8 Foods You Need to Avoid If You Have Arthritis

Can easing arthritis symptoms be as simple as avoiding certain foods?
For anyone looking for alternatives to medication as treatment, eliminating specific types of food from your diet can help you avoid flare-ups and unnecessary inflammation.
Don’t worry, though; an arthritis-friendly diet isn’t only achieved through restrictions. There are plenty of foods you’ll want to eat.

How Can a Special Diet Help Manage Your Arthritis?

 According to research, altering your diet can help treat symptoms of both inflammatory and non-inflammatory types of arthritis.

So, what are the foods that you should be eating if you suffer from arthritis?
One of the best things you can eat is foods high in omega-3s like tuna and salmon. If you aren’t a fish eater, you can take a fish oil supplement instead.
Greens like kale and spinach contain vitamin D and are good choices for anyone with arthritis. Foods rich in antioxidants, like green tea, have been shown to help fight inflammation.

Everyone’s body reacts differently, so the best way for you to test what foods you need to eliminate entirely and which ones you need only to limit is to cut all the foods for a few weeks and then add small amounts back in one at a time to determine your personal triggers.
Consult your doctor before dramatically changing your diet to be sure it is compatible with your overall health goals.

8 Foods You Need to Avoid If You Have Arthritis

• Red Meat

We have bad news for steak lovers; red meat should be limited if you have been diagnosed with arthritis. Red meat has been linked to inflammation as well as an increased likelihood of developing arthritis.

 Red meat has higher levels of saturated fat than other options like white meat or plant-based foods that can contribute to obesity. Obesity puts added pressure on your joints, causing additional pain and swelling.

 A plant-based diet may be the best option for those diagnosed with arthritis, but at least try to.         

• Added Sugar

Foods that contain high amounts of added sugar like sweets and soft drinks have been linked to heightened symptoms of rheumatoid arthritis.

 Even if you haven’t yet been diagnosed with arthritis but are at risk, you may want to consider cutting back on these foods, especially sugary drinks. Studies have shown a link between people who regularly consume sugary drinks and an increased risk of developing rheumatoid arthritis.

Sugars are added to many foods you wouldn’t expect, so be sure to read the labels on all of your packaged foods, including dressings and condiments.

• Alcohol

Consuming alcohol is most problematic for people with inflammatory types of arthritis. Research has shown that gout flares when using alcohol, and alcohol users are more likely to develop gout.

 Additionally, a study of axial spondyloarthritis has linked alcohol to spinal structural damage. There may also be a link to alcohol use and developing osteoarthritis ( a non-inflammatory type of arthritis), but that data isn’t statistically significant across all studies.

 The one exception may be small amounts of red wine due to the antioxidants in the wine having anti-inflammatory properties.

• High Sodium Foods

You probably already know, foods high in salt are bad for a host of heart conditions, but salt is also negatively linked to autoimmune diseases like arthritis. Salt may make your arthritis symptoms worse as well.

Avoiding salt in preserved foods (like canned goods) is almost impossible, so you’ll want to be aware of how much of your diet is made up of pre-packaged foods.

 Though you shouldn’t use added salt to season your food, you can still use other spices like pepper and garlic. As an added benefit, garlic contains anti-inflammatory compounds that may help your arthritis.

• High-Fat Dairy

 Dairy is an essential part of your diet because it is the best way for you to get calcium. But not all dairy products are created equally.

 You should continue to include items like low-fat milk while using caution when indulging in other foods like ice cream and cheese. Yogurt contains probiotics that may help fight inflammation.

 If you have sensitivity to dairy, there are alternative ways to get your calcium, but you’ll want to check the nutritional information for fat content to choose the best option for you.

•  Foods High in AGEs

Advanced glycation end products (AGEs) are formed when protein or fats combine with sugar. These elements – protein, fat, and sugar – are found in many kinds of raw meat, and AGEs are created when the meat is cooked.

 Foods like hot dogs, steak, and bacon are all high in AGEs. Other non-meat foods that are high in AGEs are french fries, mayonnaise, and margarine.

 Oxidative stress and inflammation can increase when higher levels of AGEs are found in the body.

• Omega-6 Fats

While omega-3s are good for arthritis, omega-6s are not. Omega-6s are found in corn, soybeans, meat, and canola oil. Vegetable oil is high in omega-6 fats, so it’s best to use an alternative oil, like olive oil, when preparing your food.

 Your goal should be to increase omega-3 fats while decreasing omega-6 fats to combat inflammation.

•  Gluten

Gluten is the general term for the proteins commonly found in wheat and other grains. Some research has found a connection between gluten and inflammation.

 People who have celiac disease are more likely to be diagnosed with arthritis, but the link to why is unknown. 

 If you think you may be experiencing celiac disease alongside your arthritis, you should check your symptoms.

Conclusion

There are diets designed that help fight inflammation that many people who have arthritis find helpful.

 The Meditteranean diet is a popular option if an entirely plant-based diet is not for you.

 If you don’t find a diet that works for your symptoms, you should work with your doctor or dietician to develop a meal plan free of foods that may trigger inflammation and still fits your lifestyle.