What to Avoid
- Eliminate all animal products including beef, pork, poultry, fish dairy products and eggs, as well as grains that contain gluten such as wheat, oats, rye and barley. You may also need to keep a food diary to see if other foods cause a flare-up of your symptoms, with common culprits being corn and legumes. If a diet that restrictive sounds harsh, it may help to note that a study conducted by Johan Frostegard at the Karolinska University Hospital in Stockholm found that patients on a gluten-free vegan diet lost weight and had lower levels of total cholesterol and low-density lipoprotein (the artery-clogging type of cholesterol), as well as higher levels of natural antibodies that counteract damaging compounds in the body that cause symptoms of RA. This is especially important since RA patients have a higher risk of coronary heart disease and more incidents of silent, unrecognized heart attacks and sudden cardiac arrest. (References 2) At the very least, start with the gluten-free portion of the diet, which may be enough, as gluten is frequently linked to RA. If that proves not to help very much, you'll need to cut out the animal products, too.
Foods You Can Eat
- Make a special effort to get enough protein, calcium, iron and vitamins in your diet, which is extra difficult when cutting out gluten and animal products. For protein, include nuts, seeds, legumes, tofu and soy or almond milk. For calcium, consume calcium-enriched tofu, unshelled sesame seeds in the form of sesame milk and calcium-fortified juices or rice milk. For vitamins and minerals, eat plenty of fruit and vegetables, including lots of dark-green leafy vegetables. Healthy fats are also important, such as olive oil and flaxseed oil. Grain substitutes can be used to make baked goods, pasta and pancakes, and many stores now carry gluten-free and vegan items. These are often made from amaranth, buckwheat, millet, sorghum, quinoa, corn, rice, soy flour, bean flour and nut meal. Egg replacer products are also available from many health food stores. Aim for a balance of 10 percent plant protein, 60 percent carbohydrates and 30 percent fat in your daily diet.