12 Foods and Beverages to Avoid with Arthritis: A Complete Guide

Living with arthritis can be challenging, but making informed dietary choices can significantly impact your symptoms and overall quality of life. While there’s no single diet that works for everyone with arthritis, research increasingly shows that certain foods and beverages may trigger inflammation, worsen joint pain, and accelerate disease progression.

Arthritis encompasses over 100 different conditions affecting the joints, with osteoarthritis (OA), rheumatoid arthritis (RA), psoriatic arthritis (PsA), and gout being the most common. All types involve varying degrees of inflammation, making dietary management a crucial component of comprehensive arthritis care.

Understanding which foods to limit or avoid can help you take control of your symptoms, reduce inflammation, and improve your overall well-being. Here are 12 foods and beverages that may worsen arthritis symptoms and why you should consider reducing them in your diet.

Understanding the Connection Between Diet and Arthritis

The relationship between diet and arthritis is complex but increasingly well-documented. Certain foods can trigger inflammatory responses in the body, leading to increased joint pain, swelling, and stiffness. Conversely, making smart dietary choices can help manage inflammation, support joint health, and potentially slow disease progression.

Inflammation is the body’s natural response to injury or infection, but chronic inflammation can damage joints and surrounding tissues. Many common foods in the Western diet promote inflammation, making symptoms worse for people with arthritis.

12 Foods and Beverages to Avoid with Arthritis

1. Added Sugars and Sugar-Rich Foods

Added sugars are among the worst offenders for people with arthritis. Found in candy, cookies, ice cream, sodas, and even seemingly healthy foods like flavored yogurt and granola bars, added sugars can trigger the release of inflammatory messengers called cytokines.

Research involving people with rheumatoid arthritis found that sugar-sweetened desserts and sodas were among the foods most likely to worsen symptoms. Added sugars also contribute to weight gain, which puts additional stress on weight-bearing joints like the knees and hips.

Look out for hidden sugars in condiments like barbecue sauce, ketchup, and salad dressings. Check nutrition labels and limit foods with more than 5 grams of added sugar per serving.

2. Processed and Red Meats

Processed meats like bacon, hot dogs, sausages, and deli meats, as well as red meats like beef and pork, have been linked to increased inflammation. These meats contain high levels of saturated fats and advanced glycation end products (AGEs), both of which can promote inflammatory responses.

Studies show that people who consume large amounts of processed and red meat tend to have higher levels of inflammatory markers, including C-reactive protein (CRP) and interleukin-6 (IL-6). Additionally, research indicates that people with RA who reduced their consumption of red meat experienced improvements in their symptoms.

Consider replacing red and processed meats with lean proteins like fish, poultry, legumes, and plant-based protein sources.

3. Gluten-Containing Foods

Gluten, a protein found in wheat, barley, rye, and triticale, may worsen arthritis symptoms in some individuals, particularly those with celiac disease or gluten sensitivity. People with celiac disease have a higher risk of developing rheumatoid arthritis compared to the general population.

Some research suggests that following a gluten-free diet may reduce inflammation and improve disease activity in certain people with arthritis. However, gluten doesn’t affect everyone with arthritis the same way, and more research is needed to understand this relationship fully.

If you suspect gluten may be affecting your symptoms, consider keeping a food diary and consult with your healthcare provider before making significant dietary changes.

4. Ultra-Processed Foods

Ultra-processed foods include fast food, packaged snacks, instant noodles, frozen dinners, and most commercially baked goods. These foods are typically high in refined carbohydrates, unhealthy fats, preservatives, and artificial additives that can promote inflammation.

Research indicates that diets high in ultra-processed foods are associated with increased inflammation markers and a higher risk of developing rheumatoid arthritis. These foods also contribute to obesity, which is a significant risk factor for both developing arthritis and worsening existing symptoms.

Additionally, people with RA who consumed higher amounts of ultra-processed foods showed increased risk factors for heart disease, including poor blood sugar control.

5. Certain Vegetable Oils High in Omega-6 Fatty Acids

While omega-6 fatty acids are essential for health, an imbalance between omega-6 and omega-3 fatty acids in your diet can promote inflammation. The typical Western diet contains far more omega-6 than omega-3 fats, potentially worsening arthritis symptoms.

Vegetable oils high in omega-6 fatty acids include corn oil, safflower oil, sunflower oil, and soybean oil. These oils are commonly used in processed foods, fried foods, and many restaurant meals.

To improve your omega-6 to omega-3 ratio, consider using olive oil or avocado oil for cooking and increasing your intake of omega-3-rich foods like fatty fish, walnuts, flaxseeds, and chia seeds.

6. High-Salt Foods

Excessive sodium intake may be particularly problematic for people with arthritis. High-salt diets have been linked to increased inflammation and may be a risk factor for developing autoimmune conditions like rheumatoid arthritis.

Common high-sodium foods include processed meats, canned soups, frozen dinners, pizza, cheese, bread, and salty snacks like chips and pretzels. Many restaurant meals are also extremely high in sodium.

Research suggests that salt may stimulate immune system processes that lead to inflammation. Animal studies have shown that arthritis was more severe in subjects fed high-salt diets compared to those on lower-salt diets.

The American Heart Association recommends limiting sodium intake to no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults.

7. Foods High in Advanced Glycation End Products (AGEs)

Advanced glycation end products (AGEs) are harmful compounds formed when proteins or fats combine with sugars. They occur naturally in some uncooked animal foods and form in higher amounts when foods are cooked at high temperatures, especially through frying, grilling, roasting, or broiling.

Foods particularly high in AGEs include:

• Grilled, fried, or broiled meats
• Bacon and other processed meats
• French fries and other fried foods
• Mayonnaise
• Margarine
• Processed cheeses

When AGEs accumulate in the body, they promote oxidative stress and inflammation. Research shows that people with inflammatory arthritis tend to have higher levels of AGEs in their bodies, and AGE accumulation in joints may contribute to the development and progression of osteoarthritis.

To reduce AGE intake, focus on cooking methods like steaming, boiling, stewing, and poaching, and emphasize plant-based foods in your diet.

8. Sugar-Sweetened Beverages

Sugar-sweetened drinks like sodas, sweetened teas, energy drinks, and fruit punches are among the worst beverages for people with arthritis. These drinks are loaded with added sugars and provide little to no nutritional value.

Research has shown a strong association between sugar-sweetened beverage consumption and increased arthritis risk. Drinks high in fructose can also increase uric acid levels, which may trigger or worsen gout attacks.

Additionally, the phosphoric acid in many sodas can interfere with calcium absorption, potentially weakening bones over time. Combined with their contribution to weight gain and inflammation, sugar-sweetened beverages should be avoided or strictly limited.

9. Alcohol, Including Red Wine

While some research has suggested potential benefits from moderate red wine consumption due to its resveratrol content, the overall effects of alcohol on arthritis are concerning. Alcohol consumption can worsen arthritis symptoms in several ways.

Research indicates that drinking alcohol once a week or more may increase the risk of osteoarthritis. For people with gout, alcohol consumption raises uric acid levels, potentially triggering painful flare-ups. Studies have also found associations between alcohol intake and increased spinal structural damage in certain types of arthritis.

If you choose to drink alcohol, do so in moderation and discuss with your healthcare provider how it might affect your specific condition and any medications you’re taking.

10. Coffee in Excess

The relationship between coffee and arthritis is complex. While coffee contains antioxidants that may help reduce inflammation, excessive caffeine intake can have negative effects on joint health and overall well-being.

High caffeine consumption can interfere with sleep quality, which is crucial for managing arthritis symptoms. Poor sleep can increase pain sensitivity and worsen inflammation. Additionally, some people find that caffeine can trigger or worsen arthritis flare-ups.

If you enjoy coffee, limit yourself to one or two cups per day, avoid drinking it late in the day, and skip the added sugars, syrups, and high-fat creamers that can add inflammatory ingredients to your cup.

11. Trans Fats

Trans fats, often listed as “partially hydrogenated oils” on ingredient labels, are among the most inflammatory fats you can consume. These artificial fats are created through a process that adds hydrogen to liquid vegetable oils to make them more solid.

Trans fats are commonly found in:

• Margarine and vegetable shortening
• Commercially baked goods like cookies, cakes, and pastries
• Fried foods from restaurants
• Frozen pizza
• Microwave popcorn
• Non-dairy coffee creamers

Research consistently shows that trans fats trigger inflammation throughout the body and increase the risk of numerous chronic diseases, including heart disease. They can also worsen arthritis symptoms by promoting inflammatory processes.

Always check food labels and avoid products containing partially hydrogenated oils.

12. Refined Carbohydrates

Refined carbohydrates have been stripped of their fiber and nutrients through processing. These include white bread, white rice, white pasta, most crackers, and many breakfast cereals.

These foods have a high glycemic index, meaning they cause rapid spikes in blood sugar levels. This can trigger the release of inflammatory messengers and contribute to weight gain. Studies have shown that diets high in refined carbohydrates are associated with higher levels of inflammatory markers.

Replace refined carbohydrates with whole grain alternatives like brown rice, quinoa, whole wheat bread, oatmeal, and whole grain pasta to benefit from their fiber content and anti-inflammatory properties.

Making Smart Food Swaps for Arthritis Management

Avoiding these problematic foods doesn’t mean your diet has to be bland or restrictive. Here are some practical swaps you can make:

• Replace sugary sodas with water infused with fresh fruits or herbal teas
• Choose fatty fish like salmon, sardines, or mackerel instead of red meat
• Use olive oil or avocado oil instead of corn or vegetable oil
• Snack on fresh fruits, vegetables, and nuts instead of processed snacks
• Choose whole grains over refined grains
• Season foods with herbs and spices instead of excess salt
• Steam, bake, or poach foods instead of frying or grilling at high temperatures

What About Dairy Products?

The impact of dairy on arthritis varies among individuals. Some people find that dairy products trigger inflammation and worsen their symptoms, while others tolerate them well and benefit from their calcium and vitamin D content.

If you can tolerate dairy, choose low-fat or fat-free options to avoid excess saturated fat. Good choices include Greek yogurt, low-fat milk, and small amounts of cheese.

If you’re sensitive to dairy, consider fortified plant-based alternatives like almond milk, soy milk, or oat milk to ensure adequate calcium and vitamin D intake.

Foods That May Help Arthritis

While this article focuses on foods to avoid, it’s equally important to emphasize anti-inflammatory foods that may help manage arthritis symptoms:

• Fatty fish rich in omega-3 fatty acids (salmon, mackerel, sardines)
• Colorful fruits and vegetables high in antioxidants (berries, leafy greens, bell peppers)
• Nuts and seeds (walnuts, almonds, chia seeds, flaxseeds)
• Olive oil and avocados
• Whole grains (brown rice, quinoa, oats)
• Legumes (beans, lentils, chickpeas)
• Green tea
• Spices like turmeric and ginger

Frequently Asked Questions

What are the absolute worst foods for arthritis?

The worst foods for arthritis include sugar-sweetened beverages, processed and fried foods high in trans fats and AGEs, foods with added sugars, refined carbohydrates, and processed meats. These foods promote inflammation and can significantly worsen arthritis symptoms.

Can diet alone manage arthritis symptoms?

While diet plays a crucial role in managing arthritis, it should be part of a comprehensive treatment plan. Work with your healthcare provider to develop an approach that may include dietary changes, physical activity, weight management, stress reduction, and appropriate medical care.

Are nightshade vegetables bad for arthritis?

Some people report that nightshade vegetables (tomatoes, eggplants, peppers, potatoes) worsen their arthritis symptoms, but scientific evidence supporting this claim is limited. These vegetables contain beneficial nutrients and antioxidants. If you suspect they affect your symptoms, try eliminating them temporarily and monitor your response.

How long does it take to see improvements after changing your diet?

The timeline for noticing improvements varies by individual. Some people report feeling better within a few weeks, while others may take several months to experience significant changes. Consistency is key, and keeping a food diary can help you identify which dietary changes make the most difference for your symptoms.

Should I follow a specific diet plan for arthritis?

While there’s no single “arthritis diet,” the Mediterranean diet is often recommended due to its emphasis on anti-inflammatory foods like fish, olive oil, fruits, vegetables, whole grains, and legumes. This eating pattern has been associated with reduced inflammation and improved symptoms in people with arthritis.

Is it necessary to completely eliminate these foods?

Complete elimination isn’t always necessary. The goal is to significantly reduce or limit these foods while focusing on anti-inflammatory alternatives. Occasional small portions may be acceptable for some people, depending on their individual tolerance and symptom severity. Work with a registered dietitian or healthcare provider to develop a sustainable eating plan.

The Importance of a Holistic Approach

While avoiding inflammatory foods is important, managing arthritis effectively requires a comprehensive approach. In addition to dietary changes, consider these lifestyle factors:

• Maintain a healthy weight: Excess weight puts additional stress on joints and promotes inflammation throughout the body.
• Stay physically active: Regular exercise helps maintain joint function, reduces pain, and improves overall health.
• Get adequate sleep: Quality sleep is essential for managing inflammation and pain.
• Manage stress: Chronic stress can worsen inflammation and arthritis symptoms.
• Stay hydrated: Proper hydration helps maintain joint lubrication and overall health.
• Don’t smoke: Smoking increases inflammation and can worsen arthritis symptoms.

Working with Healthcare Professionals

Before making significant dietary changes, consult with your healthcare provider or a registered dietitian who specializes in arthritis management. They can help you:

• Develop a personalized nutrition plan based on your specific type of arthritis and individual needs
• Ensure you’re getting adequate nutrients while avoiding problematic foods
• Monitor how dietary changes affect your symptoms and adjust your plan accordingly
• Address any nutritional deficiencies that may be affecting your condition
• Coordinate your diet with any medications or treatments you’re receiving

Remember, if you’re taking medications for arthritis, never stop or change your medication regimen without consulting your healthcare provider. Dietary changes should complement, not replace, appropriate medical care.

Conclusion

Managing arthritis through diet is a powerful tool that can significantly improve your quality of life. By avoiding or limiting the 12 foods and beverages discussed in this article—including added sugars, processed meats, ultra-processed foods, certain oils, high-salt foods, AGE-rich foods, sugar-sweetened beverages, excessive alcohol, trans fats, and refined carbohydrates—you can help reduce inflammation, manage symptoms, and potentially slow disease progression.

Remember that everyone’s body responds differently to various foods. What triggers symptoms in one person may not affect another. Pay attention to your body’s signals, keep a food diary to track your responses, and work closely with your healthcare team to develop a personalized eating plan that works for you.

Combined with other healthy lifestyle habits like regular physical activity, adequate sleep, stress management, and maintaining a healthy weight, dietary modifications can be a cornerstone of effective arthritis management. Take control of your health one meal at a time, and you may be surprised by the positive impact these changes can have on your arthritis symptoms and overall well-being.

Sources:

• National Center for Biotechnology Information – Arthritis
• PubMed Central – Diet and Rheumatoid Arthritis Symptoms
• PubMed Central – Red Meat and Inflammation
• PubMed Central – Gluten and Arthritis
• PubMed Central – Processed Foods and Inflammation
• PubMed Central – Omega Fatty Acids and Arthritis
• PubMed Central – Salt Intake and Arthritis
• PubMed Central – Advanced Glycation End Products
• Arthritis Foundation – Nutrition and Arthritis
• Centers for Disease Control and Prevention – Arthritis Basics