When it comes to snacking for rheumatoid arthritis (RA) patients, the focus should land comfortably on foods that are naturally anti-inflammatory in nature. Snack foods high in protein, soluble fiber, that are low in fat, and packed with joint-supporting fats don’t hurt either. RA is an autoimmune disorder that mistakenly attacks the inner lining of joints, resulting in joint pain, joint swelling, and over time may lead to permanent joint erosion and damage.

While RA is progressive and incurable in nature, many patients find that adopting a diet rich (in combination with doctor-prescribed medications and therapies) in the following anti-inflammatory snack foods may help relieve RA pain and swelling:

1. Sardines
Sardines and other types of fatty fish (i.e., salmon and mackerel) are great snacks paired with crackers or veggies and whole wheat pita triangles. Not only are these fatty fishes loaded with vitamin D (a natural bone builder and mood booster); they also contain plenty of heart- and joint healthy omega-3 fatty acids, protein, and calcium, which work to decrease high levels of inflammation.

2. Avocados
Avocados are a naturally alkalizing food, which means these so-called “superfoods” help the body maintain good pH balance, offer a plethora of nutrients, and help naturally lower inflammation throughout the body, which is key for RA patients. The great things about avocados as a snack food is that they’re extremely versatile in dips, smoothies, baked goods, spreads, and so much more! 

3. Nuts
When you think of the ultimate portable snack, a handful of almonds, cashews, pistachios, Brazil nuts, or walnuts (or mix them altogether) is a wise snack choice for RA patients for many nutty reasons. First, nuts are loaded with essential nutrients like alpha linolenic acid (ALA), zinc, protein, fiber, calcium, magnesium, and vitamin E, which are filling, nutritious, and naturally help strengthen immunity. They also contain great amounts of omega-3 fatty acids, which go a long way in support of bone and joint health. 

4. Dark berries
When I say dark berries, images of a farmer’s stand piled high with in-season cherries, strawberries, raspberries, blueberries, and blackberries are brought to mind. These dark hued berries are far more than just pretty. They contain piles of plant-based antioxidants, which help lower inflammation and repair joint and tissue damage, which is much needed for RA sufferers. Sprinkle these dark berries into fruit smoothies, a top cereal, fresh summer salads, and yogurt parfaits.