Arthritis is a condition marked by joint inflammation and pain, affecting millions of people worldwide.
While medications and physical therapy remain central to treatment, growing evidence suggests that diet also plays an important role in managing arthritis symptoms.
Certain foods can promote inflammation and worsen joint pain, and limiting their intake may help reduce discomfort and improve quality of life. Below are eight foods that research and expert advice suggest people with arthritis should consider avoiding.
Sugar tops the list. Foods high in added sugars—such as candy, pastries, and sugary drinks—can trigger inflammatory responses in the body. Sugar intake stimulates the release of cytokines, chemical messengers that promote inflammation.
A study published in Nutrition found that individuals who consumed higher amounts of sugar had elevated levels of inflammatory markers. Reducing sugar intake may therefore help ease arthritis-related pain.
Red meat is another food commonly linked to inflammation. Meats such as beef and pork are high in saturated fats, which have been shown to increase inflammatory activity in the body.
Research published in the American Journal of Clinical Nutrition reported that diets rich in red meat were associated with higher levels of inflammation. Choosing lean proteins such as poultry, fish, or plant-based alternatives may be a better option for people with arthritis.
Processed and fried foods are also associated with increased inflammation. These foods often contain trans fats, which are known to promote inflammatory processes and contribute to chronic disease.
A study in the Journal of Lipid Research found that trans fats can significantly increase inflammatory markers. Reducing consumption of fried foods and processed snacks may help lower inflammation and joint pain.
Refined carbohydrates, including white bread, white rice, and many baked goods, can cause rapid spikes in blood sugar levels.
These spikes can activate inflammatory pathways in the body. Research published in the American Journal of Clinical Nutrition linked high intake of refined carbohydrates to increased inflammation. Replacing refined grains with whole grains such as brown rice, whole wheat bread, and quinoa may help support joint health.
Dairy products may trigger symptoms in some people with arthritis. Although dairy is a valuable source of calcium, certain proteins in dairy can provoke inflammatory responses in sensitive individuals.
A study in the Journal of Nutrition and Metabolism found that some participants experienced increased pain and inflammation after consuming dairy products. Those who suspect dairy may be a trigger could consider eliminating it temporarily and exploring alternatives such as almond or soy milk.
Alcohol consumption, particularly in excess, has also been linked to increased inflammation.
A study published in the British Journal of Nutrition reported that alcohol intake was associated with higher levels of inflammatory markers. Limiting alcohol may help reduce inflammation and improve arthritis symptoms.
Salt is another dietary factor that may worsen arthritis. High sodium intake can cause fluid retention, leading to joint swelling and increased pressure.
Research published in Arthritis & Rheumatology suggests that a high-salt diet can aggravate arthritis symptoms. Cutting back on processed foods and avoiding added salt can help manage joint discomfort.
Finally, foods high in advanced glycation end products (AGEs) should be limited. AGEs form when foods are cooked at high temperatures, such as grilling or frying. These compounds have been shown to promote inflammation.
A study in The Journal of Clinical Endocrinology & Metabolism linked diets high in AGEs to increased inflammatory levels. Using gentler cooking methods, such as steaming, boiling, or low-temperature baking, can help reduce AGE formation.
In summary, dietary choices can play a meaningful role in managing arthritis pain. Limiting foods high in sugar, red meat, processed and fried foods, refined carbohydrates, dairy, alcohol, salt, and AGEs may help reduce inflammation and ease joint symptoms.
Adopting these dietary changes, alongside medical care, may contribute to better joint health and an improved quality of life for people living with arthritis.
