Based on PubMed | Can eating nuts help reduce inflammation and improve symptoms in people with rheumatoid arthritis?

Eating nuts may support a generally anti‑inflammatory diet, but evidence that nuts alone reduce rheumatoid arthritis (RA) inflammation or directly improve joint symptoms is limited. Most high‑quality data for RA symptom relief points to omega‑3 fats from fish or fish oil; nuts can complement this pattern by providing plant proteins, fiber, and antioxidants that support overall health. ^{[1] [2]}

What we know so far

• Omega‑3 fatty acids from fish and fish oil have shown modest benefits in RA, such as reducing pain, morning stiffness, and joint tenderness in some studies. These effects are variable but can be enough to lower the need for anti‑inflammatory medications in some people. ^{[2] [3]}

• Authoritative health resources advise a balanced diet for RA and specifically note potential benefit from omega‑3–rich foods; nuts are often included as part of a healthy, plant‑forward eating pattern, though not singled out as a proven RA treatment. ^[1]

• Broader reviews of dietary interventions suggest that whole‑diet approaches like Mediterranean‑style eating may improve pain in RA, but results are mixed and trial quality varies; no strong conclusions can be drawn for any single food, including nuts. ^{[4] [5]}

Where nuts may help

• Nutrient density: Nuts provide plant proteins, healthy unsaturated fats, vitamin E, magnesium, polyphenols, and phytosterols, which have general anti‑inflammatory and antioxidant properties that can support cardiovascular and metabolic health important in RA. ^[6]

• Plant‑forward diets: Mediterranean‑style patterns that include nuts, olive oil, whole grains, legumes, fruits, and vegetables are linked with reduced inflammation markers and improved pain in some RA trials, although evidence is not uniform and comes from small studies. ^{[4] [5]}

• Practical substitution: Replacing refined snacks or processed meats with a small handful of nuts can reduce saturated fat and sodium intake, fitting long‑term, heart‑healthy habits recommended for people living with inflammatory diseases. ^[1]

What nuts are and are not proven to do in RA

• Direct RA outcomes: There are no large randomized trials showing that nuts alone lower RA biomarkers like C‑reactive protein (CRP) or erythrocyte sedimentation rate (ESR) or that they consistently reduce swollen/tender joint counts. Available evidence is indirect and comes mainly from whole‑diet or nutrient‑focused studies rather than nut‑specific trials. ^{[4] [5]}

• Complementary role: Nuts can reasonably be part of an anti‑inflammatory meal plan, but the most consistent dietary signal for RA symptom improvement remains marine omega‑3 fats (EPA/DHA) from fatty fish or fish‑oil supplements. ^{[2] [3]}

Practical guidance

• Emphasize omega‑3s: Include fatty fish (e.g., salmon, sardines) 2–3 times per week; fish‑oil supplements may offer modest symptom relief in RA for some people, with attention to bleeding risk and drug interactions. ^{[2] [3]}

• Include nuts smartly: A small handful (about 28–42 g) of unsalted nuts (e.g., walnuts, almonds, pistachios, hazelnuts) most days can support a heart‑healthy eating pattern without being positioned as an RA “treatment.” ^[6]

• Build a balanced plate: Aim for a Mediterranean‑style approach vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish as part of a comprehensive RA lifestyle plan, understanding that clinical effects vary and the evidence base is mixed. ^{[4] [5]}

• Watch calories and allergies: Nuts are calorie‑dense; portion control helps with weight management, which can benefit joint health and systemic inflammation. If you have tree‑nut or peanut allergies or intolerances, avoid these foods and seek other plant‑protein and healthy‑fat sources. ^[4]

Bottom line

• Nuts are a nutritious part of an anti‑inflammatory dietary pattern and can support overall health in people with RA, but current evidence does not show that nuts by themselves reliably reduce RA inflammation or improve joint symptoms. Pairing nuts with proven strategies especially increasing marine omega‑3 intake fits best with what research supports today. ^{[1] [2] [4] [5]}