4 Quick Morning Meals When You Have Rheumatoid Arthritis

Starting your morning with the right foods can help alleviate joint pain and stiffness throughout the day. Breakfast is the most important meal of the day, and that certainly holds true when you’re managing a chronic condition like rheumatoid arthritis, or RA. If you have RA, every meal is an opportunity to give your joints some support. 

While there’s no specific diet that can cure RA, foods with anti-inflammatory properties can soothe joint pain and stiffness — a process that starts in the gut. Unfortunately, typical breakfast foods — like scones, waffles, and cereals — aren’t the best choices. “All of these are pretty much carbohydrates, which break down very quickly in the body into sugary components, and sugar is inflammatory.

Instead, aim for an anti-inflammatory morning meal that includes protein, healthy fats, and antioxidants. Try leftovers from a healthy dinner, like grilled chicken and vegetables — or make one of these RA-friendly breakfasts:


Yogurt is packed with filling protein and good bacteria. Women who ate low-fat yogurt daily for nine weeks had reduced signs of inflammation compared with women who didn’t. Plain Greek yogurt generally has more protein than other kinds. Just check the ingredients list to make sure there’s no added sugar. Then add a sliced organic green apple or a handful of organic berries. These whole fruits contain inflammation-fighting antioxidants, as well as fibre, such as pectin. What’s more, as your gut ferments this type of fibre, it produces anti-inflammatory fatty acids, which are also good for people with RA.


Try scrambling a couple eggs and adding some shredded grilled salmon. In a study, people with RA who ate fish at least twice a week had less disease activity than those who ate fish less than once a month. One reason for that could be the omega-3 fatty acids in fish, which help control inflammation. In another study in Arthritis Care & Research, in March 2017, people with RA who consumed the most omega-3 fats had the least unacceptable pain and refractory pain. 


Mash an avocado and spread it on some toast. Even better — try gluten-free toast. It was found out that some people with RA feel better when they reduce their gluten intake. Another option: Spread the avocado mash on a few leaves of butter lettuce, add some hummus or halved cherry tomatoes, and wrap the leaves like a breakfast burrito. Avocados are rich in monounsaturated fats, which may protect joints from inflammation. A study published in April 2018 also suggests that people with RA who consume more monounsaturated fats may feel better than those who consume less. As your gut digests the fiber in the toast or lettuce, your body may produce additional anti-inflammatory compounds.


Almonds are rich sources of protein, and like avocados, they contain a healthy helping of monounsaturated fats. Spoon some almond butter onto a plate and dig in with slices of celery or jicama, both of which contain fiber and antioxidants, which are helpful in fighting symptoms of RA.