If you have rheumatoid arthritis (RA), every meal is an opportunity to give your joints some support, and that includes breakfast.

While there’s no specific diet that can cure RA, foods with anti-inflammatory properties can help soothe joint pain and stiffness — a process that starts in the gut. “When you eat, your food goes through 20 feet of bowel, the most important barrier between the outside world and the inside world, and, in fact, the immune system,” says Aly Cohen, MD, founder and medical director of Integrative Rheumatology Associates in Princeton, New Jersey. “The gut is the connection between how we eat and how our joints feel.”

Unfortunately, typical breakfast foods, like scones, waffles, and cereals, aren’t the best choices. “All of these are pretty much carbohydrates, which break down very quickly in the body into sugary components, and sugar is inflammatory,” says Dr. Cohen. Instead, aim for an anti-inflammatory meal that includes protein, healthy fats, and antioxidants. Try leftovers from a healthy dinner, like grilled chicken and vegetables, or make one of these RA-friendly breakfasts:

1. Greek Yogurt With Fruit

Yogurt is packed with filling protein and good bacteria. An older landmark study reported that women who ate low-fat yogurt daily for nine weeks had reduced signs of inflammation, compared with women who didn’t. Another study found that yogurt consumption was associated with lower levels of inflammatory markers, and as the study authors note, “may be an important part of a healthy diet, designed to mitigate systemic inflammation.”Cohen recommends plain Greek yogurt, which has more protein than other kinds. Just check the ingredients list to make sure there’s no added sugar. Then add a sliced organic green apple or a handful of organic berries. These whole fruits contain inflammation-fighting antioxidants, as well as fiber, such as pectin. According to research, as your gut ferments this type of fiber, it produces fatty acids, which may inhibit inflammatory responses.

2. Salmon Omelet

Try scrambling a couple of eggs and adding some shredded grilled salmon. In one classic study with 176 participants, people with RA who ate fish at least twice a week had less disease activity than those who ate fish less than once a month.One reason for that could be the omega-3 fatty acids in fish, which help control inflammation. A comprehensive review of research noted that for those with RA, omega-3s can improve morning stiffness, joint pain, swelling, and overall disease activity.

Look for eggs from hens fed flaxseed, which is rich in omega-3s. Says Cohen, “Often the ones that are fed omega-3s have omega-3s in them, which is a very good fat.”

3. Avocado Toast or Wraps

Mash an avocado and spread it on some toast. Even better, try gluten-free toast. Cohen finds that some people with RA feel better when they reduce their gluten intake. Another option: Spread the avocado mash on a few leaves of butter lettuce, add some hummus or halved cherry tomatoes, and wrap the leaves like a breakfast burrito.

Avocados are rich in monounsaturated fats, which may protect joints from inflammation. Eating a diet high in saturated and trans fats can lead to an increase in disease activity, partly because they increase inflammation. The vehicle for the avocado is important too. As your gut digests the fiber in the toast or lettuce, your body may produce additional anti-inflammatory compounds.

4. Almond Butter With Vegetable Sticks

Almonds are rich sources of protein, and like avocados, they contain a healthy helping of monounsaturated fats. Spoon some almond butter onto a plate and dig in with slices of celery or jicama, both of which contain fiber and antioxidants, which are helpful in fighting symptoms of RA.