Importance of Diet

Rheumatoid arthritis is an autoimmune disorder that leads to joint pain, stiffness, and inflammation. While medicines are initial-line treatment, good diet can:

• Reduce joint inflammation
• Support bone and cartilage health
• Support muscle strength and energy
• Prevent long-term medication-related nutrient deficiencies

Goals of the Diet

• Reduce inflammation through anti-inflammatory foods
• Provide adequate calcium, vitamin D, and omega-3s for joint and bone health
• Boost immunity through antioxidants
• Control body weight (less stress on joints)
• Avoid foods that worsen pain and inflammation

Daily Diet Chart for Rheumatoid Arthritis 

Recommended Foods for Rheumatoid Arthritis

1. Anti-inflammatory Foods

• Turmeric, ginger, garlic, tulsi
• Flaxseeds, chia seeds, walnuts
• Green leafy vegetables (spinach, methi, amaranth)
• Omega-3 fatty fish: salmon, sardines, mackerel

2. Calcium & Vitamin D Sources

• Milk, curd, paneer, ragi, sesame seeds
• Sunlight exposure, mushrooms, eggs, fish

3. Antioxidant-Rich Foods 

• Amla, guava, papaya, pomegranate
• Beetroot, carrot, tomato, capsicum
• Green tea, tulsi tea

4. Protein for Muscle Strength

• Moong dal, masoor dal, paneer, tofu
• Eggs, chicken, fish (non-veg)

Foods to Avoid in Rheumatoid Arthritis

• Fried & oily foods – pakoras, chips, samosas
• Too much sugar – sweets, bakery foods, cold drinks
• Red meat & processed meat – increase inflammation
• Refined carbs – maida, noodles, white bread
• Excessive dairy cream, cheese, butter (can increase symptoms in some)
• Alcohol & smoking – increase inflammation and bones

Lifestyle Tips

• Eat small frequent meals instead of heavy meals
• Healthy weight to reduce joint load
• Practice flexibility through yoga and stretching
• Keep warm joints and avoid cold exposure
• Stay hydrated on 8–10 glasses water a day
• Get 7–8 hours of sleep to modulate immunity

A Rheumatoid Arthritis diet should consist of an anti-inflammatory diet (flaxseeds, ginger, turmeric, leafy greens, fish, nuts), calcium-rich bone-strengthening foods, and immunity-enhancing antioxidants. Fried, sugary, and processed foods should be avoided to prevent flare-ups. A healthy diet and lifestyle can assist patients in reducing inflammation, saving joints, and improving the quality of life.

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