5 Worst Foods For Arthritis

Did you know your diet choices can worsen arthritis symptoms? But there is good news – avoiding the 5 worst foods for arthritis and learning what to eat instead can lessen arthritis pain.

Arthritis is a chronic inflammatory condition affecting millions of people around the world. The pain and stiffness from arthritis can impact your ability to engage in everyday tasks and affect your quality of life.

Aside from other arthritis treatments such as massage and medication, simple diet changes can also help manage this condition.

If you’re suffering from arthritis pain, keep reading to learn the 5 worst foods for arthritis and the 5 best to eat instead.

5 Worst Foods for Arthritis

Here are the 5 key foods and drinks to steer clear of if you suffer from arthritis. And even if you don’t suffer from arthritis, these foods should still be limited as they are linked to an increased risk of chronic diseases.

1. Sugar and refined carbs

In today’s world, it seems like sugar is everywhere. Excess added sugar intake can stimulate the release of cytokines, pro-inflammatory messengers that can worsen arthritis symptoms. 

In simple terms, too much-added sugar = inflammation. Added sugar is sugar added to products (not the natural sugar in fruit). To reduce inflammation, limit foods and drinks high in added sugar such as soda, juice, energy drinks, sweetened coffee, baked goods, flavored yogurts, and candy.

In addition, limiting your intake of refined carbs like white bread, bagels, and donuts can reduce inflammation in your body.

2. Inflammatory oils

Pro-inflammatory oils like sunflower and safflower oil should also be limited with arthritis. These oils are higher in a type of fat called omega-6 fatty acids, which may trigger inflammation. 

The jury on how much omega-6 intake is safe is still out, but for arthritis, it is best to opt for omega-3-rich oils like olive oil instead.

3. Alcohol

An occasional glass of wine won’t make or break your symptoms, but regular alcohol intake can surely exacerbate them. According to several studies, excess alcohol intake may trigger an immune response that triggers inflammation in the body.

If you currently drink alcohol, it’s best to limit your intake as much as possible to keep arthritis pain at bay. For example, reserve a cocktail for special occasions only so you savor it and don’t have the amount to cause problems.

4. Red meat and processed meat

Red and processed meat are pro-inflammatory foods by nature. There are a few reasons for this. 

First, red meat is generally high in saturated fat, which promotes inflammation. Second, fatty red meat and processed meat can create toxic compounds called AGEs (Advanced Glycation End Products). 

This is particularly when they are cooked at high temperatures (such as roasting or on the grill).

To feel your best, limit beef, bacon, sausage, ham, and hot dogs as much as possible. If you are going to have them once in a while, it’s safest to cook them low and slow – to reduce the risk of AGE formation.

5. Ultra-processed foods

Many people believe all processed foods are bad. The truth is that many processed foods are healthy, such as whole wheat bread. It is therefore the “ultra-processed” foods you want to stay away from.

These include foods high in trans fats such as baked goods, fast food, and processed snacks high in fat and sodium like potato chips, pizza, and sugary breakfast cereals.

Best Foods for Arthritis 

If you’re feeling disappointed about some of these foods you need to avoid with arthritis, don’t worry. There are plenty of healthy anti-inflammatory foods you can enjoy.

1. Fatty fish

Abundant in omega-3 fatty acids, fatty fish like salmon, mackerel, trout, and sardines can help reduce inflammation. Omega-3s have been shown to decrease levels of inflammatory proteins in the body, which can help alleviate arthritis symptoms.

Enjoy 2-3 servings a week of salmon, tuna, or sardines to get your omega-3 fix. If you aren’t a fish lover, you can also take a quality fish oil supplement for a daily anti-inflammatory elixir.

2. Berries

Rich in antioxidants and beneficial plant chemicals called polyphenols, berries like blueberries, strawberries, raspberries, and blackberries can reduce inflammation from arthritis. 

They also contain anthocyanins, colorful pigments known for their potent anti-inflammatory effects.

Add a handful of berries to your whole-grain cereal or oatmeal, mix it with Greek yogurt, or sprinkle it on top of a salad to get your daily dose.

3. Leafy greens

Not only are leafy greens super versatile and quick to cook but they are associated with reduced inflammation. Kale, spinach, and other leafy greens are packed with antioxidants and vitamin K, both of which have been associated with reduced inflammation.

Try a lemony kale salad, sauteed leafy greens in olive oil, or blend into a smoothie for a greens power boost.

4. Olive oil

If you suffer from arthritis, olive oil should be a staple in your pantry. It is loaded with heart-healthy monounsaturated fats that can reduce inflammatory markers in the blood. It also is rich in an antioxidant called oleocanthal, which is shown to have potent anti-inflammatory properties.

Some research has even shown that olive oil works in the same manner as anti-inflammatory drugs like ibuprofen. Always remember to speak to your doctor about your medications and diet before changing any habits.

Use olive oil as your base for homemade salad dressings or use it for sauteeing and baking. Even though it is good for you, moderation is still key as it is high in calories. Because of this, it’s best to stick to about 1-2 tablespoons per day.

5. Nuts and seeds

Nuts such as walnuts and almonds as well as seeds like flaxseeds and chia seeds are rich in several nutrients to combat inflammation. These include vitamin E, zinc, magnesium, and omega- fats.

Enjoy a handful of trail mix, sprinkle nuts or seeds on top of yogurt, or add them to a salad for some anti-inflammatory crunch.

Key Takeaways

While specific foods cannot cure arthritis, getting in plenty of anti-inflammatory nutrients can assist in managing your symptoms and enhance your well-being.

By limiting the 5 worst foods for arthritis on this list and upping your intake of anti-inflammatory foods, you’ll put your best foot forward in taking control of your health.

Remember to always consult a healthcare provider or a registered dietitian before making drastic changes to your diet. By committing to a healthier lifestyle involving a nutritious diet and quality supplements, managing arthritis can become a less daunting task.