Written by Joanna Foley, RD | Reviewed by Farzon A. Nahvi, MD
Updated on June 20, 2024
Key takeaways:
Because arthritis is an inflammatory condition, eating foods that promote inflammation may make symptoms worse.
Some of the foods thought to be the worst for arthritis include fried foods, foods high in added sugar, and foods high in purine (a natural compound linked to gout).
While there isn’t enough data to say for sure that cutting back on inflammatory foods will help improve symptoms — so don’t cut them altogether — limiting these foods can generally support overall health.
Foods that may help arthritis have anti-inflammatory effects, such as salmon, nuts, and berries.
Table of contents
Worst foods
Simple carbs
Salty foods
High-purine foods
Fatty foods
Sugary foods and drink
Fried foods
Gluten
Red meat & processed food
Alcohol
Dairy
Diet effect
Foods to try
Bottom line
References
AJ_Watt/E+ via Getty Images
Arthritis refers to any process that causes pain and inflammation in the joints. While there are over 100 different types, some of the most common types of arthritis include osteoarthritis, rheumatoid arthritis, and gout. The symptoms of arthritis may include swelling, pain, and stiffness in the joints, which can limit mobility.
Regardless of the type of arthritis you have, your diet may affect its severity. Knowing what foods to avoid with arthritis — and which ones to eat instead — may help you find some relief and best manage your overall health.
What are the worst foods for arthritis?
We’re not exactly sure what the worst foods for arthritis are. The data is limited on this topic. And the worst foods likely vary depending on your symptoms, type of arthritis, and other factors.
Since arthritis involves pain and inflammation in the joints, foods that are linked to higher inflammation in the body are believed to be the worst foods for arthritis. It’s also not clear whether limiting your intake of these foods can improve your symptoms.
That said, experts recommend limiting many of these foods in general for optimal health and well-being. Here are 10 potential foods to watch out for.
Simple carbohydrates
Simple carbohydrates, also known as refined carbohydrates, are a class of carbohydrates that are typically low in fiber and are quickly digested. Your body converts simple carbs into glucose (sugar) and raises your blood sugar levels very quickly. This often puts these foods higher on the glycemic index (GI).
Frequently eating foods with a high GI can contribute to inflammation, potentially making arthritis symptoms worse.
Examples of simple carbohydrates include:
Refined grains, like white rice and white bread
Fruit juices and other sweet beverages like soda
Desserts like ice cream and candy
Pastries and many other baked goods
Sweeteners like honey, sugar, and maple syrup
Salty foods
People with rheumatoid arthritis often take corticosteroids to help manage the condition, which can make the body hold onto more sodium (salt). Since excessive salt has been linked to inflammation, limiting your intake might help. The Arthritis Foundation recommends limiting salt intake to less than 1,500 mg daily.
Examples of salty foods include:
Heavily processed foods, like frozen entrees and fast foods
Packaged snacks like chips and cookies
Condiments like ketchup and mustard
Foods from a restaurant
Some sauces
Certain pre-packaged soups
High-purine foods
Purines are chemical compounds found in some foods. They can aggravate gout, a form of arthritis. If people with gout eat too many purines, a waste product called uric acid can build up in the joints. In turn, this can contribute to inflammation and other gout symptoms. But so far, it’s unclear how high-purine foods might affect other types of arthritis.
High-purine foods include:
Red meat, such as beef and pork
Processed meats like bacon
Some fish and shellfish, including anchovies, sardines, and mussels
Organ meats, such as liver
Alcohol
Foods high in saturated fat
Most research around saturated fat and its impact on arthritis risk comes from lab and animal studies. But saturated fat has been linked to increased inflammation, which is already high in people with arthritis. So, it may be worth cutting back on the following foods to see if it can help improve your joint health. Some examples to avoid include:
Butter
Coconut oil and other coconut products
Red meat
Processed meats, like sausages and bacon
Fast food, like pizza and burgers
High-fat dairy products, like ice cream and cheese
Pastries and many other baked goods
Foods and beverages high in added sugar
Some research has concluded that eating excessive amounts of sugar contributes to inflammation in the body. Sugary foods have also been associated with rheumatoid arthritis.
Examples of foods high in added sugar include:
Desserts like cookies, candy, and ice cream
Pastries like cake and donuts
Sweetened beverages like soda and sports drinks
Breakfast cereals, including granola
Condiments like ketchup and barbecue sauce
Flavored yogurts or other milk products
Becoming familiar with nutrition labels can help you identify the different names and types of sugar that might be hiding in your food.
Fried foods high in omega-6 fatty acids
Fried foods are typically fried in vegetable or seed oils, which tend to be high in omega-6 fatty acids. Like omega-3 fatty acids (a type of healthy fat), omega-6 fatty acids can also be part of a well-balanced diet. And while the research around omega-6 fatty acids is mixed, some evidence suggests that eating too many foods high in omega-6s and not enough omega-3s may be linked to inflammation.
Fried foods also tend to be higher in salt and lower in important nutrients like vitamins and antioxidants, which isn’t ideal for arthritis.
Examples of fried foods include:
French fries
Onion rings
Fried chicken
Egg rolls
Battered fish
Chips
Other foods that are crispy or have a battered coating
Foods containing gluten
Gluten, a type of protein found in wheat, barley, rye, and other grains, can have an inflammatory effect in some people. This may be true for people with autoimmune conditions like rheumatoid arthritis.
While not all people with this type of arthritis need to be gluten-free, some people report improved symptoms by avoiding gluten. However, removing gluten shouldn’t be the first line of defense for arthritis. This is because there isn’t yet enough evidence to fully support the link between gluten and arthritis-related inflammation.
If you think you might be sensitive to gluten, it’s a good idea to contact a healthcare professional or a registered dietitian for support.
Examples of gluten-containing foods include:
White, wheat, and rye bread
Grains, including barley, farro, and some brands of oats
Traditional pastas
Traditional doughs and crusts
Flour tortillas
Crackers
Red meat and processed meat
Red meats and processed meats are closely linked with some forms of arthritis, like gout. These meats contain high levels of hypoxanthine and adenine, two forms of purine that increase your chance of getting gout.
Processed meats also contain high levels of salt. This can also contribute to inflammation and increase your risk of symptoms for all types of arthritis.
Red meat and processed meat can include foods like:
Beef
Pork
Lamb
Sausage
Hot dogs
Bacon
Deli meat
Alcohol
Alcohol can affect arthritis in three different ways:
Alcohol makes you urinate more than usual, putting you at risk for dehydration. Since the cartilage in your joints is mostly made of water, dehydration can cause them to function more poorly, worsening your arthritis.
Like red meats, alcohol contains lots of purines. This allows uric acid to build up in your joints and puts you at risk for arthritis from gout.
Alcohol itself directly causes inflammation, making it more likely that you will develop arthritis symptoms.
When considering all three factors, it’s clear that you should avoid alcohol if you have arthritis.
High-fat dairy
Research on high-fat dairy has been conflicting. Some studies show that high-fat dairy products are linked to increased inflammation in the body. There’s also a study that showed that people who drank lots of dairy needed hip replacements more often than people who drank less dairy.
On the other hand, a European review of the link between dairy and inflammation actually showed that dairy has anti-inflammatory properties. And a Dutch study from 2019 showed that high-fat dairy products actually protect against the risk of osteoarthritis.
Because the evidence is so confusing, some people with arthritis decide to avoid dairy just to be safe. But others might continue consuming it until researchers can be sure what’s going on. Until the research about high-fat dairy is settled, either approach is a reasonable one to take.
Does diet affect all types of arthritis?
Diet may help in managing arthritis symptoms for all types of arthritis. In some cases, following an anti-inflammatory diet could slow disease activity and improve symptoms. But some foods may be more triggering for certain types of arthritis than others.
Do you need to avoid all inflammatory food if you have arthritis?
Not necessarily. Avoiding all inflammatory foods is impractical for most people and requires following a very strict diet. While knowing what foods trigger your arthritis is important, it’s better to focus on limiting them when possible rather than cutting them out completely. Any effort you make to reduce the amount of inflammatory foods you eat can still make a big difference in arthritis symptoms and your overall health.
One way to help you limit trigger foods is by focusing on the foods you can eat, enjoy, and have access to. To identify your trigger foods, it may be helpful to keep a symptom diary so you can log how you feel after eating certain foods. Then, for about 2 to 4 weeks, cut out potential trigger foods gradually to see if you notice any improvement.
What can you eat instead to help your arthritis?
There are many foods that can help arthritis and protect your joints. The following are examples of anti-inflammatory, healthful alternatives.
Herb and spice options include:
Turmeric
Garlic
Fruit and vegetable options include:
Berries
Cherries
Cruciferous vegetables, like broccoli, cabbage, and cauliflower
Sweet peppers
Pineapple
Healthy fat options include:
Fatty fish like salmon and trout
Olive oil
Nuts
Chia seeds
Plant-based protein options include:
Soy products like tofu
Beans
Other beneficial food options include:
Whole grains
Green tea
Spirulina and other microalgae
The bottom line
Because many types of arthritis are connected to inflammation, limiting inflammatory foods to the extent possible may help you find relief from your symptoms. Similarly, it’s a good idea to prioritize foods that fight inflammation. Be sure to also continue any prescribed treatments as recommended by a healthcare professional.
References
Andwele, M. (2021). Eat right for your type of arthritis. Arthritis Foundation.
Arthritis Foundation. (n.d.). 12 best foods for arthritis.
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