If you’re dealing with arthritis, your diet can play a significant role in how you feel. While the effects of food on arthritis vary from person to person, certain dietary choices may contribute to increased inflammation and discomfort. Being mindful of what you eat could help you manage your symptoms more effectively.
Foods to Consider Limiting or Avoiding:
Processed Foods:
Highly processed items like fast food, packaged snacks, and frozen meals often contain refined carbohydrates, trans fats, and additives that may fuel inflammation. Reducing these from your diet can support better joint health.
Sugary Foods and Drinks:
Added sugars in sodas, candies, desserts, and sweetened beverages can contribute to both inflammation and weight gain—two factors that may worsen arthritis symptoms. Try to limit or avoid these where possible.
Fried and Fatty Foods:
Fried foods and those rich in unhealthy fats can trigger inflammation. Additionally, saturated fats found in fatty meats, full-fat dairy, and certain oils like palm oil may aggravate symptoms. Opt for healthier fats, such as those in avocados, nuts, and olive oil.
Red Meat:
Though lean red meat can be included occasionally, excessive intake might worsen symptoms for some individuals. Consider substituting with leaner protein options such as poultry, fish, legumes, or tofu.
Highly Processed Carbohydrates:
Refined carbs such as white bread, white rice, and white pasta can spike blood sugar levels and promote inflammation. Whole grain alternatives like brown rice, whole wheat bread, and quinoa are better choices.
Alcohol:
Too much alcohol can increase inflammation and may interfere with arthritis medications. It’s best to moderate or avoid alcohol altogether, depending on your doctor’s advice.
Everyone responds to foods differently, so it’s important to pay attention to how your body reacts. Keeping a food diary can help identify any potential triggers. For tailored advice, consult a healthcare provider or registered dietitian who can guide you based on your individual needs and condition.
How can diet affect arthritis symptoms?
Certain foods can increase inflammation, which may worsen arthritis symptoms.
Which types of foods should people with arthritis try to avoid?
Processed foods, sugary items, fried and fatty foods, red meat, refined carbs, and excessive alcohol.
What is a helpful strategy for identifying food triggers in arthritis?
Keeping a food diary can help track how different foods affect your symptoms.