Rheumatoid Arthritis Relief: 7-Day Anti-Inflammatory Meal Plan

Omega-3s and Their Role in Joint Health

Omega-3 fatty acids lessen the body’s production of pro-inflammatory molecules, reducing inflammation. Some research suggests that taking two or more grams of omega-3s daily reduces RA symptoms and joint discomfort. But not all research agrees. Some studies show that omega-3 supplements do not alleviate joint symptoms but may reduce the need for other pain medications. 

Before jumping to an omega-3 supplement, add more fatty fish to your diet. Omega-3-rich fatty fish have few adverse health effects and may support heart health besides reducing joint pain. 

Foods to Limit for Joint Comfort

Certain foods may promote inflammation or trigger symptoms. Cutting back on these foods may reduce inflammation and the frequency of RA flare-ups.

• Ultra-processed foods: Packaged snacks, fast food, processed meats, sugary cereals, and other items high in additives, unhealthy fats, and refined sugars may increase inflammation and the risk of developing RA. 

• Sugary beverages and snacks: A high sugar intake can contribute to inflammation, and drinking significant amounts of sugar-sweetened beverages has been associated with the development of RA.

• Excess red and processed meats: Red and processed meats raise pro-inflammatory molecules in the body, increasing the risk of developing RA and worsening disease symptoms.

• Refined carbohydrates: Refined carbohydrates contain no fiber and, therefore, significantly affect blood sugar. High-glycemic foods like refined carbs and sweets can fuel inflammation. 

• Excess salt: Eating too much salt can raise blood pressure and contribute to heart disease. People with RA are nearly twice as likely to develop heart disease as people without RA, so monitoring sodium intake is essential for preserving heart health.

Simple Ways to Add More Anti-Inflammatory Foods to Your Diet

Adopting an anti-inflammatory diet might sound overwhelming, but you can start with small, simple changes. Here are some easy ways to incorporate more anti-inflammatory-rich foods into your daily eating habits:

• Sneak vegetables into meals: Add extra veggies wherever you can. 

• Choose whole grains: Swap refined grains for whole grains. Use brown rice instead of white rice in a stir-fry, try oatmeal or whole-grain cereal for breakfast, and opt for whole-wheat bread or whole-grain tortillas. 

• Include fruit as a sweet treat: Satisfy your sweet tooth with fruit first. Keep a bowl of fresh fruit on the counter or cut fruit in the fridge so it’s the easy choice. 

• Snack on nuts or seeds: Try a handful of almonds, walnuts, or pumpkin seeds as a mid-afternoon snack. 

• Cook with herbs and spices: Many herbs and spices like turmeric, ginger, and parsley have anti-inflammatory properties. Use spices liberally to flavor your food, which can help you cut back on salt and sugar. 

• Use olive oil: Use extra virgin olive oil for sautéing, roasting, and salad dressings instead of butter or margarine. 

• Eat fish twice a week: Have fatty fish a couple of times each week to ensure you’re getting omega-3s. Grill or baked salmon with herbs for dinner, or mash sardines into an avocado spread on toast. 

Tips for Meal Planning & Prep

Consistent healthy eating is easier when you have a plan. Here are some practical tips to help you stay on track with an anti-inflammatory meal plan:

• Plan your week: Plan your meals and snacks for the upcoming week. An outline helps ensure you include a variety of anti-inflammatory foods.

• Batch cook and freeze: Cooking larger batches can save you time and effort. Freeze portions in individual containers. Batch cook high-fiber grains (like quinoa or brown rice) and proteins (like chicken breast or tofu) in advance to make assembling meals quicker.

• Prep ingredients in advance: Wash and chop a variety of vegetables and store them in the fridge so they’re ready to throw into salads, stir-fries, or roasting pans. 

• Use kitchen tools to your advantage: A slow cooker or crockpot can cook a bean stew or chicken and vegetable curry while you go about your day – throw in the ingredients in the morning and come home to a cooked meal.

Sample 7-Day Anti-Inflammatory Meal Plan

This 7-day meal plan is a general example intended for educational purposes and inspiration. As always, consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have specific medical concerns.

Day 1:

• Breakfast: Overnight chia seed pudding with berries.

• Lunch: Quinoa tabbouleh salad with chopped parsley, tomatoes, cucumbers, and olive oil-lemon dressing served with hummus and carrot sticks.

• Dinner: Grilled salmon fillet seasoned with herbs and lemon, drizzled in olive oil, and served with roasted broccoli and sweet potatoes.

• Snack: Carrot sticks with hummus.

Day 2:

• Breakfast: Greek yogurt with flaxseeds and sliced almonds.

• Lunch: Lentil and vegetable soup with a slice of whole-grain bread. 

• Dinner: Stir-fry with tofu, bell peppers, broccoli, and snap peas sautéed in olive oil and ginger-garlic sauce and served over brown rice. 

• Snack: Apple slices with almond butter.

Day 3:

• Breakfast: Smoothie with spinach, banana, and flaxseed.

• Lunch: Tomato and cucumber chickpea salad dressed with olive oil, lemon, and chopped basil and served with quinoa crackers or whole-grain pita.

• Dinner: Oven-roasted salmon with crushed pistachios and herbs on top. Serve with garlic sautéed green beans and a small portion of roasted potatoes. 

• Snack: Edamame sprinkled with a bit of sea salt.

Day 4:

• Breakfast: Avocado toast – 1-2 slices of whole-grain bread topped with mashed avocado, a squeeze of lemon, and a dash of chili flakes – with a boiled egg on the side. 

• Lunch: Tuna salad lettuce wraps – tuna mixed with diced celery, olive oil, a little Dijon mustard, and Greek yogurt, wrapped in large romaine lettuce leaves or whole-grain tortillas and a side of cherry tomatoes and cucumber slices. 

• Dinner: Chickpea “power bowl” – roasted chickpeas, quinoa, and a medley of roasted vegetables served on a bed of baby spinach. Drizzle with tahini dressing. 

• Snack: A cup of green tea and an orange. 

Day 5:

• Breakfast: Smoothie made with spinach, frozen berries, a tablespoon of chia seeds, and almond milk.

• Lunch: Mediterranean grain bowl – farro or brown rice topped with cherry tomatoes, cucumbers, olives, feta cheese, and grilled chicken strips, dressed with olive oil and vinegar.

• Dinner: Baked turmeric ginger chicken with a side of sautéed leafy greens and a small portion of whole-wheat pasta tossed with olive oil and garlic. 

• Snack: Baby carrots and cucumber slices with hummus for dipping.

Day 6:

• Breakfast: Two eggs scrambled with spinach and tomatoes, plus a slice of whole-grain toast.

• Lunch: Black bean and sweet potato bowl – spiced black beans and roasted sweet potato over a bed of mixed greens, topped with a dollop of guacamole. 

• Dinner: Grilled shrimp skewers served with quinoa pilaf and steamed asparagus. 

• Snack: A small smoothie blended with banana, unsweetened almond milk, and a spoonful of peanut butter. 

Day 7:

• Breakfast: Warm bowl of buckwheat or quinoa porridge cooked with almond milk. Stir in cinnamon and a teaspoon of honey, and top with sliced pears and pumpkin seeds.

• Lunch: Big mixed salad: spinach and arugula base, topped with canned salmon, boiled eggs or chickpeas, avocado slices, tomatoes, and a variety of raw veggies. Dress with olive oil and balsamic vinegar. 

• Dinner: Veggie stir-fry with tofu and a rainbow of vegetables in a low-sodium soy sauce, ginger, and garlic sauce. Serve over cauliflower “rice” or a smaller portion of brown rice. 

• Snack: A few squares of dark chocolate and a handful of blueberries. 

FAQs

What is the best breakfast for rheumatoid arthritis?

There is no best breakfast for rheumatoid arthritis. Instead, focus on eating a balanced breakfast packed with anti-inflammatory foods. 

How do you lose belly fat with rheumatoid arthritis?

Maintaining a healthy weight helps with managing RA symptoms. You can’t target weight loss in one area of your body. Instead, a healthy diet and movement support weight management.

Losing belly fat with RA involves a combination of healthy nutrition, portion control, and appropriate exercise, all tailored to what your body can handle. An anti-inflammatory diet can help with weight management because it emphasizes nutrient-dense foods over empty calories. In addition to diet, try to stay physically active as much as your RA allows. Low-impact aerobic exercise supports weight, and strength training helps build muscle

What is the best diet if you have rheumatoid arthritis?

The Mediterranean diet or a similarly anti-inflammatory, whole foods-based diet is best for rheumatoid arthritis. These eating patterns emphasize nutrient and antioxidant-rich fruits and vegetables, fiber-packed whole grains, and omega-3-abundant foods that lessen symptoms of RA. 

Can you eat pasta with rheumatoid arthritis?

Yes, you can eat pasta with rheumatoid arthritis. Prioritize whole-grain or fiber-rich pasta, which contain more fiber than their refined counterparts. Fiber may help reduce inflammation in the body.

Are there any foods that help with inflammation?

Absolutely – many foods have natural anti-inflammatory properties. Some of the top inflammation-fighting foods include:

• Fatty fish

• Berries and cherries

• Leafy greens

• Extra virgin olive oil

• Nuts and seeds

• Herbs and spices like turmeric, ginger, and parsley 

• Green tea

What foods are bad for rheumatoid arthritis?

Certain foods increase the risk of rheumatoid arthritis or exacerbate symptoms. Try limiting the following foods in your diet:

• Sugary foods like candy, cookies, cake, and sugar-sweetened beverages

• Processed and fast foods

• Refined carbohydrates

• Alcohol

• Red and processed meats

• High-sodium foods

Living with rheumatoid arthritis can be challenging. While there is no cure-all menu for RA, embracing an anti-inflammatory way of eating can be beneficial for managing symptoms. Adopting an anti-inflammatory diet packed with vegetables, fruit, omega-3s, lean proteins, and whole grains reduces inflammation and provides some symptom relief. A registered dietitian can help you integrate more anti-inflammatory foods into your diet to fit your preferences and lifestyle.

Managing rheumatoid arthritis through diet can improve your quality of life. If you're looking for expert guidance, click here to connect with a dietitian today!