Top 17 Foods To Avoid If You Have Arthritis

To alleviate the symptoms of arthritis, individuals should consider refraining from consuming foods that trigger inflammation, such as those containing saturated fat and added sugar, as well as those that are rich in purines.

Continue reading to discover the foods that should be restricted when suffering from arthritis.

1. Inflammatory fats

Limiting certain types of fat is recommended by the Arthritis Foundation for individuals with arthritis due to their ability to increase inflammation in the body.

• Omega 6 fatty acids: Several oils, such as corn, safflower, sunflower, and vegetable, contain high levels of these acids. Omega 6 fatty acids are not harmful in moderation, but many people in the United States consume a lot of them.
• Saturated fat: Meat, butter, and cheese contain this type of fat. Saturated fat should account for less than 
  
  10%
   of a person’s total calorie intake daily.
• Trans fats: This type of fat can be harmful because it reduces “good” cholesterol, increases “bad” cholesterol, and raises inflammation levels. The Food and Drug Administration (FDA) banned trans fats from prepared foods in 
  
  2018
  . However, some processed foods may still contain trans fats, so people should check the nutrition facts panel and ingredients list to be sure.

2. Added sugar

According to a study conducted in 2020, individuals who consume sugary sodas may have a higher likelihood of developing rheumatoid arthritis (RA). Additionally, regular intake of sugary drinks can result in obesity, inflammation, and various other long-term illnesses.

It is important to check the food labels of breakfast cereals, sauces, and soft drinks for added sugars as many products have them in significant quantities.

3. High-salt foods

Consuming too much salt or sodium may heighten the risk of developing autoimmune disorders like RA and can exacerbate RA symptoms. Additionally, excessive sodium intake can elevate blood pressure and augment the likelihood of developing chronic ailments such as kidney disease, cardiovascular disease, heart failure, and stroke.

It is recommended that individuals limit their daily sodium consumption to 2,300 milligrams (mg) or less, equivalent to approximately 1 teaspoon of salt.

4. Nightshades

Vegetables belonging to the nightshade family have solanine, but research does not support the idea that they may cause arthritis discomfort.

Certain studies indicate that vegetables containing solanine could potentially disrupt the gut microbiota, leading to an indirect rise in inflammation. However, an animal trial discovered that numerous nightshade vegetables could, in reality, decrease inflammation.

The Arthritis Foundation recommends individuals who believe nightshades may worsen their symptoms to eliminate them from their diet for a few weeks, then reintroduce them one by one. Examples of nightshade vegetables include:

• tomatoes
• bell peppers
• chili peppers
• eggplant
• potatoes

Maintaining a record of the food intake can assist an individual in monitoring any possible adverse reactions to a particular food item. If the reintroduction of nightshades causes any symptoms, these vegetables must be eliminated from their diet.

5. Foods high in purines

Individuals suffering from gout may be recommended a low-purine diet in conjunction with their prescribed medications by a physician.

Foods containing purines can be converted into uric acid by the body, which can accumulate in the bloodstream and trigger a gout attack. The Centers for Disease Control and Prevention (CDC) lists the following food items as being high in purines.

• organ meat, such as liver
• beer and other alcohol
• cured meats such as ham, bacon, or lunch meats
• some seafood, such as mussels and scallops

In 2018, a review revealed that cauliflower, mushrooms, and beans, despite being rich in purine, are not associated with the risk of developing gout.

6. Advanced glycation end products (AGEs)

Inflammatory compounds known as AGEs tend to build up in tissues over time, particularly in aging individuals and those with conditions like diabetes and RA. Lowering AGE levels could potentially alleviate inflammation.

AGE levels in the body are elevated by both fat and sugar. Additionally, food processing techniques and cooking at high temperatures can cause food to have higher levels of AGEs.

7. Processed and red meats

Consumption of processed red meat and dairy products in high quantities can exacerbate the symptoms of RA. Additionally, some research has associated the intake of red meat with the premature development of RA. Conversely, arthritis symptoms may be alleviated by a diet that is predominantly plant-based.

8. Refined carbohydrates

Added sugars and grains that have undergone extra processing, resulting in the removal of fiber and nutrients, are known as refined carbohydrates. White bread, various baked goods, and desserts are some of the foods with high levels of refined grains.

The processing of grains into white flour or white rice results in the removal of a significant amount of fiber and essential nutrients, leaving behind a basic carbohydrate that has the potential to cause blood sugar spikes and increased inflammation.

Make an effort to incorporate complex carbohydrates, such as whole grains, brown rice, and quinoa, into your diet.

Arthritis may be exacerbated by diets that are rich in refined carbohydrates, which can lead to insulin resistance and a heightened risk of obesity – both of which are known risk factors for the condition.

Research indicates that individuals with knee osteoarthritis may experience a decrease in pain symptoms by following a diet low in carbohydrates.

9. High-fat dairy

Arthritis sufferers should be cautious with their consumption of milk, yogurt, and other dairy products due to their potential negative effects. The fat and sugar content of each product determines its impact. To combat arthritis, steer clear of full-fat dairy and sugar-infused products. Results indicate a correlation between elevated fat intake and the onset of inflammatory responses.

Eliminating dairy from your diet for a short duration if you suspect sensitivity or intolerance may assist in determining whether you experience improvement in your condition without dairy.

It is worth mentioning that certain dairy products, like kefir and yogurt, contain helpful bacteria known as probiotics. Kefir is a milk-based product akin to yogurt. According to research, a healthy balance of gut bacteria and probiotics can lower inflammation and potentially alleviate arthritis symptoms. When selecting dairy items, pick low-fat alternatives.

The tenth point is about omega-6 fatty acids.

When consumed excessively, omega-6 polyunsaturated fatty acids can aggravate inflammation. Sources of omega-6 fats that are commonly found include:

• Soybeans
• Corn
• Safflower
• Sunflower
• Canola oil
• Nuts
• Meat

Consider utilizing olive oil as your cooking oil, as it contains mainly monounsaturated fat. Furthermore, increase your intake of oily fish varieties, such as salmon, tuna, and cod.

11. Sugar-sweetened beverages

Sweetened beverages such as soda, fruit juice, and sweet tea are typically high in sugar. It is advised to restrict your intake of added sugar to no more than 9 teaspoons each day. To put it into perspective, a 12-ounce can of soda contains approximately 36 grams of sugar, which is equivalent to 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.

12. Fried foods

Foods that are fried often utilize oils abundant in saturated fat and omega-6 fatty acids. These have a relationship with heightened inflammation and amplified arthritis symptoms. Additionally, fried foods have other components like breading, salt, and added sugar that can also prompt inflammation.

Consider preparing your meals at home more frequently, allowing you to manage the ingredients you use. Choose air frying or baking as alternatives to frying.

13. Canned foods

Not every canned good needs to be avoided; only those with high levels of sugar or salt. For instance, canned fruit with added syrup generally has high sugar content, leading to inflammation. Search for canned fruit that contains water or 100% fruit juice with no added sugar.

Canned vegetables, meats, and soups often use salt as a preservative. To reduce your sodium intake, seek out low-sodium or no-added-salt options. Aim to limit yourself to 2 grams of salt each day.

14. Alcohol

Red wine, among other types of alcohol, has the potential to possess anti-inflammatory benefits due to the presence of antioxidants. It has been discovered that consuming up to 5 ounces of red wine on a daily basis can aid in the preservation of healthy joints.

15. Salt

The sodium found in salt is necessary for various bodily functions, however, excessive consumption (which occurs frequently) may result in issues. Studies indicate that a heightened intake of salt is linked to elevated inflammation and a greater likelihood of developing rheumatoid arthritis.

Search for foods that contain minimal sodium and lack any additional salt. Experiment with seasoning your meals by using herbs and spices such as ground pepper, oregano, cumin, minced garlic, or onion powder as alternatives. They enhance the flavor of your food in ways that salt cannot.

You can also opt for a seasoning blend that is salt-free. Several grocery stores offer shelves full of these mixes, providing a wide variety of options.

17. Gluten

Grains like wheat, barley, and rye contain a protein called gluten. Studies suggest that eliminating gluten from the diet may help alleviate inflammation in individuals with rheumatoid arthritis.

Additionally, research has revealed a correlation between individuals with celiac disease and rheumatoid arthritis, a condition in which the ingestion of gluten leads to inflammation in both the digestive system and other areas of the body due to an autoimmune response.

Although not everyone is gluten sensitive, a trial of avoiding such protein could help in determining if it’s the cause of your arthritis symptoms.

Diet can be beneficial.

• reduce inflammation levels in the body
• maintain a moderate weight
• promote tissue health and healing

In most cases, inflammation serves as a defense mechanism to protect the body from injury and assist in the healing of wounds. Nevertheless, if inflammation lasts for a prolonged duration, it can lead to chronic symptoms.

The level of inflammation in a person’s body is influenced by their diet, with certain foods promoting inflammation and others helping to alleviate it. The Arthritis Foundation has reported that research supports the idea that consuming anti-inflammatory foods can lower both the severity and advancement of arthritis symptoms.

Inflammation levels can also be affected by an individual’s weight. Cytokines, immune cells that promote inflammation, are produced by fat cells. Managing weight with a appropriate diet could lead to a balanced weight, which in turn can alleviate inflammation and abate joint tension.

Certain types of arthritis are associated with particular foods that act as triggers. For instance, consuming foods with high purine content can escalate the likelihood of experiencing a gout attack.

Following an anti-inflammatory diet can aid in maintaining good health and preventing chronic inflammation symptoms. The Mediterranean diet is one of the extensively studied anti-inflammatory diets that concentrates on specific food items including:

• olive oil
• whole grains, fruits, and vegetables
• lean meats, eggs, and fish
• nuts and seeds

The Arthritis Foundation acknowledges that limiting added sugar, alcohol, and red meat while also incorporating moderate amounts of dairy products is consistent with the Mediterranean diet and may potentially decrease inflammation and pain associated with osteoarthritis as well as safeguard against the risk of fractures.

Without counting calories or restricting portion sizes, certain individuals adhering to the Mediterranean diet may also experience weight loss.

In 2018, a study conducted on a vast population discovered that adhering to the Mediterranean diet could reduce the chances of RA occurrence in men. Additionally, a separate study proposes that antioxidants present in this diet could alleviate the pain for individuals diagnosed with RA.

Consuming a diet that is based on plants can assist an individual in achieving and retaining a healthy weight within a moderate range.

Additional pointers that could aid in the management of arthritis are:

• Low-impact exercise: This type of activity helps a person stay active without damaging the joints. The 
  
  CDC
   recommend walking, swimming, or cycling.
• Cooking methods: Certain cooking methods can make nutrients more available. For example, steaming rather than boiling, and lightly frying in a healthful oil rather than deep-frying, can make nutrients easier to absorb.
• Sun exposure: Vitamin D is essential for bone health because, according to the Arthritis Foundation, it helps the body absorb calcium. While some food sources contain vitamin D, the easiest way to get adequate vitamin D is to spend some time in the sunshine.

Summary

Your daily inflammation levels can be affected by the food you consume. Alterations to your diet may alleviate the symptoms of arthritis if you have been diagnosed with the condition.

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.