’s syndrome
  • Systemic lupus erythematosus
  • Type 1 diabetes


The following foods may reduce inflammation:

  • Whole plant foods: Unprocessed, as close to their natural form as possible. These are your absolute best bet.
  • Antioxidant foods: Berries, green leafy vegetables, citrus fruits, cruciferous vegetables (kale, cabbage, etc.), beans, tomatoes, and beets.
  • Avocados
  • Coffee
  • Dark chocolate with at least 70% or higher cocoa solids
  • Fruits
  • Fruits such as blueberries, strawberries, and blackberries
  • Herbs and spices such as turmeric, cumin and garlic
  • High-fiber whole grains
  • Leafy greens
  • Legumes
  • Monounsaturated fats (avocados, olive oil, nuts, nut butters, seeds)
  • Nuts and seeds (if not allergic)
  • Olive oil
  • Omega-3 fats (walnuts, flaxseeds, chia seeds, walnuts, soybeans and seafoods including salmon, herring, sardines, mackerel)
  • Tea
  • Vegetables
  • Vitamin D

The Mediterranean diet and DASH diet are popular dietary plans that already promote eating many anti-inflammatory foods.

Here are some examples of inflammatory foods to limit:

  • Alcohol
  • Alcohol
  • Artificial sweeteners
  • Caffeine
  • Food additives
  • Food dyes
  • Fried foods
  • Omega 6 fatty acids
  • Processed foods and meat
  • Processed high-fat meats like bacon, sausage, hot dogs
  • Refined carbohydrate foods like white bread, pasta, rice
  • Saturated fats like full-fat dairy from cream and butter, partially hydrogenated oils, fatty cuts of meat and poultry
  • Sugar
  • Sweetened beverages like soda, juice drinks, iced tea
  • Trans-fats

References

Furman D, Campisi J, Verdin E, Carrera-Bastos P, Targ S, Franceschi C, Ferrucci L, Gilroy DW, Fasano A, Miller GW, Miller AH, Mantovani A, Weyand CM, Barzilai N, Goronzy JJ, Rando TA, Effros RB, Lucia A, Kleinstreuer N, Slavich GM. Chronic inflammation in the etiology of disease across the life span. Nat Med. 2019 Dec;25(12):1822-1832. doi: 10.1038/s41591-019-0675-0. Epub 2019 Dec 5. PMID: 31806905; PMCID: PMC7147972. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147972/

Mazzucca CB, Raineri D, Cappellano G, Chiocchetti A. How to Tackle the Relationship between Autoimmune Diseases and Diet: Well Begun Is Half-Done. Nutrients. 2021 Nov 5;13(11):3956. doi: 10.3390/nu13113956. PMID: 34836210; PMCID: PMC8620243. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8620243/

García-Montero C, Fraile-Martínez O, Gómez-Lahoz AM, Pekarek L, Castellanos AJ, Noguerales-Fraguas F, Coca S, Guijarro LG, García-Honduvilla N, Asúnsolo A, Sanchez-Trujillo L, Lahera G, Bujan J, Monserrat J, Álvarez-Mon M, Álvarez-Mon MA, Ortega MA. Nutritional Components in Western Diet Versus Mediterranean Diet at the Gut Microbiota-Immune System Interplay. Implications for Health and Disease. Nutrients. 2021 Feb 22;13(2):699. doi: 10.3390/nu13020699. PMID: 33671569; PMCID: PMC7927055. https://pubmed.ncbi.nlm.nih.gov/33671569/

Barrea L, Muscogiuri G, Frias-Toral E, Laudisio D, Pugliese G, Castellucci B, Garcia-Velasquez E, Savastano S, Colao A. Nutrition and immune system: from the Mediterranean diet to dietary supplementary through the microbiota. Crit Rev Food Sci Nutr. 2021;61(18):3066-3090. doi: 10.1080/10408398.2020.1792826. Epub 2020 Jul 21. PMID: 32691606. https://pubmed.ncbi.nlm.nih.gov/32691606/

Siracusa F, Schaltenberg N, Villablanca EJ, Huber S, Gagliani N. Dietary Habits and Intestinal Immunity: From Food Intake to CD4+ T H Cells. Front Immunol. 2019 Jan 15;9:3177. doi: 10.3389/fimmu.2018.03177. PMID: 30697217; PMCID: PMC6340974. https://pubmed.ncbi.nlm.nih.gov/30697217/

Manzel A, Muller DN, Hafler DA, Erdman SE, Linker RA, Kleinewietfeld M. Role of "Western diet" in inflammatory autoimmune diseases. Curr Allergy Asthma Rep. 2014 Jan;14(1):404. doi: 10.1007/s11882-013-0404-6. PMID: 24338487; PMCID: PMC4034518. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034518/

Khanna S, Jaiswal KS, Gupta B. Managing rheumatoid arthritis with dietary interventions. Frontiers in nutrition. 2017 Nov 8;4:52.

Vadell AK, Bärebring L, Hulander E, Gjertsson I, Lindqvist HM, Winkvist A. Anti-inflammatory Diet In Rheumatoid Arthritis (ADIRA)—a randomized, controlled crossover trial indicating effects on disease activity. The American journal of clinical nutrition. 2020 Jun 1;111(6):1203-13


Categories:   Food  Health Conditions 

Tags:   #mealplanning

Active Nutrition is a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a way for websites to earn advertising revenues by advertising and linking to Amazon. If you click on one of my recommended item links and then place an order through Amazon, I receive a small commission on that sale, at no extra expense to you of course. This is a way to support me and my work every time you shop at no cost to you.

Connect with Maria