A healthy snacking strategy can help you both feel full and stick to your rheumatoid arthritis (RA) diet . Snacking can also help you get needed nutrients into your daily menu. If you plan ahead to have healthy RA snacks on hand, you’ll be less likely to dig into foods you crave but know you should avoid. “With rheumatoid arthritis, it would be to people’s advantage to choose foods that have anti-inflammatory properties,” says Ruth Frechman, RDN , a nutritionist in Burbank, California, and the author of The Food Is My Friend Diet . “It’s also important not to have excess weight, so choose snacks that don’t have a lot of calories,” she advises. It’s a good idea to also include protein-packed snacks in your rotation. When you have RA, you’re more likely to lose muscle mass, leading to weak bones, joint stiffness, poor posture, falls, and frailty.e60dc2a1-f33c-4a05-9b50-8e3e8e597629be9dd799-4b10-4300-bc36-5d49a8bb69b2 A higher protein intake can help with muscle loss. Snack on fruits and veggies to get antioxidants that fight inflammation.
Power Up With Produce for Phytochemicals “Fruits and vegetables are full of potential anti-inflammatory compounds,” says Lona Sandon, PhD, RD , an associate professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas. These active compounds are also known as phytochemicals.e60dc2a1-f33c-4a05-9b50-8e3e8e597629090b7eae-a4c2-4f41-85af-b0546e3f6e93 Research suggests that a plant-based diet promotes lower inflammation and possibly boosts the immune response.e60dc2a1-f33c-4a05-9b50-8e3e8e59762972937049-68cd-469f-9353-8ffff37f9e9be60dc2a1-f33c-4a05-9b50-8e3e8e597629e4ef9389-e2d4-4840-8e25-4d6636e8a07fe60dc2a1-f33c-4a05-9b50-8e3e8e597629afa69a67-4e04-48d3-bea5-e5eb91fe7683 Start with a variety of berries , citrus fruits like oranges or mandarin oranges, celery sticks, broccoli, and cauliflower. Dr. Sandon also advises looking for snacks with edible peels, like apples, grapes , peaches, and pears — those skins are rich in nutrients and anti-inflammatory compounds. Power Up With Produce for Phytochemicals
Dip Into Low-Fat Dairy for Calcium and Protein Low-fat string cheese and low-fat yogurt are two snacks that can take the edge off your hunger, and Greek yogurt, in particular, is a good source of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298f436907-6609-40a5-a5ed-8b5801d7afa6 Low-fat dairy also contains calcium, which is good for your bones. “With RA, it’s very important to protect the bones ,” Frechman says. Look for products fortified with vitamin D , which is an important vitamin for your bones and overall health.e60dc2a1-f33c-4a05-9b50-8e3e8e597629176376bb-52b3-4426-8b19-39f1b524b781 Dip Into Low-Fat Dairy for Calcium and Protein
Opt for Easy Snacks Rheumatoid arthritis snacks don’t have to be a canapé contest. Prepare simple snacks that are easy to carry so you’re ready for any eventuality, including painful hands. “Buy chunks of watermelon, pineapple , or cantaloupe precut,” says Sandon, who has rheumatoid arthritis. She also suggests looking for veggies that can be bought in snack sizes, like cherry tomatoes, baby carrots, and snap peas. “Frozen fruit or fruit canned in water or its own juice is another option,” she says. Think, too, about the tools you can use to help you. To make things easier, use kitchen scissors to open bags instead of trying to tear them open bare-handed, and invest in an electric can opener to save on effort. Popcorn (when not loaded with butter and salt) is an easy whole grain snack worth considering;e60dc2a1-f33c-4a05-9b50-8e3e8e59762907000210-f94d-4a3f-a712-39dec4ae9cfb whole grains are recommended for people with RA.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f27183db-5662-4647-8b50-704e437497d0 A hardboiled egg can provide you with about 6 grams (g) of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e59762908dfae53-b736-4905-b517-3be42d740c59 And 2 tablespoons of hummus — a tasty dip for your baby carrots — can add 2.5 g of protein to your daily total.e60dc2a1-f33c-4a05-9b50-8e3e8e597629057eb7f2-245c-4af8-8c19-2baacd7b87dc It can help to plan ahead and pack a few snacks to carry with you throughout the day. A bag with nuts, dried cherries, low-fat string cheese, and a piece of fruit can go with you almost anywhere without needing refrigeration. Save the more labor-intensive RA snacks for days when you know you’ll be near a kitchen to prepare them. Opt for Easy Snacks
Go Nuts for Fiber, Protein, and Healthy Fats A serving of nuts makes a filling, good-for-you RA snack. Nuts contain healthy fats and protein and are smart additions to a rheumatoid arthritis diet. Nuts also have fiber , which may help with weight maintenance. And they’re especially convenient snacks: Just pack a 1- to 2-ounce portion size in advance to carry with you. Plus: “Shelled nuts and seeds are also easy for people with RA to handle,” Sandon notes. Nuts are calorie-dense so it’s important to watch your serving size and opt for raw or dry-roasted varieties to avoid unhealthy oils and too much salt.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e35fcd7d-78bc-4c46-a4df-7a5ecaf9edee For an additional RA snack option, go for a spoonful or two of nut butter on whole-grain bread or crackers. Go Nuts for Fiber, Protein, and Healthy Fats
Grocery delivery services can help you keep the pantry stocked with anti-inflammatory, nutrient-packed snacks that help you manage RA. We picked the five best delivery options for healthy food.
Look for Vitamin D Vitamin D deficiency has been linked to rheumatoid arthritis.e60dc2a1-f33c-4a05-9b50-8e3e8e597629825f1fec-5588-4951-94f2-72ce68b0d62be60dc2a1-f33c-4a05-9b50-8e3e8e597629c9219ea6-ac2a-449e-a293-fcc4572ca66a And according to research, vitamin D supplementation seemed to benefit people living with rheumatoid arthritis when compared with a placebo.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b7e014ab-9278-43c0-9ac0-dea6055d6a9a Your best sources are sunlight or supplementation, but why not think about vitamin D when you’re picking snacks as well? Sardines are an excellent source of vitamin D , according to Frechman. She recommends a healthful rheumatoid arthritis snack of canned chunk sardines prepared in tomato sauce and eaten on crackers. Look for Vitamin D
Stave Off Hunger With Green Tea Flavonoids Green tea contains polyphenol compounds that could play a role in countering the inflammation of rheumatoid arthritis.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dc270e99-4f60-4e3b-ba5f-a22ba4d5ac53 “Green tea is in the flavonoid family [a type of polyphenol], and can be a filling healthy drink,” Frechman says. Green tea can be enjoyed hot or cold, making it a perfect refreshment for all seasons , although people sensitive to caffeine might want to cut off their green tea consumption around midday. Green tea is naturally lower in caffeine than black tea and is also available decaffeinated.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299a75f3e4-86cb-418b-8fa2-47b578ca8665 Stave Off Hunger With Green Tea Flavonoids
Think Outside the Box to Get a Variety of Nutrients RA snacks are also a good way to try new flavors and add variety to your diet. Kale chips, anyone? Kale is loaded with vitamins, minerals, and antioxidants. Frechman recommends lightly oiling and spicing kale and baking it, then serving it as chips. Seaweed chips that you can often find prepackaged in health food stores can also be a good source of nutrients (just make sure they’re not too high in sodium). Chia seed pudding, which you can prep in advance, has fiber, protein, and healthy fats. The next time you’re in the snack aisle of the grocery store, look for snacks made from whole foods — such as whole grains, legumes, fruits, and vegetables — and check out the Nutrition Facts label to see how they stack up as potential additions to your snack menu. Think Outside the Box to Get a Variety of Nutrients
Snack on Edamame for Plant-Based Protein For a healthy anti-inflammatory treat, Sandon recommends trying the spicy combination of wasabi and edamame , green soybeans in the pod. Snacking on high-protein soy foods, which include edamame, has been shown to be both filling and a potential way to boost your mood and reduce risk of cognitive decline.e60dc2a1-f33c-4a05-9b50-8e3e8e59762997c98364-05cc-4bb8-99f8-822151ac4d2a You can also eat edamame simply steamed in the pod. Snack on Edamame for Plant-Based Protein
Get Omega-3s and Whole Grains With Salmon and Crackers “You can get healthy omega-3s in fatty fish like salmon,” says the registered dietitian Leah Hoffman Anderson, RD, PhD , an associate professor at the University of Oklahoma’s College of Allied Health in Oklahoma City. “Try mixing cooked salmon with an olive-oil-based vinaigrette and eating it with whole-wheat crackers for a scaled-up version of tuna salad,” she suggests. “In addition to the healthy fish oils in salmon, the olive oil in the vinaigrette contains additional compounds that fight inflammation.” Fish is also good for lean protein. The Arthritis Foundation also recommends including fish and healthy oils in your diet.e60dc2a1-f33c-4a05-9b50-8e3e8e597629652404e8-99b4-409e-892b-1195f7a128a7 Get Omega-3s and Whole Grains With Salmon and Crackers
Try Curry Roasted Chickpeas “Chickpeas roasted in curry, which is anti-inflammatory, are a healthy and delicious snack,” Frechman says. Curry mixes contain spices like turmeric and ginger , which are thought to have anti-inflammatory properties. Rinse a can of chickpeas and roast them, then toss them in curry seasoning for a new flavor. Research has shown that curcumin , a natural compound in turmeric, can provide anti-inflammatory benefits. A meta-analysis that looked at hundreds of related studies concluded that curcumin was just as effective as ibuprofen (Advil) or diclofenac (Voltaren) in alleviating pain and other symptoms in people with joint arthritis.e60dc2a1-f33c-4a05-9b50-8e3e8e59762957d70948-4984-4870-93ae-0ae69a5f0fe3 And a review of research that examined the effectiveness of curcumin as a complementary treatment in rheumatoid arthritis patients, found that it helped to improve symptoms such as swollen or tender joints and signs of inflammation.e60dc2a1-f33c-4a05-9b50-8e3e8e59762954cb3a69-a83a-40f7-98f1-1a02fd6c7dc0 The nutrient-dense chickpeas are also providing you with protein and fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c0eeff93-e4b5-46d5-b1f3-e875ddd3eda9 Try Curry Roasted Chickpeas
The Takeaway Smart snacking as part of an overall healthy diet can help you manage rheumatoid arthritis. Fiber-filled snacks — fruits and veggies, a serving of nuts, whole grains — can keep you feeling full, potentially helping with weight maintenance, which is important for people with RA. Snacks with protein can help defend against muscle loss. These include nuts, legumes like chickpeas and soybeans, fish, and low-fat dairy products.