Adults only (18+)

What Foods Should You Not Eat with Arthritis?

The Impact of Diet on Arthritis

Diet plays a significant role in managing arthritis symptoms because certain foods can increase inflammation, which may worsen joint pain, swelling and stiffness. While there is no single “arthritis diet,” avoiding or limiting foods that trigger inflammation can help reduce flare-ups and improve overall joint health. Understanding which foods to steer clear of supports better symptom control alongside medical treatments.

Processed and Sugary Foods

Highly processed foods rich in added sugars and refined carbohydrates are among the top dietary offenders for arthritis. These include sugary snacks, cakes, cookies, pastries, sugary drinks and many ready-made meals. Excess sugar promotes inflammation by increasing levels of inflammatory chemicals in the body. Over time, this can worsen joint damage and pain.

Red and Processed Meats

Red meats like beef, pork and lamb, as well as processed meats such as sausages, bacon and deli meats, contain saturated fats and compounds that may trigger inflammation. High intake of these meats has been linked to increased arthritis symptoms and reduced mobility in some studies. Limiting consumption or choosing leaner protein sources can help reduce inflammation.

Fried and Fast Foods

Fried foods and fast food items often contain trans fats and unhealthy saturated fats, which contribute to systemic inflammation. These fats can impair the body’s ability to regulate immune responses and may exacerbate arthritis symptoms. Avoiding fried chicken, chips, burgers and similar foods supports better joint health.

Refined Grains

Refined grains such as white bread, white rice and many breakfast cereals lack the fibre and nutrients of whole grains and can cause blood sugar spikes that promote inflammation. Choosing wholegrain alternatives helps stabilise blood sugar and reduces inflammatory processes.

Excessive Alcohol

Drinking alcohol in large amounts can increase inflammation and interfere with arthritis medications. It may also contribute to weight gain, which places additional stress on joints. Moderation is key, and some people find reducing alcohol improves their arthritis symptoms.

Certain Dairy Products

For some individuals, full-fat dairy products may worsen inflammation and arthritis pain, although evidence is mixed. Choosing low-fat or plant-based alternatives may be beneficial, particularly if dairy seems to aggravate symptoms.

Nightshade Vegetables

Some people report that nightshade vegetables like tomatoes, potatoes, peppers and eggplants exacerbate arthritis pain, possibly due to compounds called alkaloids. However, scientific evidence is limited and these vegetables provide important nutrients, so they should only be avoided if personally problematic.

Summary

Foods to avoid with arthritis include processed and sugary items, red and processed meats, fried and fast foods, refined grains, excessive alcohol and possibly full-fat dairy and nightshade vegetables. Reducing these foods while focusing on anti-inflammatory options can help manage arthritis symptoms and support joint health.