8 Foods to Avoid With Arthritis

If you are living with arthritis, you are not alone. Arthritis is one of the most prevalent chronic health conditions, affecting millions worldwide. In the United States alone, about 1 in 5 adults live with arthritis.

Managing an arthritis diagnosis can be very challenging. As Dr. Ajul Shah, a board-certified surgeon with HUES, explains, “This debilitating condition can make even the simplest daily tasks a challenge for my patients, from opening a jar to climbing stairs or typing on a keyboard.”

While there is no cure for most types of arthritis, there is good news: diet can help manage one’s arthritis symptoms.

The Importance of Diet When You Have Arthritis 

Certain foods can trigger or exacerbate inflammation, a key factor in arthritis pain and joint damage. According to Dr. Shah, consuming these inflammatory foods can lead to increased joint pain, swelling, and stiffness for people with arthritis, potentially accelerating the progression of the disease.

On the other hand, avoiding certain foods that cause joint pain and inflammation can help reduce symptoms and slow the deterioration of joint tissues. It can also increase mobility and flexibility, decrease reliance on pain medication, and improve one’s quality of life overall.

Dr. Shah outlines eight foods that should be avoided if you are looking to better manage the symptoms associated with arthritis.

1. Red Meat

Red meat consumption, which commonly includes beef, pork, lamb, veal, and venison, can negatively impact joint health and increase inflammation in people with arthritis for several reasons:

• Advanced glycation end products (AGEs): These harmful compounds form when meat is cooked at high temperatures and can increase oxidative stress and inflammation.
• Arachidonic acid: This omega-6 fatty acid found in red meat can contribute to inflammation when consumed in excess.
• High saturated fat content: Saturated fats can trigger adipose (fat) tissue inflammation, which increases overall inflammation in the body.
• Purines: Red meat is high in purines, which can increase uric acid levels in the body, potentially exacerbating gout, a form of inflammatory arthritis.

2. High-Fat Dairy 

The saturated fats, casein protein, and arachidonic acid found in high-fat dairy products can also trigger inflammation in the body and lead to joint pain. For this reason, those with arthritis should limit or avoid high-fat dairy. 

Types of high-fat dairy products to avoid: 

• Butter
• Full-fat cheese
• Heavy cream
• Ice cream
• Whole milk

3. Salt 

Reducing salt intake is another important part of managing arthritis. This often involves cutting back on table salt and being aware of hidden sodium in processed and packaged foods, canned goods, and restaurant meals.

Excess sodium causes the body to retain water, increasing joint swelling and causing more pain and stiffness. High salt intake has also been shown to affect certain immune cells, potentially triggering or worsening autoimmune responses in conditions like arthritis.

4. Food High in Omega-6s

Omega-6 fatty acids are essential for health, but when consumed in excess, especially in conjunction with foods with omega-3 fatty acids, such as fish, they can promote inflammation in the body, including in the joints. For this reason, they are another one of the foods bad for arthritis and should be avoided when possible. 

Food high in Omega-6s to avoid include:  

• Many salad dressings
• Mayonnaise
• Nuts and seeds high in omega-6 (such as peanuts, Brazil nuts, and sunflower seeds)
• Processed snack foods (such as chips and crackers)
• Vegetable oils (such as corn, soybean, sunflower, and safflower)

5. Sugary Foods and Drinks

Sugary snacks and drinks should be avoided for many reasons, not least of all because they trigger inflammatory cytokines. Those with arthritis should be particularly careful consuming sugary products because these cytokines can exacerbate any existing joint pain and inflammation. 

Common sugary foods and drinks to avoid:

• Candy 
• Flavored yogurts with added sugars
• Pastries, cakes, and cookies
• Soda and soft drinks
• Sweetened breakfast cereals

6. Fried Foods

French fries, mozzarella sticks, doughnuts—these can be hard to pass up. Unfortunately, foods that are fried at high temperatures have high levels of AGEs, or Glycation End Products. These AGEs can increase oxidative stress and inflammation in the body, making fried foods one of the worst for inflammation.  

7. Alcohol and Tobacco Products 

It is common knowledge that alcohol and tobacco products are among the foods that can trigger arthritis. This is because both alcohol and tobacco products can increase inflammation in the body, making joint pain worse. 

In addition, alcohol acts as a diuretic, leading to dehydration and exacerbating joint pain, while tobacco products restrict blood vessels, reducing the necessary blood flow to the joints. 

8. Processed Foods

The high pro-inflammatory ingredients in processed food products—like packaged snacks, frozen dinners, and even deli meats—can cause rapid spikes in blood pressure, gut health disruption, and inflammation. Together, these negative effects can lead to fluid retention, weight gain, and increased joint swelling. 

How Can I Improve My Quality of Life With Arthritis? 

Managing one’s diet is just one way arthritis can be managed. As Dr. Shah shares, “Diet is important, but so is exercise, stress management, and alternative physical therapies, such as hot and cold compressions and flexibility exercises.”

These are some other arthritis treatment options patients are encouraged to pursue:

• Lifestyle modifications: Simply improving one’s sleep routine, limiting alcohol, and incorporating healthier habits can help manage arthritis symptoms.
• Physical therapy: This includes targeted exercises with a licensed PT to improve flexibility and strength in the affected joints.
• Regular exercise: Low-impact exercises, like swimming and walking, can be great for mitigating arthritis pain.
• Stress management techniques: Reducing daily stress through practices such as meditation, deep breathing, yoga, and mindfulness practices can be instrumental in improving physical health. 

Enhance Your Life with Arthritis: Schedule a Consultation 

“Avoiding the worst foods for arthritis is a good first step for finding relief,” shares Dr. Shah, “But if you are still living with arthritis pain, help is available.”

At The Center for Hand & Upper Extremity Surgery, we treat DIP/PIP or finger arthritis, shoulder and elbow arthritis, wrist arthritis, chronic pain, and more. 

If you are ready to explore surgical options for arthritis, contact Dr. Shah and the care team at The Center for Hand & Upper Extremity Surgery, part of The Institute for Advanced Reconstruction, for a consultation today.