Nutrition for Rheumatoid Arthritis: Reducing Pain and Inflammation Naturally

Rheumatoid Arthritis (RA) is an autoimmune condition where your immune system mistakenly attacks the lining of your joints, causing pain, swelling, and stiffness. While medications can help manage symptoms, the food you eat every day can either fuel the fire of inflammation — or help put it out.

Research shows that certain foods increase inflammatory chemicals in the body, while others help calm the immune system and protect joint tissue. Understanding this connection gives you control over a big piece of your RA care.

Foods That Can Trigger Inflammation and Pain in RA

Some foods stimulate the release of inflammatory cytokines, oxidative stress, or immune activation — all of which can worsen RA symptoms. Eliminating these for at least 30 days is the first step in calming your body’s overactive immune response.

1. All Grains

• Includes wheat, barley, rye, oats, rice, corn, and even gluten-free breads and cereals.

• Grains can spike blood sugar, leading to higher insulin and inflammatory cytokine release. Gluten-containing grains are especially problematic for autoimmune conditions, increasing intestinal permeability (“leaky gut”) and triggering immune activity.

2. Dairy

• Cow’s milk, cheese, yogurt, and ice cream contain casein and whey proteins, which can be inflammatory in autoimmune patients.

• Some studies link dairy intake to higher RA symptom severity in sensitive individuals.

3. Sugar

• Refined sugar and high-glycemic sweeteners (like corn syrup) increase insulin, oxidative stress, and AGEs (advanced glycation end products), which damage tissues and worsen joint inflammation.

4. Fried Foods

• Frying creates oxidized fats that promote inflammatory pathways.

• Common culprits: French fries, doughnuts, fried chicken, onion rings.

5. Omega-6 Heavy Vegetable and Seed Oils

• Oils like corn, soybean, sunflower, safflower, cottonseed, and canola are high in omega-6 fats.

• While omega-6s are essential, excess intake — especially compared to omega-3s — fuels pro-inflammatory prostaglandin production. The typical American diet has a 16:1 omega-6 to omega-3 ratio, compared to the ideal 2–4:1.

Foods That Fight Inflammation

Replacing inflammatory foods with nutrient-rich, anti-inflammatory options is just as important as removing triggers. These foods help regulate immune activity, reduce oxidative stress, and support healthy joints.

1. Wild-Caught Fatty Fish

• Salmon, sardines, mackerel, anchovies.

• Rich in EPA and DHA omega-3s, which reduce production of inflammatory eicosanoids and cytokines. Studies show omega-3 supplementation can reduce joint pain and stiffness in RA.

2. Grass-Fed Beef and Pasture-Raised Meats

• Higher in omega-3s and CLA (conjugated linoleic acid) than grain-fed meats.

• CLA has been shown to reduce inflammation and improve body composition.

3. Organic Poultry and Eggs

• Provide high-quality protein and micronutrients without the inflammatory fat profile of conventionally raised meats.

4. Healthy Fats

• Olive oil, avocado, coconut oil, ghee.

• Extra virgin olive oil contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen.

5. Colorful Vegetables & Leafy Greens

• Spinach, kale, broccoli, cauliflower, Brussels sprouts, peppers.

• Packed with antioxidants and polyphenols that protect joint tissues from oxidative damage.

6. Low-Sugar Fruits

• Berries, cherries, grapefruit, kiwi.

• Cherries, in particular, have anthocyanins that help reduce inflammatory markers.

7. Spices & Herbs

• Turmeric, ginger, garlic, rosemary, cinnamon.

• Curcumin from turmeric has been shown in studies to reduce joint swelling and tenderness in RA patients.

8. Nuts & Seeds

• Walnuts, chia seeds, flaxseeds.

• Provide plant-based omega-3s and anti-inflammatory minerals like magnesium and zinc.

Phase 2: Food Reintroduction

After 30 days, if pain and inflammation are improved, you can begin to test certain foods back in.
We typically start with:

• Whole gluten-free grains (brown rice, quinoa, organic gluten-free oats)

• If desired, later test raw dairy from grass-fed sources

Testing Process:

1. Pick one food to test.

2. Eat it 2–3 times in the same day, then stop eating it.

3. Wait 48 hours and track your symptoms (joint pain, stiffness, fatigue, digestion, skin changes, etc.).

4. If no reaction occurs, you can keep it in your plan and move to the next food.

5. If symptoms return, avoid that food for now and consider retesting in the future.

Note: Foods like sugar, gluten, and processed/packaged products are best avoided long-term, as research consistently shows they promote inflammation in RA.

How We Support RA Patients in Our Clinic

At The Chiropractic Spa, we combine nutrition strategies with targeted supplementation to help reduce pain, calm inflammation, and protect joints. This may include omega-3s, curcumin, antioxidants, and gut-healing nutrients tailored to your needs.

We also have excellent success with Acupuncture for RA:

• Acupuncture stimulates the body’s natural pain-relieving chemicals (endorphins) and helps regulate the immune system.

• Research shows it can reduce joint pain, improve mobility, and lower inflammatory markers in people with RA.

The Takeaway

Rheumatoid Arthritis symptoms aren’t random — they are influenced by your immune system, which is heavily impacted by what you eat. By removing common triggers, focusing on anti-inflammatory foods, and working with a functional medicine approach that includes targeted supplements and therapies like acupuncture, you can take a proactive role in reducing pain and reclaiming mobility.

If you’re ready to address your RA naturally and want a personalized plan, schedule a consultation to get started.