Arthritis is a prevalent health disorder characterized by persistent inflammation of the joints. Depending on the kind, it causes discomfort and damage joints, bones, and other bodily components (1).
Although over 100 forms of osteoarthritis, the most prevalent is noninflammatory osteoarthritis. Indeed, 40% of men and 47% of women may be diagnosed with osteoarthritis during their lives (1).
Meanwhile, rheumatoid arthritis (RA) and psoriatic arthritis are autoimmune disorders that cause inflammation. Another prevalent kind of inflammatory arthritis is gout (1).
According to research, dietary treatments, such as removing particular foods and drinks, may lower symptom intensity and enhance the overall quality of life in persons with inflammatory arthritis and osteoarthritis.
If you have arthritis, you should avoid the following foods and beverages.
1. Added sugars
Sugar should be avoided at all costs, especially if you have arthritis. Sugar is added to sweets, soda, ice cream, and various other meals, including less visible products like barbecue sauce.
According to a research of 217 persons with rheumatoid arthritis, sugar-sweetened drink and desserts were the most commonly reported to increase RA symptoms among 20 items (2).
Furthermore, sugary drinks such as soda may significantly raise your risk of arthritis.
In one research of 1,209 people aged 20–30, those who drank fructose-sweetened beverages five times per week or more were three times more likely to have arthritis than those who drank few to no fructose-sweetened beverages (3).
Furthermore, significant research on almost 200,000 women found that drinking sugar-sweetened soda daily increased the risk of RA (4).
2. Processed and red meats
According to several studies, red and processed meat cause inflammation, which may aggravate arthritis symptoms.
Diets high in processed and red meats, for example, have high levels of inflammatory markers such as interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine (5, 6).
The research mentioned above of 217 participants with RA discovered that red meat frequently aggravated RA symptoms. Furthermore, a study on 25,630 adults found that eating a lot of red meat may be a risk factor for inflammatory arthritis (2, 7).
Plant-based diets that eliminate red meat, on the other hand, have been demonstrated to ease arthritic symptoms (5).
3. Gluten-containing foods
Gluten is a protein group found in wheat, barley, rye, and triticale (a cross between wheat and rye). Some studies connect it to increased inflammation and show that avoiding gluten may help with arthritic symptoms (8, 9).
Furthermore, those with celiac disease are more likely to get RA. Similarly, those with autoimmune disorders, such as RA, have a far greater frequency of celiac disease than the overall population (10, 11).
An older, one-year trial of 66 persons with RA discovered that a gluten-free, vegan diet dramatically lowered disease activity and improved inflammation (9, 12).
Although these results are encouraging, additional study is needed to determine whether a gluten-free diet alone assists persons with arthritis.
4. Highly processed foods
Fast food, morning cereal, and baked goods are heavy in refined carbohydrates, added sugar, preservatives, and other potentially inflammatory substances, all of which can aggravate arthritic symptoms.
According to research, Western diets high in processed foods may raise the risk of RA by adding to inflammation and risk factors such as obesity (13, 14).
Furthermore, in a study of 56 persons with RA, those who ate more ultra-processed food had more significant risk factors for heart disease, including higher glycated hemoglobin (HbA1c) and a long-term index of blood sugar regulation (15).
As a result, eating processed foods may harm your general health and raise your chance of developing additional ailments.
5. Alcohol
Because alcohol can aggravate arthritis symptoms, anyone with inflammatory arthritis should limit or avoid it.
Alcohol use was linked to more significant spinal structural damage in a study of 278 persons with axial spondyloarthritis, inflammatory arthritis that predominantly affects the spinal cord and sacroiliac (SI) joints (16).
Alcohol use has also been linked to an increase in the frequency and severity of gout attacks (17, 18, 19, 20).
Furthermore, prolonged alcohol intake is linked to an increased incidence of osteoarthritis. However, not all research has established a statistically significant association (21, 22).
6. Certain vegetable oils
Diets heavy in omega-6 fats and deficient in omega-3 fats may aggravate osteoarthritis and rheumatoid arthritis symptoms (23, 24).
These fats are essential for good health. The uneven ratio of omega-6s to omega-3s in typical Western diets, on the other hand, may exacerbate inflammation (25).
Reducing your consumption of omega-6 fats, such as vegetable oils, while increasing your intake of omega-3 fats, such as fatty fish, may help relieve arthritic symptoms (24).
7. Foods high in salt
People with arthritis may benefit from reducing their salt intake. Shrimp, canned soup, pizza, some cheeses, processed meats, and a variety of other processed foods are rich in salt.
Mouse research discovered that arthritis was more severe in mice fed a high salt diet than in mice provided a moderate salt diet (27).
A 62-day mouse study also demonstrated that a low salt diet reduced the severity of RA when compared to a high salt diet. Standard salt diet mice experienced less cartilage degradation and bone degeneration and fewer inflammatory indicators than high salt diet mice (28).
Experts have proposed that excessive salt consumption may be a risk factor for autoimmune disorders such as inflammatory arthritis (29, 30).
A study of 18,555 adults found that high salt consumption was associated with an elevated risk of RA (31).
8. Foods high in AGEs
Advanced glycation end products (AGEs) are molecules formed when sugars combine with proteins or lipids. They occur naturally in raw animal meals and are created through specific cooking processes (32).
AGEs are abundant in high protein, high fat animal meals that are fried, roasted, grilled, seared, or broiled.
Examples are Bacon, pan-fried or grilled steak, roasted or fried poultry, and broiled hot dogs (33).
AGEs are also found in French fries, American cheese, margarine, and mayonnaise (33).
When AGEs build up in large numbers in your body, they can cause oxidative stress and inflammation. In persons with arthritis, oxidative stress and AGE production are linked to disease progression (33, 34).
Persons with inflammatory arthritis have more significant amounts of AGEs in their systems than people who do not have arthritis. AGE buildup in bones and joints may contribute to osteoarthritis development and progression (35, 36).
Replace high AGE foods with healthy, whole meals, including vegetables, fruits, legumes, and seafood, to lower your total AGE load (33).
The bottom line
If you have arthritis, a balanced diet and lifestyle may help you feel better.
According to research, you should avoid certain meals and beverages, such as highly processed foods, red meat, fried foods, and foods high in added sugars.
Remember that lifestyle factors such as your exercise level, body weight, and smoking status are essential in arthritis management.
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