RA-Friendly Foods: Inflammation-Fighting Desserts

Having rheumatoid arthritis doesn’t mean you have to skimp on dessert. Here are 8 inflammation-fighting treats that will also satisfy your sweet tooth.

cherry cobbler
It’s true! A little cherry cobbler is good for you.Daniel Hurst/Stocksy

Sweet treats don’t have to be your enemy.

When you have rheumatoid arthritis (RA), building your diet around foods that help curb the inflammatory response is important, but that’s easier said than done — especially when it comes to desserts.

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The hope is that anti-inflammatory diets — including desserts — will help lessen the chronic inflammation and therefore lessen the painful symptoms many people with RA live with each day. “It may also lessen the damage that inflammation causes to joint cells and blood vessels,” explains Lona Sandon, PhD, an associate professor in the department of clinical nutrition at UT Southwestern Medical Center in Dallas, who also has RA. “Chemicals found in fruits, vegetables, and some spices can impact the production of inflammatory markers found in high levels in people with RA. Some may even act in similar ways to nonsteroidal pain relievers.”

There’s no magic-bullet anti-inflammatory food that will slow down the condition’s progression, but healthy choices will keep your body properly fueled so you can decrease your chances of rheumatoid arthritis-associated illnesses, such as heart disease. By selecting small-portion, low-calorie desserts, you can get the nutrition you need while still satisfying that sweet tooth.

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To Start, Make Healthy Substitutions

In general, try to keep added sugar to less than 6 to 9 teaspoons per day by reducing the number of sugary foods you eat each day, says Dr. Sandon. “A bowl of fresh berries is a healthier way to go than a slice of berry pie,” she says. “Yogurt with no sugar added can replace ice cream. Healthy fats from snacking on almonds or walnuts is better for you than snacking on candy bars and do not come with added sugar and calories.”

Ruth Frechman, RDN, author of The Food Is My Friend Diet, adds: “Desserts don’t have to be cheesecake, chocolate chip cookies, or brownies. Choosing desserts with a fruit base adds necessary nutrients as well as delicious flavors. For example, pairing strawberries with rhubarb for a crumble is a wonderful dessert. Half the fun is trying new recipes.”

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Eight Yummy Anti-Inflammatory Dessert Ideas That People With RA Can Feel Good About

1. Fruit Salad 

Fruit contains different anti-inflammatory compounds, so toss your salad with a variety of delicious produce like oranges and strawberries, says Sandon.

2. Dark Chocolate 

Dark chocolate makes for a tasty dessert. “However, the percentage of cacao is not a useful standard,” says Frechman. “The amount of antioxidants and anti-inflammatory properties are dependent on the processing.” For instance, Frechman says a dark chocolate bar could be made up of 90 percent cacao and not have any health benefits. Instead, choose 100 percent unprocessed cacao (natural unsweetened cocoa). Side note: Frechman says she puts a teaspoon of cocoa powder in her coffee for a delicious mocha latte. Or how about a dark chocolate dipped frozen banana?

RELATED: 8 Healthy Reasons to Eat Dark Chocolate

3. Yogurt With Berries, Granola, or Walnuts 

This treat is full of protein and antioxidants, says Sandon, and blueberries are a great option. In a survey of 217 people living with RA, more than 10 percent of respondents said blueberries improved RA symptoms. Buy plain, low-fat yogurt to avoid the high sugar levels of flavored snacks. If you don’t want granola, opt for a handful of heart-healthy nuts like walnuts, which offer omega-3 benefits — nutritious fats that reduce inflammation.

RELATED: Will the Keto Diet Help Ease Joint Pain?

4. Cottage Cheese With Berries and Cinnamon

Just like yogurt desserts, this treat offers a healthy dose of protein from the cottage cheese. Plus, research has shown that cinnamon can help protect against inflammation. A separate review of studies also found cinnamon inhibits the rise of a category of pro-inflammatory small proteins called cytokines, which other research has shown are involved in both the initiation and the persistence of pathologic pain. Any cheeses high in whey, such as cottage cheese, are strong antioxidants, according to MDLinx.

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5. Pineapple Upside-Down Cake 

Pineapple is a great anti-inflammatory food, and pineapple upside-down cake is usually a midrange calorie choice if you stick to a 2-inch portion size, says Frechman.

6. Yogurt With Banana and Curry 

This unique dessert provides a sweet treat with an added anti-inflammatory boost from the Indian spice curry, Frechman adds.

RELATED: 15 Herbs and Spices for Rheumatoid Arthritis Symptom Relief

7. Cherry Cobbler 

Similar to pineapples, cherries are RA foods that can pack a healthy anti-inflammatory punch, Frechman says. Eat a small serving of cobbler, which has less crust than pie.

8. Grilled Peaches With Ricotta Cheese 

According to the Arthritis Foundation, canned peaches in syrup contain more vitamin C (a great inflammation fighter) than fresh. Grill or lightly broil, then add a dollop of buffalo ricotta, which reduces oxidative stress, as one study noted.

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Be Smart, and You Can Satisfy That Sweet Tooth

In general, Frechman states that when you have RA, be aware of the potential risk for nutrient deficiencies. “Following healthy guidelines, even with desserts, goes a long way to achieving better overall health,” she says. “Focus on a plant-based diet that includes whole grains, fruits, vegetables, nuts, and seeds. Be sure to include low-fat calcium-rich foods like milk, yogurt, and cheese.”

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Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Resources

  • Tedeschi SK, Frits M, Cui J, et al. Diet and Rheumatoid Arthritis Symptoms: Survey Results From a Rheumatoid Arthritis Registry. Arthritis Care & Research. December 2017.
  • Shishehbor F, Rezaeyan Safar M, Rajaei E, Haghighizadeh MH. Cinnamon Consumption Improves Clinical Symptoms and Inflammatory Markers in Women With Rheumatoid Arthritis. Journal of the American College of Nutrition. May 3, 2018.
  • Mollazadeh H, Hosseinzadeh H. Cinnamon Effects on Metabolic Syndrome: A Review Based on Its Mechanisms. Iranian Journal of Basic Medical Sciences. December 2016.
  • Zhang JM, An J. Cytokines, Inflammation, and Pain. International Anesthesiology Clinics. Spring 2007.
  • Saleh N. 10 Foods Clinically Proven to Reduce Inflammation. MDLinx. July 29, 2019.
  • Anti-Inflammatory Fruits and Veggies — Fresh, Canned or Frozen? Arthritis Foundation. June 12, 2023.
  • Basilicata MG, Pepe G, Adesso S, et al. Antioxidant Properties of Buffalo-Milk Dairy Products: A ß-Lg Peptide Released After Gastrointestinal Digestion of Buffalo Ricotta Cheese Reduces Oxidative Stress in Intestinal Epithelial Cells. International Journal of Molecular Science. July 4, 2018.
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