How To Reduce Joint Pain and Inflammation By Changing Your Diet

If you’re one of the 52.5 million adults in the United States who have been diagnosed and suffer from arthritis, then you know that the condition can make everyday activities incredibly difficult, and you may be looking for ways to minimize your symptoms.

In addition to taking medication and seeing a doctor regularly, it’s important to watch what you eat. Certain foods can aggravate your symptoms and make living with arthritis even harder.

Improper diet might aggravate the inflammation, resulting in more discomfort and suffering while potentially increasing your weight. Putting your joints under additional weight and strain is another method to make the condition worse.

While there is no definitive proof that any food actually causes arthritis or makes symptoms worse, it makes sense to avoid them if you’re struggling with the condition.

Processed meats and sugary drinks are high in inflammation-inducing compounds, while fried foods and refined carbs can contribute to weight gain, which puts additional strain on joints.

Dairy products may also exacerbate inflammation, while red meat and omega-6 fatty acids are thought to promote joint damage. Nightshade vegetables contain a compound that has been linked to joint pain, while gluten may trigger inflammation in people with celiac disease or non-celiac gluten sensitivity.

So, If you have arthritis, here are 10 foods you should try to avoid.


There’s no getting around it: sugar is bad for your health. And while most of us are aware of the dangers of too much sugar, we often overlook the fact that sugar can also lead to inflammation. Inflammation is a natural response of the body to injury or disease, but when it becomes chronic, it can trigger a host of serious health problems.

Sugar has been shown to increase inflammation in the body, and this effect is only magnified when sugar is consumed in large amounts. In addition to increasing inflammation, processed sugar is also high in calories, making it one of the leading causes of obesity in the world. So if you’re looking to improve your health, cutting back on sugar is a good place to start.

Alcohol and tobacco

Many people are not aware that alcohol and tobacco are among the official causes of multiple arthritis types. Alcohol and tobacco use can also make existing arthritis symptoms worse. For example, alcohol consumption can lead to inflammation in the joints, while smoking cigarettes can reduce the effectiveness of the medication.

Furthermore, both alcohol and tobacco use can adversely affect the immune system, making it more difficult for the body to fight off infection. For these reasons, it is important for people who have arthritis to avoid alcohol and tobacco use.


For many people, gluten is nothing more than a nuisance. It’s the protein found in wheat, barley, and rye that can cause stomach upset and bloating.

But for others, particularly those with autoimmune disorders such as celiac disease and rheumatoid arthritis, gluten can be a serious problem. Studies have shown that gluten can contribute to inflammation in the body, which can worsen the symptoms of these illnesses. In fact, some researchers believe that eliminating gluten from the diet may help to reduce inflammation and improve overall health.

If you suffer from an autoimmune disorder, talk to your doctor about whether eliminating gluten from your diet could help you feel better.

Dairy products

Dairy products are a common trigger for arthritis flare-ups. This is because dairy products contain a protein known as casein, which can increase inflammation. In addition, dairy products are often high in saturated fat, which can also contribute to inflammation. If you suffer from arthritis, you may want to avoid dairy products or eat them in moderation.

But remember – Not all dairy is inflammatory, so if you want to eat it, look for those that have probiotics to reduce inflammation, including kefir and Greek yogurts (but unsweetened of course!).

Fried and processed foods

If you suffer from arthritis, you should avoid fried and processed foods as much as possible. These foods are high in inflammatory compounds that can exacerbate your condition. Instead, focus on eating fresh, whole foods that are rich in nutrients and antioxidants. These include fruits, vegetables, lean meats, and healthy fats like olive oil.

Salt and preservatives

Excess salt in your diet can harm your body in a variety of ways, from high blood pressure to thyroid malfunction. Also, these ingredients can irritate the joints, exacerbating pain and inflammation. In addition, they can lead to water retention as well, which can add extra stress to the joints.

“Processed foods are often loaded with salt, additives, and preservatives, so it’s best to avoid these if you have arthritis” – says Lisa DeFazio, MS, RD. If you have rheumatoid arthritis, she also suggests limiting your sodium intake to around 2,000 milligrams per day.

Polyunsaturated cooking oils

Soybean, corn, canola, safflower, and sunflower oils are frequently used in restaurants and at home as well and are high in omega-6 fatty acids but low in omega 3s.

Instead, olive or walnut oils are advised for arthritis sufferers.

Certain vegetables

Some vegetables such as eggplants, potatoes, peppers, and others that include solanine are understood to cause inflammation and pain in those suffering from arthritis. They are permitted in lesser amounts but should not be eaten daily by individuals with arthritis.

Refined carbohydrates

Carbohydrates are an essential part of the human diet, providing the body with energy and vitamins. However, not all carbohydrates are created equal.

Refined carbohydrates, which are commonly found in white potatoes, white rice, cereal, and white flour products, lack many of the nutrients that are found in their unrefined counterparts. One of the most notable nutrients that refined carbs lack is fiber.

In addition, refined carbs are often high in sucrose and high fructose corn syrup, both of which can promote inflammation. As a result, it is important to limit your intake of refined carbs and to focus on eating complex carbs like whole grains, beans, and vegetables.


We love pizza just as much as the next person, but unfortunately, it’s not great for our health – especially if we suffer from arthritis. Pizza is one of the largest sources of saturated fat in the American diet, and this is thanks to cheese. According to studies, saturated fats cause inflammation in our fat tissues, and not only does this exacerbate arthritic symptoms, but it can also contribute to heart disease.

So, if you’re an arthritis sufferer, it’s best to avoid pizza. There are plenty of other delicious foods out there that won’t trigger your symptoms.

Foods you should eat if you have arthritis

Contrary to what has been written above, useful foods for people who have and suffer from arthritis are:

Soybeans and beans

They contain compounds that can help to reduce inflammation.


A good source of omega-3 fatty acids, which have anti-inflammatory properties.

Broccoli and other cruciferous vegetables

They contain chemicals that can help to protect joints from damage.

Oranges and other citrus fruits

Rich in vitamin C, which is important for the development and maintenance of healthy joints.

Whole grains

Provide the body with essential nutrients and fiber, both of which are important for supporting joint health.


Has both anti-inflammatory and antioxidant properties, making it a great choice for people with arthritis.

Green tea

Rich in polyphenols, which can help to reduce inflammation throughout the body.

We hope this article has helped you better understand the foods that can aggravate arthritis and what to eat instead. Please share this information with your friends and family who also suffer from arthritis, so they can enjoy a happier, healthier life as well.

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