Inflammation is a natural process that helps your body heal and defend itself from harm. However, when it becomes chronic, it can lead to various health issues such as arthritis, heart disease, and diabetes. A growing body of research suggests dietary patterns can influence inflammation and affect rheumatoid arthritis disease activity. Specifically, nutrient-rich, anti-inflammatory foods may subdue rheumatoid arthritis symptoms. An anti-inflammatory diet can be a powerful tool in reducing inflammation and promoting overall well-being. This article provides a comprehensive 7-day anti-inflammatory diet plan to help you reboot your body from the effects of oxidative stress.
Understanding Inflammation and Rheumatoid Arthritis
What is Inflammation?
Inflammation is an immune response to illness or injury. Normally, it’s protective, drawing more immune cells to the inflamed location so that healing can happen faster; however, long-term inflammation can harm your health. For example, it’s been linked to weight gain, obesity, type 2 diabetes, heart disease, autoimmune diseases, and many other health conditions.
Rheumatoid Arthritis Explained
Rheumatoid arthritis (RA) is an autoimmune condition. With RA, the immune system attacks the body’s own tissues, causing damage to the joints, specifically the hands, wrists, and knees. Osteoarthritis (arthritis) is an age-related condition, while rheumatoid arthritis differs from arthritis in that it is an autoimmune condition.
Damage from RA can lead to:
- Chronic pain
- Swelling
- Balance issues
- Deformed joints
The causes of RA are unknown. However, certain factors can increase the risk of RA, including the following:
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- Smoking
- Age: The risk of RA increases with age.
- Sex: Women are two to three times more likely to develop RA.
- Family history: Certain genes increase the risk of RA.
- Early life exposures: Children of parents who smoked are more likely to develop RA as adults. People from lower-income families may also be more likely to develop RA.
Common symptoms of rheumatoid arthritis include:
- Pain, aching, or stiffness in more than one joint
- Tenderness, redness, warmth, and swelling in joints
- Weight loss
- Fever
- Fatigue
- Weakness
- Reduced range of motion
A medical diagnosis that includes imaging, bloodwork, and an exam is required to determine if you have RA. Early treatment may prevent symptoms from worsening and causing more severe damage.
How Diet & Nutrition Can Impact RA
There is no cure for RA. Instead, a combination of medications and lifestyle changes help alleviate pain, reduce flare-ups, and support symptom remission. Nutrition influences inflammation and may affect RA symptoms and progression.
Key Components of an Anti-Inflammatory Diet
An anti-inflammatory diet focuses on consuming foods that are known to reduce inflammation and limiting those that can cause it. The science behind this diet is simple: consume foods rich in omega-3 fatty acids, antioxidants, and fiber, which have anti-inflammatory properties.
Foods to Embrace
Key foods that may help reduce inflammation in RA are nutrient-dense. Many of these anti-inflammatory foods are staples of the Mediterranean diet, which has been associated with lower inflammation. An anti-inflammatory diet should include fruits and vegetables, healthy protein sources, and healthy fats and oils. You may also want to include coffee or tea, fermented foods, and minimally processed whole grains.
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- Fatty fish: Fatty fish like salmon, mackerel, sardines, and anchovies are rich in omega-3 fatty acids, which have strong anti-inflammatory properties. Omega-3s help reduce inflammatory molecules in the body and may alleviate joint symptoms. Eating fish at least twice weekly reduces joint inflammation and pain compared to eating little to no fish.
- Colorful fruits and vegetables: Fruits and vegetables are packed with antioxidants that help reduce inflammation.
- Whole grains: Unlike refined grains like white bread, rice, flour, and pasta, whole grains retain all parts of the grain, making them a rich source of fiber and vital nutrients. A high-fiber diet is linked to lower levels of the inflammatory marker C-reactive protein (CRP). Prioritizing fiber-rich whole grain carbohydrates like quinoa, oatmeal, whole wheat flour, bulgar, and barley may dampen inflammation. Fiber-rich whole grains interact with the gut microbiome, which may provide additional anti-inflammatory benefits.
- Nuts and seeds: Nuts and seeds are packed with healthy fats, protein, fiber, and antioxidants. Regularly eating nuts is associated with lower levels of inflammation. Additionally, nuts support weight management, another important tool for controlling RA symptoms.
- Olive oil: Olive oil contains monounsaturated fats and a compound called oleocanthal, which has properties similar to ibuprofen and other non-steroidal anti-inflammatory drugs. Oleocanthal inhibits inflammatory molecules to reduce inflammation and pain. According to some research, a higher olive oil intake is associated with lower rheumatoid arthritis disease activity.
- Spices and seasonings: Herbs and spices are great choices for both potential anti-inflammatory properties and flavor, so feel free to liberally season your food with them. Great options include turmeric, ginger, rosemary, cinnamon, oregano, cumin, cayenne pepper, and many others.
- Garlic and onion: These veggies are rich in antioxidant and anti-inflammatory compounds and are easy to incorporate into many lunch or dinner recipes. Add to marinades, salad dressings, bolognese, stews, stir-fries, and much more.
Foods to Limit or Avoid
On the other hand, try to avoid highly processed foods, added sugars, and refined seed oils like soybean and corn oil. Ultra-processed foods - which comprise about 60% of the American diet, often pack a cocktail of inflammatory preservatives and additives - are a significant source of microplastics and, as Damman points out, usually lack healthy components like fiber that help slow the body’s absorption of sugar.
- Sugar: Eating sugary foods can lead to spikes in blood sugar, which increases inflammation in immune cells in particular, and causes the body to release inflammatory molecules called cytokines. Sugar also “feeds inflammatory microbes in the gut” - essentially “bad” gut bacteria - gradually imbalancing our gut microbiome and leading to more inflammation.
- Saturated Fats: The problem isn’t meat itself - it’s saturated fat, which in excess both triggers and aggravates pre-existing inflammation. Processed meats like salami or hot dogs are the biggest no-nos due to their high saturated fat content and additives like nitrates and preservatives, which can trigger inflammation.
- Refined Carbohydrates: Refined carbs lack healthy components like fiber that help slow the body’s absorption of sugar.
Anti-Inflammatory Drinks
An anti-inflammatory diet avoids alcohol, sugar and artificial sweeteners. This means limiting juice, soda, energy drinks, fruit-based smoothies and more.
Good choices include:
- Unsweetened green tea (high in polyphenols)
- Mint tea (antioxidant and stomach-soothing)
- Ginger tea (made by blending fresh ginger)
- Coffee (a top dietary source of antioxidants)
- Golden milk (made with ginger, turmeric and plant-based milk with a dash of black pepper and cinnamon)
7-Day Anti-Inflammatory Diet Meal Plan
This 7-day meal plan can provide some meal and snack ideas and serve as a good starting point for your anti-inflammatory diet. Feel free to repeat the options or mix and match as you choose. This plan is not about cutting calories but about adding nutrients to our diet. These foods contain the highest amount of polyphenols, protecting the body from inflammation.
Day 1
- Breakfast: Superfood kefir bowls with blueberries and coconut
- Lunch: Sweet potato avocado “toast”
- Dinner: Salmon zucchini skewers with cucumber dill sauce
- Snack: Strawberry “granola” snack bowl
Day 2
- Breakfast: Overnight oats with cherries
- Lunch: Add shrimp and avocado to a lettuce wrap along with fresh herbs of your choice and lemon juice
- Dinner: Cauliflower pizza bake
- Snack: Turmeric latte and a handful of nuts
Day 3
- Breakfast: Raspberry sherbet chia pudding
- Lunch: Coconut basil chicken bowl
- Dinner: Quick chicken stir-fry with broccoli and bok choy
- Snack: Sliced pears and Gouda cheese
Day 4
- Breakfast: Plum, almond, and yogurt parfait
- Lunch: Cobb egg Salad
- Dinner: Fish tacos with red cabbage slaw
- Snack: Matcha latte and nut butter on whole grain toast
Day 5
- Breakfast: Acai, cherry, and kale smoothie
- Lunch: Whole wheat pasta salad with chicken (substitute fresh spinach for lettuce)
- Dinner: Grilled steak with roasted butternut squash and a side salad
- Snack: Bottled kefir and a pomegranate
Day 6
- Breakfast: Egg scramble with everything bagel seasoning
- Lunch: Hummus, turkey breast, and veggie sandwich on whole wheat bread
- Dinner: Autumn-inspired chicken thighs with apples and root veggies
- Snack: Hibiscus tea and seed crackers with nut butter
Day 7
- Breakfast: Warm fruit salad with almond and chocolate
- Lunch: Avocado, tomato, and corn chickpea salad
- Dinner: Almond-crusted trout with shaved Brussels sprout salad
- Snack: Lacto-fermented pickles and fresh fruit
Additional Tips for Success
- Meal Prep and Planning: Success on this diet can be enhanced by effective meal prep and planning.
- Stay Hydrated: Stay hydrated throughout your day.
- Keep a Journal: Consider keeping a journal to track your progress and any changes in your health.
- Make your own dressings and marinades: Using combinations of oil, vinegar, herbs, and spices, you can make your own flavorful dressings and marinades that are full of anti-inflammatory compounds.
- Keep it simple: If cooking complicated recipes with new ingredients each night sounds daunting, keep it simple. Choose a protein source like salmon or chickpeas and combine it with a vegetable and a grain.
- 80/20 Rule: Sticking to an 80/20 rule, in which 80% of your diet is anti-inflammatory and 20% is on the less healthy side, can still help keep an otherwise healthy person’s inflammation in check.
Strategies to Have More Energy
If you’re feeling sluggish, it’s important to consult with your medical provider as there are many health conditions that can cause fatigue, such as thyroid disease, anemia, diabetes and more. That said, there are some nutrition and lifestyle strategies that can help improve energy levels:
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- Exercise: If you’re feeling fatigued, exercise may be the last thing you want to tackle, but it may help boost your energy.
- Get Better Sleep: Getting quality and adequate sleep is definitely the most obvious strategy to improve energy levels but arguably the most challenging for some. Aim for seven to nine hours of sleep per night. To make that happen, implement a peaceful sleep routine free of blue light, and set yourself up for success by cutting back on alcohol and caffeine-both of which can disrupt sleep.
- Healthy Eating: Eat nutrient-rich foods that contain protein and fiber, and implement a regular meal routine. These two habits can help prevent energy slumps and keep you satisfied between meals. Each day provides at least 90 grams of protein and at least 34 grams of filling fiber.
- Hydrate: Staying adequately hydrated can help improve energy levels.
The Importance of Protein and Fiber
Since protein is one of the main focuses of this plan, prioritize protein-rich foods, such as poultry, eggs, strained yogurt, beans, cottage cheese and fish. It’s hard to feel energized when you’re hungry-and eating more protein can help keep hunger at bay since it’s broken down more slowly than simple starches and sugar.
While protein is the focus, don’t skimp on another important nutrient that can help provide stable energy: fiber. Like protein, fiber is digested slowly and helps provide more stable energy.