Diet for rheumatoid arthritis
A Mediterranean-style anti-inflammatory diet may reduce RA pain and disease activity, and supports the bone and heart health that DMARD treatment depends on.
Foods to favour
- Oily fish two to three times a week (omega-3s reduce joint stiffness)
- Olive oil, nuts, and seeds
- Plenty of fruit and vegetables (aim for 7+ portions daily)
- Wholegrains and pulses
- Calcium-rich foods (dairy or fortified alternatives) to protect bone density
Foods to limit
- Ultra-processed foods high in refined sugar and seed oils
- Excess red and processed meat
- Excessive alcohol (interacts with methotrexate)
- Sugary drinks
This is general information, not a substitute for personalised medical advice.
Frequently asked questions
What is the best diet for rheumatoid arthritis?
A Mediterranean-style anti-inflammatory diet is the most evidence-backed eating pattern for rheumatoid arthritis. It emphasises vegetables, fruit, wholegrains, pulses, oily fish, olive oil, nuts and seeds, with limited ultra-processed food and sugar.
What foods should I avoid with ra?
Limit ultra-processed foods, sugary drinks, excess alcohol, and large amounts of red or processed meat. Many people also notice individual triggers — a short food diary can help you spot them.
Can diet reduce rheumatoid arthritis inflammation?
Yes — an anti-inflammatory eating pattern, combined with maintaining a healthy weight, has been shown to reduce joint pain and inflammatory markers in rheumatoid arthritis. Diet works best alongside exercise and any prescribed medication.
Do supplements help with ra?
Evidence is mixed. Omega-3 fish oil, vitamin D (where deficient), and turmeric/curcumin have the most supportive research for ra. Speak to your GP or pharmacist before starting supplements, especially if you take other medication.
Is there a single food that triggers rheumatoid arthritis flares?
No single food causes rheumatoid arthritis, but ultra-processed foods, excess sugar, and (for gout in particular) high-purine foods and alcohol can worsen symptoms. Focus on overall pattern rather than individual "miracle" or "forbidden" foods.