Many experts agree that the Mediterranean diet is advised for people who have 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 eating approach, loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish.
While 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 the illness.
Research has shown that the ideal balance of food each week for people with RA includes three portions of whole grains (preferably gluten-free), five portions of fruits and vegetables (like berries, citrus fruits, and leafy greens), low-fat yogurt or skim milk, three portions of fish or white meat, two portions of legumes, and two portions of eggs, cheeses, or red meats once a week.
All of the above are good sources of natural antioxidants and offer anti-inflammatory effects.
They also recommend avoiding processed foods, foods with high sodium levels, oils, butter, sugar, and animal products.
The ITIS Diet May Help Ease Fatigue, Joint Swelling, and Other RA Symptoms
The ITIS, or inflammation diet — which is based on the Mediterranean diet but pinpoints specific foods known for their anti-inflammatory and pain-reducing qualities — has helped study participants report less pain, swelling, and, for some, about half the fatigue they typically experience while living with RA.
Along with the typical Mediterranean diet foods, the ITIS diet includes the following foods and supplements:
- A daily green juice
- Oily fish like sardines, salmon, or tuna twice per 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 soybean paste)
- Fruits high in enzymes, like pineapple and papaya
- Daily green tea
- Turmeric (with black pepper for absorption) and ginger
The ITIS diet also excludes a few items that the Mediterranean diet allows, such as gluten and wheat flour, tomatoes, potatoes, eggplant, and large quantities of salt.
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