Rheumatoid Arthritis Grocery List: Best Food Choices From Each Aisle

Rheumatoid arthritis (RA) is an autoimmune disease that causes swelling, stiffness, and inflammation in the joints as the immune system attacks its own body’s tissues. And while diet alone can’t treat it, rheumatologists and registered dietitians often advise people to eat more anti-inflammatory foods to ease symptoms.

“It is absolutely essential to work with nutrition to manage rheumatoid arthritis well,” says Caylee Clay, RDN, a Brooklyn, New York–based registered dietitian-nutritionist specializing in autoimmune diseases, including RA and psoriasis.

As always, you should speak with your healthcare provider before making major changes to your diet.

If there’s one part of the grocery store where you truly can’t go wrong, it’s the produce section, according to Ginger Hultin, DCN, RDN, CSO, a registered dietitian-nutritionist in Seattle and a nutrition expert source for the Arthritis Foundation.

Fruits and vegetables provide antioxidants, vitamins, minerals, and fiber — all of which support immune function and help to combat inflammation, she says. In general, darker-colored produce contains higher levels of protective plant compounds.

Hultin suggests:

• Leafy greens (spinach, lettuce, and arugula)
• Cruciferous vegetables (broccoli, cauliflower, cabbage, kale, and Brussels sprouts)
• Red and orange vegetables (carrots, bell peppers, and squash)
• White vegetables (garlic, onions, scallions, and shallots)
• Root vegetables (potatoes, sweet potatoes, parsnips, and turnips)
• Citrus fruits (oranges, tangerines, lemons, and limes)
• Berries (strawberries, blueberries and blackberries, fresh or frozen)

When you’re filling your shopping cart in this aisle, try to “eat the rainbow,” recommends Clay. And don’t forget herbs and spices, which are some of the richest sources of antioxidants, Clay says.

Protein sources in the Mediterranean diet focus on fatty fish and poultry, both anti-inflammatory options for people with rheumatoid arthritis. The diet also limits red and processed meats.

Hultin recommends:

• Fish, such as salmon, halibut, mackerel, herring, anchovies and sardines, which are packed with omega-3 fatty acids
• Leaner meat options, including skinless chicken and turkey
• Meat alternatives like tofu and tempeh

Calcium intake is important for people with RA who are at a higher risk of osteoporosis because of steroid use, says Scott Zashin, MD, a rheumatologist in Dallas and a coauthor of several books about arthritis management, including Natural Arthritis Treatment. But calcium doesn’t necessarily need to come from dairy products.

“We want to try to focus on foods that have a higher intake of calcium as opposed to depending on calcium supplements. That’s dairy, but it also includes leafy green vegetables,” Dr. Zashin says.

Some people may find their RA symptoms worsen with higher-fat or heavily processed dairy options, Clay says. That’s why you should look for no added sugar and a decent protein content in your dairy sources.

Clay suggests looking for:

• Unsweetened yogurts, such as plain yogurt, Greek yogurt, or kefir — a fermented yogurt with probiotics (you can add flavors, such as cinnamon and fruit in your own home, according to Clay)
• Low-fat milk for protein and calcium without excess saturated fat
• Dairy milk alternatives, such as almond, cashew, and soy milk

Fermented dairy, which contains probiotics, benefits people with RA through cultivating a healthy microbiome, Zashin says. Foods like yogurt and kefir introduce healthy bacteria that work to reduce inflammation, support immune function, and improve overall gut health, which may in turn lessen RA flare-ups, he explains.

The interior aisles of the grocery store are packed with long-lasting essentials that can make meal planning for RA more convenient — and budget-friendly, says Hultin.

She suggests:

• Dried and canned beans and legumes
• Nuts, seeds, nut and seed butters, and trail mix
• Canned fish like salmon, tuna, and sardines
• Whole grains like whole-wheat pasta and brown rice
• Olive oil

Remember to buy what you like and will make use of, too, Clay says. “Enjoying our food is always a key ingredient, so must-have shelf-stable foods will vary from person to person, based on their tastes and preferences.”

Frozen options can be just as nutritious as fresh — and they’re often more affordable, Hultin says.

You can stock up on Mediterranean diet staples, such as:

• Frozen fish and shellfish
• Frozen vegetables
• Frozen fruits

“These foods can be more affordable, last longer in your freezer, and save [you] from the task of chopping and prepping if [you’re] having trouble with mobility,” Hultin says. They’re also versatile — you can add frozen ingredients to smoothies, soups, stir-fries, and plenty of other dishes.

People living with RA should pay attention to what they’re drinking, in case they’re racking up the calories, added sugar, and fat via coffee creamers, soda, and juice, Hultin says.

Hydration supports overall health, digestion, and joint function — and water is almost always the best choice.

Other beverages can fit into an RA-friendly plan, Hultin says. They include:

• Tea, especially green or herbal teas rich in antioxidants
• Coffee, without creamers, honey, or added sugar
• Sparkling water

Try to cut back on alcohol because of potential interactions with medications that treat RA, Zashin says, pointing to methotrexate — a first-line drug for RA patients — as a prime example.

Based on these guidelines, Hultin says RA-friendly snacks should emphasize fiber, healthy fats, and protein over refined carbohydrates and sugar. This includes:

• Popcorn (air-popped is best)
• Whole-grain chips or crackers
• Dark chocolate
• Unsweetened dried fruit

• Research shows that foods rich in antioxidants, fiber, and heart-healthy fats, can reduce inflammation, which can help you manage rheumatoid arthritis symptoms.
• Antioxidants, vitamins, minerals, and fiber in fruits and vegetables support immune function and help fight inflammation. Also look for sources of lean protein and low-fat dairy products. And nuts, seeds, legumes, and whole grains should be on your shopping list, too.
• Avoid highly processed foods, which tend to contain added sugars and saturated fats that can worsen inflammation.
• Talk to your doctor and consider consulting a nutritionist to make the best dietary choices for you.