The #1 Spice for Rheumatoid Arthritis, Dietitian-Approved

Like many autoimmune diseases, rheumatoid arthritis (RA) can be challenging to manage. However, research has shown promise for nutrition interventions such as an anti-inflammatory diet. Many spices, such as ginger, turmeric and cinnamon, have proven anti-inflammatory properties, which can help relieve symptoms associated with RA. 

One of these spices stands out among them all: turmeric. It’s the star of most of the research done on improving RA symptoms with medicinal foods. Kristin Draayer, M.S., RDN, a registered dietitian, agrees. “For managing rheumatoid arthritis symptoms, I recommend turmeric. While other spices may offer some anti-inflammatory benefits, turmeric has the most robust body of research supporting its use.”  

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Turmeric has been used as a medicine for thousands of years. In this article, we explore why it’s the best spice to consider adding to your pantry if you have RA.

How Turmeric Helps Rheumatoid Arthritis

Turmeric is commonly used in Indian, South Asian and Middle Eastern cuisine. The active compound in turmeric is called curcumin, and it’s where the bulk of turmeric’s benefits lie. 

Curcumin alone can be hard for the body to use–it needs help from other compounds to be absorbed well. The best helper is piperine–an extract from black pepper that increases the absorption of curcuminoids by around 2,000%. Black pepper added to foods containing turmeric can help, too—although the extract is more potent.

Rheumatoid arthritis, like many autoimmune conditions, causes inflammation, and any added inflammation (or any already present) can worsen symptoms. Curcuminoids can help calm this cycle of inflammation by inhibiting inflammatory agents created by the body.

Draayer gives us more insight into how curcumin helps the body combat inflammation: “Curcumin is a potent antioxidant that inhibits several inflammatory pathways in the body. It interferes with the production of pro-inflammatory cytokines and other molecules that drive the inflammatory process.”

Research suggests curcumin may also help reduce pain, improve metabolic disease factors, and protect bone health. RA either causes these problems or has been linked to worsening RA symptoms, so adding turmeric could provide relief. However, more research is needed.

When combined with a healthy lifestyle that includes regular exercise, stress management, quality sleep and a well-rounded diet, turmeric can help your body reduce the inflammation that often worsens RA symptoms.

Ideas for Getting More Turmeric In Your Diet

While there are many ways you can add turmeric to your foods, here are some easy and delicious ideas.

• Make a Warming Turmeric Latte: Also known as golden milk, this soothing beverage is easy to make. First, add your milk of choice to a saucepan, along with turmeric and other spices like cinnamon or star anise. Then, sweeten it with the sweetener of your choice. Enjoy it warm while you relax in the evening.
• Add to Soups or Stews: You can add a small amount of turmeric to soups, stews or broths for a savory kick. During cooking, when you add your aromatics to your stew (garlic, onion, etc), sprinkle in some powdered turmeric with your other spices and heat until fragrant. Be sure to add a pinch of black pepper, too.
• Stir Into Smoothies: A small amount of turmeric and black pepper in a smoothie will go a long way toward supporting your health. While it may seem out of the ordinary to add something savory to a smoothie, in the right proportion and alongside additions like carrots, pineapple or ginger, the turmeric and black pepper combo complements the smoothie rather than dominating the flavor profile.
• Add it to Rice or Vegetables: It’s easy to sprinkle some turmeric in with whatever seasonings you prefer on your side dishes at dinner time. Try mixing some turmeric into your rice with salt and pepper or on top of vegetables like cauliflower or roasted potatoes.

The Bottom Line

Turmeric is a well-researched spice with plenty to offer to help heal inflammation in the body. While it’s earned its reputation, it is often overlooked. Adding it to foods you already enjoy is a great way to promote healing while expanding your palate.

Draayer sums it up nicely by emphasizing that turmeric is not a replacement for conventional therapies: “While turmeric may offer benefits for managing RA symptoms, it should not be considered a replacement for conventional medical treatment. It’s most effective when used as part of a comprehensive approach that includes prescribed medications, physical therapy, and other lifestyle modifications.”

As always, work with your healthcare provider and a registered dietitian when considering making dietary changes to ensure you’re doing so safely.