When you have rheumatoid arthritis (RA), a diet rich in fruits and vegetables makes sense. Many fruits and vegetables are high in fiber, which has been linked to less inflammation in the body. They also provide a broad range of phytonutrients — chemical compounds produced by plants that provide antioxidant and anti-inflammatory benefits.
To find a broad variety of fresh fruits and vegetables for your healthy RA diet, your local farmers market is a good place to start.
Why You Should Shop Farmers Markets
Farmers markets typically sell locally grown produce that's in season, so you’re more likely to get fruits and vegetables picked at their peak, when both their flavor and nutrient content is highest.
A farmers market may also give you the chance to try fruits, vegetables, and herbs you’ve never had before. Sometimes a farmer will offer free samples of new items, so you can try a bite before committing to a bagful.
Another benefit to buying food directly from the people who grow it is they can often tell you what their products are, how they were grown — for example, if they're organic — and how best to use them.
If there’s no farmers market in your area but you like the idea of eating locally, look for a CSA (community supported agriculture program) or food co-op, or ask your grocery store manager whether the store already sells locally grown items or would consider selling more of them.5 Foods to Avoid When You Have Rheumatoid Arthritis
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Summer Stone Fruits Serve Up Antioxidants
“In summer I always recommend stone fruits as a good source of antioxidants," says Kim Larson, RDN, a former spokesperson for the Academy of Nutrition and Dietetics and an author, writer, health coach, and speaker. "Fresh off the farm is always best."
Stone fruits include peaches, nectarines, apricots, plums, and cherries — as well as the plum-apricot hybrids known as pluots, plumcots, and apriums.
Sweet and Tart Cherries Lower Inflammation
Calcium-Rich Kale and Collard Greens Improve Sleep
When shopping for collards and kale, look for crisp, firm leaves with a deep green color. Avoid any greens that look tough, old, or yellowed.
To prepare either collards or kale, wash the leaves and cut or rip out the center stem in each leaf. Slice or tear the leaves into bite-size pieces. Sauté in olive oil with some garlic and, if you like a spicy kick, some red pepper flakes. Add a little water or broth, cover the pan, and steam over medium heat until the greens have softened.
Fresh Turmeric Root Turns Down the Flame
Dried turmeric is high in antioxidants, but for a livelier flavor, you may want to try fresh turmeric, if you can find it at the farmers market. “Fresh turmeric root looks a lot like ginger root from the outside," Basbaum says. "But once you cut into it, a deep orange flesh is revealed, and that's where the magic is."
Tea Make an antioxidant tea by simmering slices of turmeric root and ginger in water, then straining.
Smoothies Add a small amount of grated or finely chopped fresh turmeric to smoothies. If you like the taste, add more.
Rice Sauté 1 teaspoon (tsp) grated turmeric with garlic and ginger, add in 1 cup uncooked rice, then add boiling water and cook rice as usual.
Egg dishes Whisk fresh grated turmeric into raw eggs (1 tsp per 2 or 3 eggs) for scrambled eggs or frittatas.
Green vegetables Sprinkle fresh grated turmeric over sautéed greens, such as Swiss chard or kale.
Soup Fresh turmeric gives a warm, golden color to chicken, carrot, chickpea, or winter squash soup.
If you don’t see fresh turmeric root at the farmers market, look for it at an Asian market or in the “international” section of your local grocery store produce section.
Fresh Parsley Packs a Vitamin C Punch
Use parsley as a main ingredient in an herb salad, tabbouleh, or parsley pesto. And keep an eye out for other fresh herbs at the farmers market.
Fresh Beans Are Good and Good for You
Most people are familiar with dried or canned beans, but have you tried fresh beans?
Beans and other legumes are packed with protein, fiber, and nutrients and are great carbs to include in your RA diet. Fresh beans cook faster than dried, don’t have the added salt of canned options, and are generally more flavorful than either.
What’s more, “fiber from beans — and whole grains — has also been shown to reduce inflammation,” Larson says.
Depending on where you live, you may find fresh, locally grown fava beans, cranberry beans (also known as borlotti), black-eyed peas, pinto beans, and others. Most can be prepared by simmering them in water and aromatic seasonings, then adding them to stir-fries, sautés, pasta dishes, salads, and any other dish where a vegetable might taste good.
You may be able to find them pre-shelled, which will make preparation easier. If not, you’ll need to shell them before cooking.
Fresh black-eyed peas usually arrive in markets in the summer months, and cranberry beans and pinto beans in late summer and fall.
Watermelon Is a Surprising Source of Lycopene
In addition, “We know that the minerals zinc and selenium have potent anti-inflammatory properties,” Larson says, and both are among the nutrients found in watermelon.
While watermelon is delicious on its own, it also works well as an ingredient in summer slushies, frozen desserts, salsa, salads, and gazpacho. For a real treat, try grilled watermelon slices: Brush each slice lightly with virgin or extra-virgin olive oil (also a great anti-inflammatory), then place on a hot grill for about five minutes, until slightly softened.
The Takeaway
- Certain vitamins, phytonutrients, and fiber in fruits and vegetables have an anti-inflammatory effect and are an important part of a healthy rheumatoid arthritis diet.
- At farmers markets, you can find a variety of locally grown, in-season produce, which means these fruits and veggies are at their most flavorful and nutrient-rich.
- Keep an eye out for leafy greens, watermelon, fresh beans, turmeric, and stone fruits like peaches and cherries, which are loaded with antioxidants that fight inflammation and may help ease RA symptoms.
- Peaches, Yellow, Raw. FoodData Central. April 1, 2019.
- Kelley DS et al. A Review of the Health Benefits of Cherries. Nutrients. 2018.
- Cherries, Raw. FoodData Central. October 30, 2020.
- Jeon YS et al. Lower Serum Calcium Levels Associated with Disrupted Sleep and Rest-Activity Rhythm in Shift Workers. Nutrients. July 22, 2022.
- Food Sources of Calcium. Dietary Guidelines for Americans.
- Kou H. Effect of Curcumin on Rheumatoid Arthritis: A Systematic Review and Meta-Analysis. Frontiers in Immunology. May 30, 2023.
- Parsley, Fresh. FoodData Central. April 1, 2019.
- Vitamin C. National Institutes of Health Office of Dietary Supplements. March 26, 2021.
- Alobaidi S. Renal Health Benefits and Therapeutic Effects of Parsley (Petroselinum crispum): A Review. Frontiers in Medicine (Lausanne). December 12, 2024.
- Flavonoid Content of Vegetables. USDA Agricultural Research Service.
- Spices, Parsley, Dried. FoodData Central. April 1, 2019.
- Fava Beans. Seasonal Food Guide.
- Fava Beans with Garlic. Mayo Clinic. September 15, 2016.
- Khan UM et al. Lycopene: Food Sources, Biological Activities, and Human Health Benefits. Oxidative Medicine and Cellular Longevity. November 19, 2021.
- Watermelon, Raw. FoodData Central. April 1, 2019.
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Madeline R. Vann, MPH, LPC
Author
Madeline Vann, MPH, LPC, is a freelance health and medical writer located in Williamsburg, Virginia. She has been writing for over 15 years and can present complicated health topics at any reading level. Her writing has appeared in HealthDay, the Huffington Post, Costco Connection, the New Orleans Times-Picayune, the Huntsville Times, and numerous academic publications.
She received her bachelor's degree from Trinity University, and has a master of public health degree from Tulane University. Her areas of interest include diet, fitness, chronic and infectious diseases, oral health, biotechnology, cancer, positive psychology, caregiving, end-of-life issues, and the intersection between environmental health and individual health.
Outside of writing, Vann is a licensed professional counselor and specializes in treating military and first responders coping with grief, loss, trauma, and addiction/recovery. She is a trauma specialist at the Farley Center, where she provides workshops on trauma, grief, and distress tolerance coping skills. She regularly practices yoga, loves to cook, and can’t decide between a Mediterranean style diet and an Asian-fusion approach.