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Step 1
Use a daily food log. Write down exactly what you eat each day for two weeks. Also record how your body responded after each meal. Take note of whether you felt tired or achy or if any of your joints became swollen or had an increase in pain.
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Step 2
Review your food log at the end of the two-week period and make appropriate changes to your diet. If you notice from your log that your arthritis symptoms worsened each time you ate a particular food, try eliminating that food from your diet for another two weeks.
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Step 3
Re-introduce the food you eliminated after two weeks are up. If you experience worsening of symptoms again, then permanently eliminate this food from your diet.
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Step 4
Try avoiding dairy. Dairy is known to increase inflammation in the body. Many people with rheumatoid arthritis claim to feel better when they leave dairy out of their diet. Avoid dairy for two weeks to see if you feel a difference.
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Step 5
Leave out the nightshades. Plants in the nightshade family have traditionally been targeted as culprits in irritating the joints of those with rheumatoid arthritis. Nightshade plants include eggplant, bell peppers, tomatoes and potatoes. Go without them for a few weeks to see if this makes a difference for you.
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Step 6
Eat more brightly colored fruits and vegetables. These have natural antioxidant compounds that are said by some to reduce inflammation.
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Step 7
Indulge in spicy food. Certain spices such as ginger, turmeric and cayenne are known anti-inflammatory agents. Therefore, you can enjoy some Indian or Thai food tonight and possibly help your joints at the same time. Use these spices in your cooking at home, too.
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Step 8
Consume your Omega 3 oils. These oils lubricate the joints and are anti inflammatory to boot. Omega 3 oils are found in walnuts, flax seed and salmon. Some rheumatologists are even recommending their patients use more Omega 3-rich foods in their diets.
