When diagnosed with arthritis, choosing the right diet can not only help alleviate symptoms but also reduce the risk of complications, improve overall health, and enhance the quality of life. There are over 100 different types of arthritis, with osteoarthritis (OA) being the most common. Other types include rheumatoid arthritis (RA), psoriatic arthritis (PsA) and gout. In all cases, varying degrees of inflammation are observed. What you choose to eat and drink can significantly impact both the body’s health and arthritis symptoms. This article introduces some foods to avoid when suffering from arthritis.
Added Sugars
Everyone, especially those with arthritis, benefits from limiting their sugar intake. Added sugars are found in candies, sodas, ice cream and many other foods, including barbecue sauce, salad dressing, and ketchup. In a study involving 217 individuals with rheumatoid arthritis, participants noted that among 20 foods, sugary sodas and desserts were most likely to worsen symptoms.
Processed Foods and Red Meat
Studies show that the consumption of red meat and processed meats causes inflammation and exacerbates arthritis symptoms. Individuals who consume these foods more frequently tend to have higher levels of inflammatory markers such as interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine. The aforementioned study involving 217 individuals with rheumatoid arthritis also demonstrated that red meat consumption typically worsens RA symptoms. Research indicates that plant-based diets that exclude red and processed meats may improve arthritis symptoms.
Gluten-Containing Foods
Gluten is a group of proteins found in wheat, barley, rye, and other grains. Some research links it to increased inflammation and suggests that gluten-free diets may reduce arthritis symptoms. People with celiac disease are at higher risk of developing RA compared to others. Some studies show that a gluten-free, vegan diet may decrease disease activity and reduce inflammation.
Highly Processed Foods
Highly processed foods such as fast food, breakfast cereals, and products made with refined grains, added sugars, preservatives, fructose, and other inflammatory agents can increase arthritis symptoms. These foods may also increase the risk of developing arthritis by contributing to inflammation and obesity.
Certain Vegetable Oils
Diets rich in omega-6 fats and low in omega-3 fats may exacerbate knee pain related to osteoarthritis and rheumatoid arthritis. These fats are essential for health, but an imbalance can increase inflammation. Omega-3 fats are found in fatty fish, seeds, and leafy greens, while omega-6 fats are present in margarine and cooking oils like corn and sunflower oil. Olive oil contains low levels of omega-6 fatty acids. To optimize the omega-6 to omega-3 ratio, increasing the intake of fatty fish is recommended.
Foods High in Salt
Reducing salt intake is beneficial for individuals with arthritis. Foods high in salt include shrimp, canned soups, pizza, certain cheeses, processed meats, and many other processed items. A 2019 study on mice showed that arthritis was more severe in those fed a high-salt diet compared to those on a lower-salt diet. Research also indicates that excessive sodium consumption could be a risk factor for autoimmune diseases like inflammatory arthritis in humans, as salt can trigger immune processes leading to inflammation.
Foods Rich in AGEs (Advanced Glycation End-products)
Advanced glycation end-products (AGEs) are molecules formed through a reaction between sugars and proteins or fats. They are naturally found in raw animal products and are produced through specific cooking methods. Foods containing AGEs include high-protein, high-fat fried animal products, French fries, American cheese, margarine, and mayonnaise. When AGEs accumulate in the body, oxidative stress and inflammation occur, which can worsen the progression of arthritis.
Certain Beverages
Alcoholic drinks and sugary beverages, such as sodas, may significantly increase the risk of developing arthritis.
