Table of ContentsView AllTable of ContentsRed MeatHigh-Fat DairyOmega-6 Fatty AcidsFoods High in Salt and SugarFried and Processed FoodsAlcoholRefined CarbsGlutenPurinesAGEsCoffeeAnti-Inflammatory Foods
Table of ContentsView All
View All
Table of Contents
Red Meat
High-Fat Dairy
Omega-6 Fatty Acids
Foods High in Salt and Sugar
Fried and Processed Foods
Alcohol
Refined Carbs
Gluten
Purines
AGEs
Coffee
Anti-Inflammatory Foods
Foods to avoid with arthritis include red meat, sugary foods and drink, highly processed foods, gluten, and more. These types of foods can increase inflammation that may worsenarthritissymptoms, whereas foods like beans, whole grains, and fatty fish may reduce inflammation and arthritis symptoms.
Alexander Spatari / Getty Images
1. Red Meat
Red meats are higher in fat—particularly saturated fat—than white meats and plant-based proteins. Studies have associated red meat intake with increased levels of inflammation, which may worsen joint swelling and arthritis symptoms.
One study found that substituting red meat with chicken, fish, legumes, or nuts was associated with lower inflammatory biomarkers.
2. High-Fat Dairy
Milk, yogurt, and other dairy products may worsen arthritis symptoms, but it depends on the amount of fat and sugar a particular product contains.
When you have arthritis, it may be best to avoid full-fat dairy and products with added sugar such as:
Research has shown a link between a high-fat diet and inflammatory reactions.
If you suspect you are sensitive to or intolerant of dairy, eliminate dairy for a brief period of time. This step could help you discover if you feel better when dairy is absent from your diet.
Note that some dairy products—such as yogurt and kefir (a milk product that is similar to yogurt)—haveprobiotics, or beneficial bacteria. Research suggests that probiotics and a healthy mix of gut bacteria decrease inflammation and could help reduce arthritis symptoms. Opt for low-fat options.
3. Omega-6 Fatty Acids
Omega-6 fatty acids are essential polyunsaturated fatty acids that you can only get through food. Along withomega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function and bone health. However, consuming too many omega-6s can cause inflammation and make arthritis worse.
Common sources of omega-6 fats include meat and several vegetable oils, such as:
This doesn’t mean you should entirely avoid these foods, as they all have nutritional benefits. You just need to ensure that your daily intake of omega-6s doesn’t exceed your intake of omega-3s (which have anti-inflammatory effects).
According to research from the Mid-America Heart Institute, Americans consume 20 times more omega-6 fatty acids (mainly through red meat) than omega-3 fatty acids.
To this end, consume omega-6 foods in moderation while increasing your intake of omega-3 foods like salmon, mackerel, sardines, anchovies, and other fatty fish. Also, try cooking with olive oil, which is primarilymonounsaturated fat.
4. High Salt Foods
Your body needs the sodium in salt for many functions, but consuming too much (which is common) can be problematic. Research has associated highsalt intakewith greater inflammation and an increased risk of developing rheumatoid arthritis.
Salt is used as a preservativein many canned goods, including vegetables, meats, and soups. Other foods that are high in sodium include:
Look for products that are either low in sodium or include no added salt. Try flavoring your food with herbs and spices, such as ground pepper, oregano, cumin, minced garlic or powder, or onion powder instead.
Or try a seasoning mix that doesn’t have any added salt. Many grocery stores devote shelves to such seasoning mixes, so the choices are plentiful.
The American Heart Association recommends no more than 2,300 milligrams of sodium a day.
5. High-Sugar Foods and Beverages
Common food sources of added sugar include candy, desserts, baked goods, ice cream, fruit canned in syrup, processed snacks and cereals, and condiments like ketchup and barbecue sauce.
Beverages that contain a lot of sugar include:
Try to limit your total added sugar intake to 9 teaspoons per day. (For the sake of comparison, a 12-ounce can of soda has about 36 grams of sugar or more than 8 teaspoons.)
Added sugars don’t offer any nutritional value. This is why they’re often referred to as “empty calories.” In addition, they can increase inflammation.
Look for fruit canned in water and substitute fresh fruit for processed snacks. Try unsweetened versions of your favorite sweetened beverages or add natural flavors (like fresh lemon or lime slices) to your water or tea.
Watch Out for Hidden SugarsRead food labels to find the grams of added sugar and look for ingredients that end in “ose,” like sucrose and fructose.
Watch Out for Hidden Sugars
Read food labels to find the grams of added sugar and look for ingredients that end in “ose,” like sucrose and fructose.
6. Fried Foods
Fried foods are often cooked in oils that are high in saturated fat and omega-6 fatty acids. Both have been associated with increased inflammation and an increase in arthritis symptoms.
Fried foods often contain other ingredients—breading, salt, and added sugar—that can also lead to inflammation.
Try making your meals at home more often so you can control what goes in them. Instead of frying, opt for air frying and baking.
7. Processed Foods
Highly processed foods such as frozen meals, lunchmeat, baked goods, fast food, and packaged snacks usually have refined grains and added sugars, salt, and fat to help them last on store shelves and maintain flavor. These can all increase inflammation.
Eating a highly processed diet is associated with increased obesity and insulin resistance, which could indirectly worsen arthritis symptoms.
8. Alcohol
Some types of alcohol, like red wine, can have anti-inflammatory properties because they containantioxidants. Drinking no more than 5 ounces of red wine daily has been shown to promote joint health.
For other types of arthritis, like gout, alcohol can trigger a flare. Studies have associated all types of alcohol with an increased risk of developing gout and more frequent gout flares.
9. Refined Carbohydrates
When grains are processed into white flour or white rice, most of the fiber and nutrients are stripped away. This leaves the grain as a simple carbohydrate, which is more likely to spike blood sugar and increase inflammation.
Eat more complex carbohydrates, like brown rice, quinoa, oats, and whole grain breads and cereals that are low in sugar.
10. Gluten
Studies have also found an association between people who haveceliac diseaseand rheumatoid arthritis. Celiac disease is an autoimmune disease in which gluten triggers inflammation in the gut and elsewhere in the body.
Not everyone is sensitive to gluten, though. You might try avoiding it to see if your arthritis symptoms improve.
11. Purines
Purines are substances that occur naturally in the body and are also found in some foods. When the body breaks down purines, it makes uric acid. When the body has too much uric acid the levels in the blood rise and crystals can form in the joints.
Foods and drinks that are high in purines include:
12. Advanced Glycation End Products
Advanced glycation end products (AGEs) can contribute to inflammation and oxidative stress, which can lead to or worsen arthritis and many other health conditions.
AGEs are molecules that form through reactions between sugars and proteins or fats. They exist naturally in uncooked animal foods and can form with certain cooking methods, especially high temperature and low moisture.
Foods that are high in AGEs include:
Replacing foods high in AGEs with unprocessed foods like fruits, vegetables, beans, and fish may reduce the risk of inflammation and oxidative stress.
13. Coffee
Because coffee has antioxidants called polyphenols, it may help benefit some forms of arthritis, like gout. However, research is mixed regarding whether coffee may increase the risk of developing certain forms of arthritis, like rheumatoid arthritis and osteoarthritis.
It’s best to be mindful of caffeine intake, so drink coffee in moderation (no more than 1 or 2 cups per day) and avoid adding cream, whipped cream, sugar, and syrups.
Do nightshades cause inflammation?Nightshades are a group of vegetables that contain solanine—small amounts of a toxic compound that is mostly in the leaves and stems. Although mouse studies from decades ago showed these vegetables increased intestinal inflammation, recent studies found the opposite, and animal studies don’t always apply to humans.If you suspect you are sensitive to nightshades, try eliminating them for a couple of weeks to see if you notice a change in arthritis symptoms.
Do nightshades cause inflammation?
Nightshades are a group of vegetables that contain solanine—small amounts of a toxic compound that is mostly in the leaves and stems. Although mouse studies from decades ago showed these vegetables increased intestinal inflammation, recent studies found the opposite, and animal studies don’t always apply to humans.If you suspect you are sensitive to nightshades, try eliminating them for a couple of weeks to see if you notice a change in arthritis symptoms.
Nightshades are a group of vegetables that contain solanine—small amounts of a toxic compound that is mostly in the leaves and stems. Although mouse studies from decades ago showed these vegetables increased intestinal inflammation, recent studies found the opposite, and animal studies don’t always apply to humans.
If you suspect you are sensitive to nightshades, try eliminating them for a couple of weeks to see if you notice a change in arthritis symptoms.
Foods That Reduce Arthritis Symptoms
Some foods can help reduce inflammation and may reduce arthritis symptoms, including:
Ways to Make Arthritis Feel Better
Along with eating anti-inflammatory foods, other ways to reduce arthritis symptoms include:
Summary
Food can play a role in the amount of inflammation you deal with every day. If you’ve been diagnosed with arthritis, removing foods that contribute to inflammation and replacing them with anti-inflammatory foods may help you manage your symptoms.
Research shows that foods high in saturated fat, omega-6 fats, sugar, and salt could intensify arthritis symptoms. Instead, aim for a diet full of vegetables, fruit, fatty fish, whole grains, nuts, and seeds to help reduce inflammation in your joints.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Messina OD, Vidal Wilman M, Vidal Neira LF.Nutrition, osteoarthritis and cartilage metabolism.Aging Clin Exp Res. 2019;31:807-13. doi:10.1007/s40520-019-01191-wPapier K, Hartman L, Tong TYN, Key TJ, Knuppel A.Higher meat intake is associated with higher inflammatory markers, mostly due to adiposity: results from UK biobank.J Nutr. 2021;152(1):183-189. doi:10.1093/jn/nxab314Duan Y, Zeng L, Zheng C, et al.Inflammatory links between high fat diets and diseases.Front Immunol. 2018;9(2649). doi:10.3389/fimmu.2018.02649Plaza-Diaz J, Ruiz-Ojeda FJ, Vilchez-Padial LM, Gil A.Evidence of the anti-Inflammatory effects of probiotics and synbiotics in intestinal chronic diseases.Nutrients. 2017;8(6). doi:10.3390/nu9060555Innes J, Calder P.Omega-6 fatty acids and inflammation.Prostaglandins Leukot Essent Fatty Acids. 2018;132. doi:10.1016/j.plefa.2018.03.004DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies,Mo Med.2021 Sep-Oct;118(5):453–459.Salgado E, Bes-Rastrollo M, de Irala J, Carmona L, Gomez-Reino J.High sodium intake is associated with self-reported rheumatoid arthritis: A cross sectional and case control analysis within the SUN cohort.Medicine. 2015;94(37). doi:10.1097/MD.0000000000000924U.S. Food & Drug Administration.Sodium in your diet.American Heart Association.Shaking the salt habit to lower high blood pressure.U.S. Department of Agriculture FoodData Central.Beverages, carbonated, cola, regular.Harvard Health Publishing.The sweet danger of sugar.Philippou E, Nikiphorou E.Are we really what we eat? Nutrition and its role in the onset of rheumatoid arthritis.Autoimmune Rev. 2018;17(11). doi:10.1016/j.autrev.2018.05.009Nguyen C, Savouret J-F, Widerak M, Corvol M-T, Rannou F.Resveratrol, potential therapeutic interest in joint disorders: A critical narrative review.Nutrients. 2017;9(1):45. doi:10.3390/nu9010045Syed AAS, Fahira A, Yang Q, et al.The relationship between alcohol consumption and gout: a Mendelian randomization study.Genes (Basel). 2022;13(4):557. doi:10.3390/genes13040557Badsha H.Role of diet in influencing rheumatoid arthritis disease activity.Open Rheumatol J. 2018;12(1):19-28. doi:10.2174/1874312901812010019Fayyaz B, Gunawan F, Rehman H.‘Preclinical’ rheumatoid arthritis in patients with celiac disease: A cross-sectional study.J Community Hosp Intern Med Perspect. 2019;9(2). doi:10.1080/20009666.2019.1593777Arthritis Foundation.Gout.Arthritis Foundation.Which foods are safe for gout?Fournet M, Bonté F, Desmoulière A.Glycation Damage: A Possible Hub for Major Pathophysiological Disorders and Aging. Aging Dis. 2018 Oct 1;9(5):880-900. doi: 10.14336/AD.2017.1121Uribarri J, del Castillo MD, de la Maza MP, et al.Dietary advanced glycation end products and their role in health and disease. Adv Nutr. 2015 Jul 15;6(4):461-73. doi: 10.3945/an.115.008433Khan MI, Ashfaq F, Alsayegh AA, et al.Advanced glycation end product signaling and metabolic complications: Dietary approach. World J Diabetes. 2023 Jul 15;14(7):995-1012. doi: 10.4239/wjd.v14.i7.995Arthritis Foundation.Best drinks for arthritis.Arthritis Foundation.What you should know about nightshades and arthritis.Arthritis Foundation.Best fish for arthritis.Arthritis Foundation.Best nuts and seeds for arthritis.Harvard Medical School.Eat these fruits for their anti-inflammatory benefits.Harvard Medical School.Foods that fight inflammation.Arthritis Foundation.The ultimate arthritis diet.Penn Medicine.Seven foods to help you fight arthritis.Centers for Disease Control and Prevention.Self-care for arthritis: five ways to manage your symptoms.Johns Hopkins Medicine.Arthritis.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Messina OD, Vidal Wilman M, Vidal Neira LF.Nutrition, osteoarthritis and cartilage metabolism.Aging Clin Exp Res. 2019;31:807-13. doi:10.1007/s40520-019-01191-wPapier K, Hartman L, Tong TYN, Key TJ, Knuppel A.Higher meat intake is associated with higher inflammatory markers, mostly due to adiposity: results from UK biobank.J Nutr. 2021;152(1):183-189. doi:10.1093/jn/nxab314Duan Y, Zeng L, Zheng C, et al.Inflammatory links between high fat diets and diseases.Front Immunol. 2018;9(2649). doi:10.3389/fimmu.2018.02649Plaza-Diaz J, Ruiz-Ojeda FJ, Vilchez-Padial LM, Gil A.Evidence of the anti-Inflammatory effects of probiotics and synbiotics in intestinal chronic diseases.Nutrients. 2017;8(6). doi:10.3390/nu9060555Innes J, Calder P.Omega-6 fatty acids and inflammation.Prostaglandins Leukot Essent Fatty Acids. 2018;132. doi:10.1016/j.plefa.2018.03.004DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies,Mo Med.2021 Sep-Oct;118(5):453–459.Salgado E, Bes-Rastrollo M, de Irala J, Carmona L, Gomez-Reino J.High sodium intake is associated with self-reported rheumatoid arthritis: A cross sectional and case control analysis within the SUN cohort.Medicine. 2015;94(37). doi:10.1097/MD.0000000000000924U.S. Food & Drug Administration.Sodium in your diet.American Heart Association.Shaking the salt habit to lower high blood pressure.U.S. Department of Agriculture FoodData Central.Beverages, carbonated, cola, regular.Harvard Health Publishing.The sweet danger of sugar.Philippou E, Nikiphorou E.Are we really what we eat? Nutrition and its role in the onset of rheumatoid arthritis.Autoimmune Rev. 2018;17(11). doi:10.1016/j.autrev.2018.05.009Nguyen C, Savouret J-F, Widerak M, Corvol M-T, Rannou F.Resveratrol, potential therapeutic interest in joint disorders: A critical narrative review.Nutrients. 2017;9(1):45. doi:10.3390/nu9010045Syed AAS, Fahira A, Yang Q, et al.The relationship between alcohol consumption and gout: a Mendelian randomization study.Genes (Basel). 2022;13(4):557. doi:10.3390/genes13040557Badsha H.Role of diet in influencing rheumatoid arthritis disease activity.Open Rheumatol J. 2018;12(1):19-28. doi:10.2174/1874312901812010019Fayyaz B, Gunawan F, Rehman H.‘Preclinical’ rheumatoid arthritis in patients with celiac disease: A cross-sectional study.J Community Hosp Intern Med Perspect. 2019;9(2). doi:10.1080/20009666.2019.1593777Arthritis Foundation.Gout.Arthritis Foundation.Which foods are safe for gout?Fournet M, Bonté F, Desmoulière A.Glycation Damage: A Possible Hub for Major Pathophysiological Disorders and Aging. Aging Dis. 2018 Oct 1;9(5):880-900. doi: 10.14336/AD.2017.1121Uribarri J, del Castillo MD, de la Maza MP, et al.Dietary advanced glycation end products and their role in health and disease. Adv Nutr. 2015 Jul 15;6(4):461-73. doi: 10.3945/an.115.008433Khan MI, Ashfaq F, Alsayegh AA, et al.Advanced glycation end product signaling and metabolic complications: Dietary approach. World J Diabetes. 2023 Jul 15;14(7):995-1012. doi: 10.4239/wjd.v14.i7.995Arthritis Foundation.Best drinks for arthritis.Arthritis Foundation.What you should know about nightshades and arthritis.Arthritis Foundation.Best fish for arthritis.Arthritis Foundation.Best nuts and seeds for arthritis.Harvard Medical School.Eat these fruits for their anti-inflammatory benefits.Harvard Medical School.Foods that fight inflammation.Arthritis Foundation.The ultimate arthritis diet.Penn Medicine.Seven foods to help you fight arthritis.Centers for Disease Control and Prevention.Self-care for arthritis: five ways to manage your symptoms.Johns Hopkins Medicine.Arthritis.
Messina OD, Vidal Wilman M, Vidal Neira LF.Nutrition, osteoarthritis and cartilage metabolism.Aging Clin Exp Res. 2019;31:807-13. doi:10.1007/s40520-019-01191-w
Papier K, Hartman L, Tong TYN, Key TJ, Knuppel A.Higher meat intake is associated with higher inflammatory markers, mostly due to adiposity: results from UK biobank.J Nutr. 2021;152(1):183-189. doi:10.1093/jn/nxab314
Duan Y, Zeng L, Zheng C, et al.Inflammatory links between high fat diets and diseases.Front Immunol. 2018;9(2649). doi:10.3389/fimmu.2018.02649
Plaza-Diaz J, Ruiz-Ojeda FJ, Vilchez-Padial LM, Gil A.Evidence of the anti-Inflammatory effects of probiotics and synbiotics in intestinal chronic diseases.Nutrients. 2017;8(6). doi:10.3390/nu9060555
Innes J, Calder P.Omega-6 fatty acids and inflammation.Prostaglandins Leukot Essent Fatty Acids. 2018;132. doi:10.1016/j.plefa.2018.03.004
DiNicolantonio JJ, O’Keefe J.The importance of maintaining a low omega-6/omega-3 ratio for reducing the risk of autoimmune diseases, asthma, and allergies,Mo Med.2021 Sep-Oct;118(5):453–459.
Salgado E, Bes-Rastrollo M, de Irala J, Carmona L, Gomez-Reino J.High sodium intake is associated with self-reported rheumatoid arthritis: A cross sectional and case control analysis within the SUN cohort.Medicine. 2015;94(37). doi:10.1097/MD.0000000000000924
U.S. Food & Drug Administration.Sodium in your diet.
American Heart Association.Shaking the salt habit to lower high blood pressure.
U.S. Department of Agriculture FoodData Central.Beverages, carbonated, cola, regular.
Harvard Health Publishing.The sweet danger of sugar.
Philippou E, Nikiphorou E.Are we really what we eat? Nutrition and its role in the onset of rheumatoid arthritis.Autoimmune Rev. 2018;17(11). doi:10.1016/j.autrev.2018.05.009
Nguyen C, Savouret J-F, Widerak M, Corvol M-T, Rannou F.Resveratrol, potential therapeutic interest in joint disorders: A critical narrative review.Nutrients. 2017;9(1):45. doi:10.3390/nu9010045
Syed AAS, Fahira A, Yang Q, et al.The relationship between alcohol consumption and gout: a Mendelian randomization study.Genes (Basel). 2022;13(4):557. doi:10.3390/genes13040557
Badsha H.Role of diet in influencing rheumatoid arthritis disease activity.Open Rheumatol J. 2018;12(1):19-28. doi:10.2174/1874312901812010019
Fayyaz B, Gunawan F, Rehman H.‘Preclinical’ rheumatoid arthritis in patients with celiac disease: A cross-sectional study.J Community Hosp Intern Med Perspect. 2019;9(2). doi:10.1080/20009666.2019.1593777
Arthritis Foundation.Gout.
Arthritis Foundation.Which foods are safe for gout?
Fournet M, Bonté F, Desmoulière A.Glycation Damage: A Possible Hub for Major Pathophysiological Disorders and Aging. Aging Dis. 2018 Oct 1;9(5):880-900. doi: 10.14336/AD.2017.1121
Uribarri J, del Castillo MD, de la Maza MP, et al.Dietary advanced glycation end products and their role in health and disease. Adv Nutr. 2015 Jul 15;6(4):461-73. doi: 10.3945/an.115.008433
Khan MI, Ashfaq F, Alsayegh AA, et al.Advanced glycation end product signaling and metabolic complications: Dietary approach. World J Diabetes. 2023 Jul 15;14(7):995-1012. doi: 10.4239/wjd.v14.i7.995
Arthritis Foundation.Best drinks for arthritis.
Arthritis Foundation.What you should know about nightshades and arthritis.
Arthritis Foundation.Best fish for arthritis.
Arthritis Foundation.Best nuts and seeds for arthritis.
Harvard Medical School.Eat these fruits for their anti-inflammatory benefits.
Harvard Medical School.Foods that fight inflammation.
Arthritis Foundation.The ultimate arthritis diet.
Penn Medicine.Seven foods to help you fight arthritis.
Centers for Disease Control and Prevention.Self-care for arthritis: five ways to manage your symptoms.
Johns Hopkins Medicine.Arthritis.
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