Arthritis diet: What food and drink should you avoid?

Arthritis is a condition that causes inflammation and pain in a joint. There are several different types of arthritis, such as osteoarthritis and rheumatoid arthritis. Each type has different causes and treatments.

Nearly 59 million U.S. adults have arthritis. The condition is the leading cause of disability in the United States.

The Arthritis Foundation suggests that some foods can increase inflammation in the body. This inflammation can make arthritis pain and symptoms worse. It can be helpful to avoid foods that cause inflammation if you have arthritis.

Free sugars

The World Health Organisation (WHO) refers to free sugars as any sugars added to foods and drinks, as well as sugars naturally present in honey, syrups, and fruit juices. Free sugar is typically added to foods and drinks such as:

• pastries
• cookies
• honey
• sodas
• fruit juice
• sauces
• ready meals

The WHO recommends that your sugar consumption should be less than 10% of your total calorie intake. Some research suggests that high sugar intake may increase inflammation in the body.

In a 2017 study, participants reported that desserts and soda were among some of the foods that made their rheumatoid arthritis symptoms worse. Another study from 2016 suggests that regularly drinking sugar-sweetened beverages such as fruit juices was linked with a higher risk of developing arthritis between the ages of 20 and 30.

But these are low quality studies that can’t prove any of these foods actually cause arthritis. Higher quality research is still needed.

Ultra-processed foods

Ultra-processed foods are made mostly from substances that have been extracted from food, such as oils, sugars, and proteins. This includes foods such as:

• packaged snacks, such as chips and cookies
• frozen meals
• energy or protein bars
• instant soups

Limited research has linked ultra-processed foods with increased inflammation. Although there haven’t been any studies on people with arthritis, it is thought that regularly eating these foods may make arthritis symptoms worse.

Red meat and processed meat

A 2022 study suggests a link between increased consumption of processed meat and a higher risk of rheumatoid arthritis. Reducing the amount of red and processed meat you eat may help with your arthritis symptoms.

Research from 2021 also suggested that eating a high amount of red meat may be linked to getting an early diagnosis of rheumatoid arthritis. The study recommends that eating less red meat may be helpful for people who are at risk of developing rheumatoid arthritis.

It’s important to know that research can often prove conflicting on whether red meat can worsen symptoms of arthritis. A 2021 meta-analysis found no association between red meat and developing rheumatoid arthritis.

Certain types of fats

Certain types of fats can lower inflammation in the body. This includes foods such as:

• oily fish
• avocados
• walnuts

It’s important to know that other fats may increase inflammation, which could make arthritis symptoms worse. Consider speaking with a healthcare professional such as a dietician who can help you put together an eating plan.

Gluten and dairy

The Arthritis Foundation notes that joint pain is a common symptom of gluten sensitivity. Gluten is found in foods made with wheat, such as:

• bread
• crackers
• cakes
• pasta

If you think that gluten may be increasing your arthritic symptoms, consider speaking with a doctor before removing it from your diet. There are tests available to rule out autoimmune diseases triggered by consuming gluten, such as celiac disease. A doctor can help you identify what the most suitable treatment plan may be.

There is evidence to suggest that following a gluten-free diet can help reduce arthritis symptoms in some people. But the research on the connection between gluten and arthritis is mixed. Other studies suggest that removing gluten from the diet has no effect on arthritis symptoms.

Some experts also suggest that people with arthritis may be sensitive to dairy. But other research points to the fact that dairy can reduce inflammation in the body.

There are several types of dairy products that may have different effects on the body. If you have arthritis, you may want to try eliminating dairy for a while to see whether it helps with your symptoms.

What food and drink can help arthritis?

A 2017 study suggests that a healthy Mediterranean diet could reduce inflammation and improve osteoarthritis symptoms. A Mediterranean diet includes the following foods:

• fruit
• vegetables
• legumes
• whole grains
• fish and poultry

Research on the effectiveness of the Mediterranean diet for arthritis prevention is conflicting, but it can still help you adopt a healthy diet.

Foods and drinks that may help reduce arthritis symptoms include:

• Fresh fruit and vegetables: Research from 2020 suggests that eating 5 or more seasonal fruit and vegetables per day, such as berries and leafy green vegetables, could help improve arthritis symptoms.
• Omega-3 fats: Found in foods like oily fish and flaxseeds, these types of fats may help reduce inflammation and pain in joints.

Treatment options

Treatment options for arthritis will depend upon which type of arthritis you have and may include the following:

Medications

Medication may help decrease pain or prevent more damage to your joint. A doctor may suggest the following:

• Nonsteroidal anti-inflammatory medications (NSAIDs): They can help reduce inflammation and pain. Examples include naproxen (Aleve) and ibuprofen (Advil).
• Corticosteroids: This medication can be taken orally or injected straight into your joint and is fast acting against inflammation. Examples include prednisone (Rayos) and methylprednisolone (Medrol).
• Disease-modifying antirheumatic drugs (DMARDs): This medication aims to slow or stop the inflammation that is causing joint pain. Examples include methotrexate (Trexall) and sulfasalazine (Azulfidine).

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Surgery

Different types of surgery may be available to you depending on what type of arthritis you have. A surgical procedure may help manage pain or mend joint damage.

The types of surgery for arthritis can include:

• arthroscopy, a minimally invasive surgery that aims to treat issues within the joint
• osteotomy, a procedure that can involve cutting a bone to mend and reshape any damage
• joint resurfacing, a procedure that aims to replace part of a join, such as a knee or hip joint

Other treatment

Other strategies that can help with arthritis include:

• exercise, to help with joint stiffness and pain
• heat and cold therapies, to reduce pain and swelling
• splints or braces, to allow your joints to rest
• relaxation therapy, where you learn to relax your muscles to relieve pain

Summary

Certain foods can increase inflammation in your body, which can make arthritis pain worse. You may want to avoid the following foods:

• foods containing free sugars
• red and processed meat
• foods containing trans fats
• ultra-processed foods 

Some, but not all, people find it helpful to avoid gluten or dairy. Consider avoiding these foods for a period of time, to see if this helps improve your symptoms.

To prevent arthritis or reduce symptoms, it may help to eat a Mediterranean diet. These nourishing foods can reduce inflammation and may help ease your symptoms.

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