Many people think that they should avoid fruits because of the sugar in them, and yes, sugar has been shown to increase inflammation. But much of that research focuses on the effect of sugar-sweetened beverages, which mainly provide empty calories, unlike naturally sweet fruits. “Every carbohydrate breaks down into sugar. However, fruits have different qualities, such as vitamins, minerals, fiber, and phytonutrients, that can reduce your risk of inflammation,” says Frechman.
1. Cherries
Cherries are a good source of polyphenols and vitamin C, which have antioxidant and anti-inflammatory properties. Research has found that eating cherries decreases oxidative stress and inflammation, reduces exercise-induced muscle soreness and loss of strength, lowers blood pressure, and improves sleep. It used to be thought that only tart cherries would produce these effects, but it turns out sweet cherries may also be effective.
Try It Just eat them as a snack. Or, says Frechman, make a chia pudding (1 cup of plant-based milk, a quarter of a cup of chia seeds, 1 teaspoon of maple syrup, 2 teaspoons of cocoa powder) and throw in half a cup of cherries. You’ll also get fiber from the chia seeds.
2. Peaches, Plums, and Apricots
Stone fruits like peaches, apricots, and plums are packed full of the anti-inflammatory, antioxidant vitamin C. The polyphenols in peaches can help reduce inflammation. Loaded with vitamins that promote skin and eye health, apricots are high in fiber, which also boosts gut health, increasingly thought to be linked to RA. And the anthocyanins that give plums their deep purple color are a type of antioxidant that combats inflammation.
Try It Whip up a smoothie using a variety of these fruits. Or just enjoy a fresh fruit salad, with a hint of mint.
3. Cantaloupe
Cantaloupe is a good source of vitamin C and has anti-inflammatory properties. This fruit belongs to the cucurbit family, which has antioxidant effects due to several bioactive components, including cucurbitacin.
Try It Slice it up in a fruit salad; make a melon salsa; or purée it, add the juice of one lime and some salt to taste, and you’ve got a refreshing cold cantaloupe soup.
4. Blueberries
Berries are rich in several polyphenols — such as anthocyanins (pigments that produce the red, blue, or purple color in certain plants) and quercetin, which has antioxidant effects — and phenolic acids that reduce inflammation.
Try It Mix them into yogurt with a granola topping, toss them into oatmeal or a smoothie, or eat them by the handful.
5. Pineapple
“Pineapples are a great source of vitamin C, but you also have the protease enzyme, bromelain. It has the potential of reducing inflammation, supporting the immune system, and as a bonus, it aids in digestion,” says Frechman.
Try It Cut the pineapple into chunks and skewer them. Add a little olive oil and grill them until lightly charred. The sugar caramelizes for a really delicious experience. Or make a pineapple salsa for chips or to put on chicken or fish. Chop together pineapple, red pepper, and cilantro, then add lime juice and a tiny bit of jalapeño to give it a little heat, says Frechman.
6. Watermelon
This thirst-quenching fruit is exploding with citrulline, lycopene, polyphenols, and vitamins A and C, all of which have strong antioxidant properties and may help promote joint health, says Frechman. Research suggests that watermelons also can help with other diseases and conditions, such as diabetes, cancer, and obesity.
Try It No need to get fancy. Just cut it up and enjoy. Or blend it, add a bit of lime, and make refreshing (and healthy) frozen pops.
7. Grapes
According to the Arthritis Foundation, white and darker-colored grapes are both good sources of antioxidants and polyphenols. Fresh red and black ones also contain resveratrol, a natural polyphenol that is known to possess anti-inflammatory properties and promotes cardiovascular health.
Try It Keep them frozen for a filling treat. Skewer them along with chicken or fish, let sit in a marinade, then grill. Or layer them with yogurt and almonds for a fun parfait.
The Takeaway
Eating seasonal fresh fruit — including cherries, berries, stone fruits, melon, pineapple, and grapes — as part of an anti-inflammatory diet can help you manage RA symptoms.
Fruits are full of vitamins, nutrients, and polyphenols (organic compounds found in plants) that have an antioxidant, anti-inflammatory effect.
While fruit contains sugar, which can contribute to inflammation, the wealth of nutrients and fiber in fruit makes a good addition to your RA diet.
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