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By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
Living with and managing rheumatoid arthritis (RA) in a healthy way can be a daunting task. From medications and inflammation, to joint pain and stiffness, there are so many things to keep in mind. One important factor that is often overlooked in RA management is nutrition. Research shows that including certain foods can actually help to manage the symptoms of RA.
One type of food that has been shown to help reduce inflammation in those with rheumatoid arthritis is whole grains. In this blog post, we will discuss the benefits of whole grains, what whole grains to choose more often, as well as tips and recipes to help you incorporate whole grains into your RA friendly diet.
The Benefits of Whole Grains
According to the American Heart Association, it’s recommended that half of your grain intake each day is from whole grains. This is because whole grains typically contain more vitamins, minerals, and fiber than white refined grains. Refined grains are grains that have had part of their grain kernel removed. Unfortunately, this removes most of the fiber and therefore decreases their nutrition value.
Fiber is a nutrient that is important for overall health. If you are living with RA, fiber can aid in helping you maintain a healthy weight, keeping your gut healthy, and balancing your blood sugars. Studies also show that increasing your fiber intake can help to decrease inflammation in those with rheumatoid arthritis. Whole grains are a great source of fiber and should be consumed often when you have RA to help keep you healthy. Some healthy whole-grain options to choose from are:
- Quinoa
- Whole grain bread
- Brown rice
- Wild rice
- Oats
- Corn
- Popcorn
- Kamut
- Millet
- Barley
- Whole grain pasta
- Brown rice
- Buckwheat
- Amaranth
How to Add Whole Grains to your Diet
If you are looking to add whole grains to your diet with RA, it’s important to set realistic goals for yourself. For example, instead of aiming to swap all of your refined grains for whole grains each week, aim to swap one refined grain for a whole grain each week. This will help make adding whole grains to your diet more sustainable for you. Here are some more tips to help make adding whole grains to your diet so much easier:
- Switch up your breakfast: Opt for whole-grain cereals, oatmeal, or whole wheat toast to start your day with a nutritious boost.
- Swap your refined grains for whole grains: Replace white bread, pasta, and rice with whole grain alternatives like whole wheat bread, brown rice, and whole grain pasta.
- Experiment with new grains you’ve never tried before: Try adding quinoa, bulgur, or barley to soups, salads, or as a side dish to diversify your diet.
- Be mindful of the nutrition label: It can be helpful to choose foods where the first ingredient on the label is a whole grain.
Recipes with Whole Grains
- Whole grain seeded bread
- Lemon pasta with broccoli
- Easy whole wheat couscous
- Brown rice pilaf
- Stovetop popcorn
- Baked barley with mushrooms
- Spiced kamut and chickpea salad
- Sweet potato, corn, and black bean hash
The Bottom Line
Incorporating whole grains into your diet can help to support your overall health, especially for those living with rheumatoid arthritis. From reducing inflammation to supporting gut health and weight management, whole grains can be a great way to manage RA symptoms. By making simple, realistic swaps and being mindful of your grain choices, you can take a significant step towards better health and improved quality of life with rheumatoid arthritis.
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