When you have arthritis, the amount of inflammation you experience can be affected by many factors—including your diet. Foods high in sugar, fat, sodium, or simple carbs can cause inflammation that may worsen your arthritis symptoms.
There are 12 key beverages and foods to avoid when you have arthritis, including:
- Red meat
- High-fat dairy
- Foods high in omega-6s
- Salt
- Sugary foods and drinks
- Fried foods
- Canned foods
- Alcohol
- Refined carbs
- Processed foods
- Gluten-containing foods
This article discusses these 12 foods and drinks you may want to avoid when you have arthritis.
:max_bytes(150000):strip_icc()/GettyImages-1155949505-2fab848606694186bf85b88ddb036a8e.jpg "12 Foods To Avoid When You Have Arthritis (1)")
Red Meat
Red meats are higher in fat—particularly saturated fat—than white meats and plant-based proteins. Studies have associated red meat intake with increased levels of inflammation, which may worsen joint swelling and arthritis symptoms.
One study found that substituting red meat with chicken, fish, legumes, or nuts was associated with lower inflammatory biomarkers.
High-Fat Dairy
Milk, yogurt, and other dairy products can be bad for arthritis, but it depends on the amount of fat and sugar a particular product contains.
In general, avoid full-fat dairy and products with added sugar when you have arthritis. Research has shown a link between a high-fat diet and inflammatory reactions.
If you suspect you are sensitive to or intolerant of dairy, eliminate dairy for a brief period of time. This step could help you discover if you feel better when dairy is absent from your diet.
Note that some dairy products—such as yogurt and kefir—have probiotics, or beneficial bacteria. (Kefir is a milk product that is similar to yogurt.) Research suggests that probiotics and a healthy mix of gut bacteria decrease inflammation and could help reduce arthritis symptoms. Opt for low-fat options.
Limiting Red and Processed Meats on a Heart-Healthy Diet
Omega-6 Fatty Acids
Omega-6 fatty acids areessential polyunsaturated fatty acids that you can only get through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function and bone health. However, consuming too many omega-6s can cause inflammation and make arthritis worse.
Common sources of omega-6 fats include:
- Soybeans
- Corn
- Safflower
- Sunflower
- Canola oil
- Meat
This doesn't mean you should entirely avoid these foods, as they all have nutritional benefits. You just need to ensure that your daily intake of omega-6s doesn't exceed your intake of omega-3s (which have anti-inflammatory effects).
And today, that is what most commonly happens. According to research from the Mid-America Heart Institute, Americans consume 20 times more omega-6 fatty acids (mainly through red meat) than omega-3 fatty acids.
To this end, consume omega-6 foods in moderation while increasing your intake of omega-3 foods like salmon, mackerel, sardines, anchovies, and other fatty fish. Also, try cooking with olive oil, which is primarily monounsaturated fat.
Salt
Your body needs the sodium in salt for many functions, but consuming too much (which is common) can be problematic. Research has associated high salt intake with greater inflammation and an increased risk for developing rheumatoid arthritis.
Look for foods that are low in sodium and have no added salt. Try flavoring your food with herbs and spices, such as ground pepper, oregano, cumin, minced garlic or powder, or onion powder instead. They will enrich the taste of your food in ways that salt can't.
Or try a seasoning mix that doesn’t have any added salt. Many grocery stores devote shelves to such seasoning mixes, so the choices are plentiful.
Salt's Effect on Immune Cell Function
Sugar-Sweetened Beverages
Soda, fruit juices, sweet tea, and other sweetened drinks often contain a lot of sugar. Try to limit your total added sugar intake to 9 teaspoons per day. (For the sake of comparison, a 12-ounce can of soda has about 36 grams of sugar or more than 8 teaspoons.)
Try unsweetened versions of your favorite sweetened beverages or add natural flavors (like fresh lemon or lime slices) to your plain drinks.
What Is Natural Flavor?
Fried Foods
Fried foods are often cooked in oils that are high in saturated fat and omega-6 fatty acids. Both have been associated with increased inflammation and an increase in arthritis symptoms.
Fried foods often contain other ingredients—breading, salt, and added sugar—that can also lead to inflammation.
Try making your meals at home more often so you can control what goes in them. Instead of frying, opt for air frying or baking.
Canned Foods
You don't have to steer clear of all canned goods, just those high in sugar or salt.
For example, fruit canned in syrup usually contains a lot of added sugar, which can increase inflammation. Look for fruit canned in water or 100% fruit juice without added sugar.
Salt is used as a preservative in many canned goods, including vegetables, meats, and soups. Look for products that are either low in sodium or include no added salt. Try to keep your salt intake to 2 grams per day.
Alcohol
Some types of alcohol, like red wine, can have anti-inflammatory properties because they contain antioxidants. Drinking no more than 5 ounces of red wine daily has been shown to promote joint health.
For other types of arthritis, like gout, alcohol can trigger a flare. Studies have associated all types of alcohol with an increased risk of developing gout and more frequent gout flares.
Refined Carbohydrates
When grains are processed into white flour or white rice, most of the fiber and nutrients are stripped away. This leaves the grain as a simple carbohydrate, which is more likely to spike blood sugar and increase inflammation.
Try to eat more complex carbohydrates, like brown rice, quinoa, and whole grains.
Candy and Dessert
Added sugars don’t offer any nutritional value. This is why they're often referred to as “empty calories.” Worse, they can increase inflammation.
Limit your added sugar intake to those 9 teaspoons per day. Common food sources of added sugar include candy, desserts, baked goods, ice cream, processed snacks, and condiments like ketchup and barbecue sauce.
Watch Out for Hidden Sugars
Read food labels to find the grams of added sugar and look for ingredients that end in “ose,” like sucrose and fructose.
Processed Foods
Highly processed foods such as frozen meals, lunchmeat, baked goods, fast food, and packaged snacks usually have refined grains and added sugars, salt, and fat to help them last on store shelves and maintain flavor. These can all increase inflammation.
Eating a highly processed diet is associated with increased obesity and insulin resistance, which could indirectly worsen arthritis symptoms.
Gluten
Gluten is a protein in grains like wheat, barley, and rye. Some research has found that a gluten-free diet can benefit rheumatoid arthritis patients by reducing inflammation.
Studies have also found an association between people who have celiac disease and rheumatoid arthritis. Celiac disease is an autoimmune disease in which gluten triggers inflammation in the gut and elsewhere in the body.
Not everyone is sensitive to gluten, though. You might try avoiding it to see if your arthritis symptoms improve.
Which Foods Are Good to Eat if You Have Arthritis?
Some foods can help reduce inflammation and are good choices if you have arthritis. These include:
- Fatty fish like salmon and tuna
- Nuts, including almonds, peanuts, pistacios, and hazelnuts
- Berries, including blueberries, raspberries, and strawberries
- Dark, leafy greens like kale and spinach
- Olive oil
- Garlic and onions
Summary
Food can play a role in the amount of inflammation you deal with every day. If you’ve been diagnosed with arthritis, simple diet changes could help manage your symptoms.
Research shows that foods high in saturated fat, omega-6 fats, sugar, and salt could intensify arthritis symptoms. Instead, aim for a diet full of vegetables, fruit, omega-3s, and whole grains to help reduce inflammation in your joints.
