Written by Joanna Foley, RD, CLT | Reviewed by Samantha C. Shapiro, MD. for Good Rx
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).
There isn’t enough data to say for sure that cutting back on inflammatory foods will help improve symptoms. So you don’t need to avoid these foods altogether. But in general, limiting these foods can support overall health.
Foods that may help arthritis have anti-inflammatory effects, such as salmon, nuts, and berries.
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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 health.
What are the worst foods for arthritis?
We’re not sure. 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 seven 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. This is because many forms of arthritis involve inflammation of the joints.
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 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 barbeque 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
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 healthy 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 low in important nutrients like vitamins and antioxidants, which is not 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 should not 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 is a good idea to contact your healthcare provider 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
Does diet affect all types of arthritis?
It could. The Arthritis Foundation reports that diet can help you manage arthritis symptoms. They report that following an anti-inflammatory diet could “slow disease activity and improve symptoms.” However, 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 is 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 one by one 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. Some examples include:
Fatty fish like salmon and trout
Turmeric
Olive oil
Sweet peppers
Nuts
Berries
Cherries
Cruciferous vegetables, like broccoli, cabbage, and cauliflower
Garlic
Chia seeds
Pineapple
Spirulina and other microalgae
Whole grains
Soy products like tofu
Beans
Green tea
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 provider.
References
Andwele, M. (2021).
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