Many experts agree that the Mediterranean diet is recommended for people with RA because of its beneficial effects on disease activity, although there is insufficient evidence to recommend it for all types of arthritis. It emphasizes a plant-based approach to eating, rich in vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish.
Although there is no single diet that can treat RA, the American College of Rheumatology has reported that the Mediterranean diet has benefited many people with this disease.
Research has shown that the ideal balanced diet each week for people with RA includes three servings of whole grains (preferably gluten-free), five servings of fruits and vegetables (such as berries, citrus fruits, and leafy greens), low-fat yogurt or skim milk, three servings of fish or white meat, two servings of legumes, and two servings of eggs, cheese, or red meats once a week.
All of the above are good sources of natural antioxidants and provide anti-inflammatory effects.
They also recommend avoiding processed foods, foods high in sodium, oils, butter, sugar and animal products.
The ITIS Diet May Help Relieve Fatigue, Joint Swelling, and Other RA Symptoms
The ITIS, or inflammatory diet — based on the Mediterranean diet but which identifies specific foods known for their anti-inflammatory and pain-relieving qualities — helped study participants report less pain, swelling and, for some, about half the fatigue they usually experience while living with RA.
In addition to the typical foods of the Mediterranean diet, the ITIS diet includes the following foods and supplements:
- A daily green juice
- Oily fish like sardines, salmon or tuna twice a week
- Healthy fats called monounsaturated fats, found in foods like avocado, nuts, sesame seeds and tahini
- Daily Chia Seeds and Flaxseed Oil
- Unsweetened yogurt and miso (a soy paste)
- Enzyme-rich fruits, like pineapple and papaya
- Daily Green Tea
- Turmeric (with black pepper for absorption) and ginger
The ITIS diet also excludes a few items allowed by the Mediterranean diet, such as gluten and wheat flour, tomatoes, potatoes, eggplants, and large amounts of salt.
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