Foods to avoid if you live with arthritis

The term “arthritis” refers to more than 100 different inflammatory conditions that affect the joints in your body. In some cases, arthritis may even be a symptom of other health conditions. 

Some of the conditions that involve arthritis symptoms include:

• Ankylosing spondylitis: inflammation of the spine joints and ligaments
• Fibromyalgia: widespread pain in joints, muscles, and bones
• Gout: inflammation caused by uric acid that causes flares, often in the big toe or limbs
• Juvenile idiopathic arthritis: joint pain in children
• Lupus: an autoimmune condition that involves joint pain, fatigue, and skin rashes
• Osteoarthritis: inflammation and pain in the joints, especially in older adults, often affecting hips, knees, and hands
• Psoriatic arthritis: arthritis that manifests with psoriasis and impacts skin, joints, and bone attachments
• Reactive arthritis: joint inflammation from infections that often resolves within weeks
• Rheumatoid arthritis: an autoimmune condition that causes pain and joint deformity

Some of these conditions and symptoms may be worsened by dietary choices that contribute to inflammation. On the other hand, certain dietary choices may help manage arthritis and related symptoms.

Foods that may trigger arthritis symptoms

Research suggests that certain foods may worsen arthritis symptoms or increase your risk of developing it. 

Every person’s body is different, though. Foods that may trigger arthritis pain in some people may not have the same effect in others.

Listening to your body and consulting a healthcare professional for tailored advice is highly encouraged. 

High sugar foods

Candy, chocolates, baked goods, ice cream, bottled juices, and regular sodas are all high in added sugars, a common ingredient linked to inflammation.

In a 2018 survey study of 217 adults with rheumatoid arthritis, participants reported a worsening of arthritis symptoms after consuming sugar-sweetened soda and desserts, more than they experienced with any other foods.

A 2022 research review suggested that a diet high in sugar may disrupt the healthy bacteria in your gut and promote inflammation. This, in turn, worsens or contributes to the development of arthritis symptoms. 

Red meat

Red meat may be linked with early onset of rheumatoid arthritis, as concluded by a 2021 cross-sectional study that included 707 adults. The link was strongest in participants who smoked or had overweight. 

A 2018 analysis, which included 19 studies, found that eating red meat is a consistent risk factor for gout. 

Saturated and trans fats 

Foods high in saturated and trans fats include fried foods, processed snacks, and baked goods. Most food products contain some amount of saturated fat.

A 2020 cross-sectional study including 97 people with psoriatic arthritis found that eating foods with higher amounts of saturated and trans fats worsened their symptoms, especially those related to skin health.

A 2018 review also found that a typical Western-style diet, which includes a high intake of processed foods and saturated fats, may increase the risk of rheumatoid arthritis and worsen its symptoms. This may be because it promotes whole-body inflammation and increases the chance of obesity and insulin resistance.

Plus, a 2019 review concluded that saturated fats may worsen osteoarthritis symptoms, possibly due in part to their inflammatory effects. 

Alcohol

Alcohol intake is another potential trigger for arthritis symptoms. 

For instance, a 2022 systematic review of 15 studies concluded that all types of alcohol may worsen gout.

Plus, a 2021 review noted that moderate to heavy alcohol use can contribute to or worsen rheumatoid arthritis. This could be because alcohol weakens gut health, including gut microbiota (the protective bacteria living in the gut).

Foods that may help arthritis

Certain foods may help manage arthritis symptoms in some people, though more research is needed to confirm these effects. 

A 2020 article and a 2018 article recommend: 

• Omega-3 and omega-6 foods: Fatty fish like salmon, mackerel, and trout, as well as nuts and seeds, contain these fatty acids. Omega acids may help reduce inflammation and joint pain.
• Antioxidant foods: Antioxidants may prevent inflammation and oxidative stress. Foods rich in antioxidants include berries, nuts, seeds, and dark organic chocolate. 
• Flavonoid foods: Flavonoids are plant compounds that have antioxidant, antimicrobial, and anti-inflammatory properties. They are found in most fruits and vegetables, including leafy greens, legumes, and citrus. 
• Vitamin D foods: Vitamin D deficiency may be linked with worsened arthritis, so eating foods rich in vitamin D may help. This includes fatty fish, egg yolks, and fortified foods such as milk and cereals. Testing for vitamin D deficiency is recommended if you have joint pain. 
• Probiotic foods: These live microorganisms may reduce oxidative stress and inflammation and improve your gut health and gut microbiota. You can get them from foods like yogurt, kefir, kimchi, and tempeh, or from supplements. 
• Vitamin K foods: This vitamin, found in foods like dark leafy greens and olive oil, may also reduce inflammation, and it may be especially good for joint and bone health. 

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Arthritis treatment

Because arthritis conditions are so different, so are the treatment options.

Here are a few common approaches as listed by the Arthritis Foundation:

• over-the-counter pain relievers:
  • acetaminophen (Tylenol)
  • naproxen (Aleve)
  • ibuprofen (Advil)
• prescription pain relievers:
  • celecoxib (Celebrex)
  • indomethacin (Indocin)
  • piroxicam (Feldene)
• corticosteroids:
  • dexamethasone (Decadron) 
  • methylprednisolone (Medrol) 
  • triamcinolone (Trivaris)
• disease-modifying antirheumatic drugs (DMARDs):
  • methotrexate (Trexall) 
  • interleukin inhibitors like ixekizumab (Taltz) 
  • TNF inhibitors like infliximab (Remicade)
• opioids for severe symptoms that don’t respond to other pain medications:
  • tramadol (Ultram)
  • hydrocodone (Hyslingla ER)
  • oxycodone (OxyContin)

In addition, non-drug treatments may also be helpful. A 2018 systematic review suggests: 

• regular physical activity
• therapeutic massage
• cognitive-behavioral therapy
• mindfulness meditation
• acupuncture

Discussing management options with a healthcare professional, including medications and diet, may help you find the strategies that work best for your individual needs.

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Summary

What foods to eat and avoid for arthritis differs from person to person. Research is still exploring the link between diet and this condition.

In general, though, you may want to stay away from foods known to be inflammatory. This means processed foods that are high in trans fat and sugar as well as red meat may be on the list of foods to avoid for arthritis.

Foods that may help manage arthritis include those rich in vitamins, healthy fats, and antioxidants, including berries, nuts and seeds, and fatty fish.

In addition to dietary changes, medications may help reduce severe arthritis symptoms.