THE JOINT

Your weekly dose of RA wellness

The Nutrition Edition

Welcome back to The Joint.

I’ve been thinking a lot about how much there is to talk about when it comes to living well with RA. Nutrition. Movement. Supplements. Mindset. Research. Trying to fit everything into one email every week started to feel rushed and overwhelming.

So I'm changing the flow.

From now on, each week will focus on one topic so we can explore it in more detail. We’ll rotate through nutrition, movement, mindset, and research so nothing gets lost and you actually have time to try things before moving on.

This week is Nutrition Week.

Specifically, we’re talking about nightshades and RA. Tomatoes in particular.

Can you eat them?
If you can’t, what do you use instead?
And how do you know if they’re even a problem for you?

Let’s get into it.

Food Focus: Tomatoes, Friend or Foe?

Nightshades come up a lot in the autoimmune world, especially tomatoes. They’re often labeled as inflammatory, but the reality is more nuanced.

Nightshades include tomatoes, peppers, eggplant, and white potatoes. They contain natural plant compounds that help protect the plant. The concern is whether those compounds can contribute to inflammation in some people with autoimmune disease.

There is no strong evidence showing that nightshades worsen rheumatoid arthritis across the board. In fact, studies looking at tomatoes specifically do not consistently show increases in inflammatory markers like CRP or IL-6. Some research even suggests tomatoes may lower certain inflammatory signals.

So where does the controversy come from?

Most of it comes from gut-focused research and individual experience. Some compounds in certain nightshades, particularly potatoes, have been shown in lab and animal studies to irritate the gut lining in susceptible systems. That may help explain why some people with autoimmune conditions feel better when they reduce nightshades, even though this isn’t universal.

This is where personal experimentation is key.

I can honestly say I avoided nightshades for a long time. After looking at the research, I slowly reintroduced them and realized they don’t cause issues for me. I don’t avoid them, but I also don’t center my meals around them.

If tomatoes work for you, there’s no reason to force their removal. If they consistently leave you feeling worse, it’s reasonable to limit them without turning it into a hard rule.

If you’re curious about reducing tomatoes for a bit, having good swaps makes the process feel supportive instead of stressful. That’s exactly what the recipes below are designed to do.

Tomato-Free, Anti-Inflammatory Recipes

Beet & Pumpkin Seed Power Bowl A nourishing grain-free bowl using roasted beets for richness and pumpkin seeds for texture. Make This

Butternut Squash & Herb Sheet-Pan Chicken A simple, anti-inflammatory sheet-pan meal using roasted squash for natural sweetness and depth. Make This

Lemon Dill Fish Soup with Carrots & Squash A light, anti-inflammatory fish soup that uses carrots and squash to add body and flavor. Make This

Supplement Spotlight: Glucosamine & Chondroitin

Glucosamine and chondroitin are two supplements commonly used for joint health. They’re naturally found in cartilage and are often taken together. The research is mixed, but some studies suggest they may support joint comfort and mobility in certain people, especially with consistent use over time.

You might consider this supplement if you:

• Have ongoing joint stiffness or discomfort
• Are looking for non-pharmaceutical support alongside your current plan

You may want to skip or be cautious if you:

• Have shellfish allergies (many forms are shellfish-derived)
• Take blood thinners or have upcoming surgery

This is one of those supplements where personal response matters. Some people notice subtle improvement after a few months. Others don’t.

I go into forms, dosing considerations, safety, and how to evaluate quality in more detail on the website.

Did You Know?

Inflammation isn’t influenced only by what you eat, but also when you eat.

Emerging research suggests late-night meals may worsen next-day stiffness and fatigue in some people with RA, likely due to disrupted circadian rhythms and glucose regulation.

It’s one of those small timing factors that doesn’t get talked about much, but can quietly affect how you feel.

Remember

Nutrition doesn’t need to feel stressful.

RA already asks a lot of your body and your mind. Your food choices don’t need to add to that load. Small adjustments, made with curiosity instead of pressure, tend to last longer and feel better.

Progress doesn’t come from doing everything perfectly. It comes from paying attention and giving yourself some grace.

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