Here are 10 foods commonly linked to increased inflammation, which may worsen arthritis symptoms for some people.
These aren’t “forbidden,” but many people with osteoarthritis or rheumatoid arthritis find less pain, stiffness, and swelling when limiting them.
This list is based on arthritis research, inflammation science, and clinical nutrition guidance — not fad claims.
🔟 Foods to Avoid (or Reduce) for Arthritis Relief
1. Sugary Drinks & Sweets
Sugary sodas, pastries, and candy increase inflammatory markers and may worsen joint pain.
Look out for: soda, sweet tea, energy drinks, processed desserts.
2. Refined Carbohydrates
White bread, white pasta, and many baked goods can trigger inflammation and blood sugar spikes.
Better choice: whole grains.
3. Fried Foods
Deep-fried foods contain advanced glycation end products (AGEs) that worsen inflammation.
Examples: fried chicken, fries, onion rings.
4. Red & Processed Meats
High in saturated fat and inflammatory compounds.
Especially limit: bacon, sausages, hot dogs, deli meats.
5. Excess Dairy (for some people)
Not everyone reacts, but a small percentage are sensitive to certain dairy proteins, which can aggravate inflammation.
Try: switching to yogurt, kefir, or reduced-fat dairy.
6. Vegetable Oils High in Omega-6
Too much omega-6 (without enough omega-3) can worsen inflammatory response.
High omega-6 oils: corn, sunflower, soybean.
Choose instead: olive oil or avocado oil.
7. Alcohol
Too much alcohol may increase swelling, dehydrate joints, and worsen gout and arthritis symptoms.
Limit: beer, cocktails, heavy wine intake.
8. Salty Processed Foods
Excess salt can lead to fluid retention and joint swelling.
Examples: canned soups, frozen meals, chips, packaged noodles.
9. Foods High in Trans Fats
Trans fats promote systemic inflammation.
Avoid:
- margarine sticks
- packaged cookies
- certain baked goods
- anything labelled “partially hydrogenated oils”
10. Certain Nightshades (for some people)
Not everyone is sensitive, but some people report increased joint pain from:
- tomatoes
- potatoes
- eggplant
- peppers
If symptoms worsen after eating them, try a 2–3 week elimination to test sensitivity.
🟢 Foods That Help Arthritis Symptoms
To balance things out, these foods often reduce inflammation:
- fatty fish (salmon, sardines)
- berries
- leafy greens
- extra virgin olive oil
- turmeric + black pepper
- nuts and seeds
- beans and lentils
📌 Important Note
Different bodies react differently.
The best approach is to:
- Reduce known inflammatory foods, then
- Track which items make your symptoms worse or better.
If you’d like, I can create:
✅ a 7-day arthritis-friendly meal plan
or
✅ a shopping list focused on low-inflammation foods
Which would help more?
