The 10 Worst Foods for Arthritis That You Should Avoid — and What May Help Instead

Arthritis refers to any process that causes pain and inflammation in the joints. While there are over 100 different types, some of the most common types of arthritis include osteoarthritis, rheumatoid arthritis, and gout. The symptoms of arthritis may include swelling, pain, and stiffness in the joints, which can limit mobility. 

Regardless of the type of arthritis you have, your diet may affect its severity. Knowing what foods to avoid with arthritis — and which ones to eat instead — may help you find some relief and best manage your overall health. 

What are the worst foods for arthritis?

We’re not exactly sure what the worst foods for arthritis are. The data is limited on this topic. And the worst foods likely vary depending on your symptoms, type of arthritis, and other factors. 

Since arthritis involves pain and inflammation in the joints, foods that are linked to higher inflammation in the body are believed to be the worst foods for arthritis. It’s also not clear whether limiting your intake of these foods can improve your symptoms.

That said, experts recommend limiting many of these foods in general for optimal health and well-being. Here are 10 potential foods to watch out for. 

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1. Simple carbohydrates

Simple carbohydrates, also known as refined carbohydrates, are a class of carbohydrates that are typically low in fiber and are quickly digested. Your body converts simple carbs into glucose (sugar) and raises your blood sugar levels very quickly. This often puts these foods higher on the glycemic index (GI). 

Frequently eating foods with a high GI can contribute to inflammation, potentially making arthritis symptoms worse.

Examples of simple carbohydrates include:

• Refined grains, like white rice and white bread

• Fruit juices and other sweet beverages like soda

• Desserts like ice cream and candy

• Pastries and many other baked goods

• Sweeteners like honey, sugar, and maple syrup

2. Salty foods

People with rheumatoid arthritis often take corticosteroids to help manage the condition, which can make the body hold onto more sodium (salt). Since excessive salt has been linked to inflammation, limiting your intake might help. The Arthritis Foundation recommends limiting salt intake to less than 1,500 mg daily.

 Examples of salty foods include:

• Heavily processed foods, like frozen entrees and fast foods

• Packaged snacks like chips and cookies

• Condiments like ketchup and mustard

• Foods from a restaurant 

• Some sauces

• Certain pre-packaged soups

3. High-purine foods

Purines are chemical compounds found in some foods. They can aggravate gout, a form of arthritis. If people with gout eat too many purines, a waste product called uric acid can build up in the joints. In turn, this can contribute to inflammation and other gout symptoms. But so far, it’s unclear how high-purine foods might affect other types of arthritis.

High-purine foods include:

• Red meat, such as beef and pork 

• Processed meats like bacon

• Some fish and shellfish, including anchovies, sardines, and mussels 

• Organ meats, such as liver

• Alcohol

4. Foods high in saturated fat

Most research around saturated fat and its impact on arthritis risk comes from lab and animal studies. But saturated fat has been linked to increased inflammation, which is already high in people with arthritis. So, it may be worth cutting back on the following foods to see if it can help improve your joint health. Some examples to avoid include:

• Butter

• Coconut oil and other coconut products

• Red meat

• Processed meats, like sausages and bacon

• Fast food, like pizza and burgers

• High-fat dairy products, like ice cream and cheese

• Pastries and many other baked goods

5. Foods and beverages high in added sugar

Some research has concluded that eating excessive amounts of sugar contributes to inflammation in the body. Sugary foods have also been associated with rheumatoid arthritis.

Examples of foods high in added sugar include:

• Desserts like cookies, candy, and ice cream

• Pastries like cake and donuts

• Sweetened beverages like soda and sports drinks

• Breakfast cereals, including granola

• Condiments like ketchup and barbecue sauce

• Flavored yogurts or other milk products

Becoming familiar with nutrition labels can help you identify the different names and types of sugar that might be hiding in your food. 

6. Fried foods high in omega-6 fatty acids

Fried foods are typically fried in vegetable or seed oils, which tend to be high in omega-6 fatty acids. Like omega-3 fatty acids (a type of healthy fat), omega-6 fatty acids can also be part of a well-balanced diet. And while the research around omega-6 fatty acids is mixed, some evidence suggests that eating too many foods high in omega-6s and not enough omega-3s may be linked to inflammation. 

Fried foods also tend to be higher in salt and lower in important nutrients like vitamins and antioxidants, which isn’t ideal for arthritis.

Examples of fried foods include:

• French fries

• Onion rings

• Fried chicken

• Egg rolls

• Battered fish 

• Chips

• Other foods that are crispy or have a battered coating

7. Foods containing gluten

Gluten, a type of protein found in wheat, barley, rye, and other grains, can have an inflammatory effect in some people. This may be true for people with autoimmune conditions like rheumatoid arthritis. 

While not all people with this type of arthritis need to be gluten-free, some people report improved symptoms by avoiding gluten. However, removing gluten shouldn’t be the first line of defense for arthritis. This is because there isn’t yet enough evidence to fully support the link between gluten and arthritis-related inflammation. 

If you think you might be sensitive to gluten, it’s a good idea to contact a healthcare professional or a registered dietitian for support. 

Examples of gluten-containing foods include:

• White, wheat, and rye bread

• Grains, including barley, farro, and some brands of oats

• Traditional pastas 

• Traditional doughs and crusts

• Flour tortillas

• Crackers

8. Red meat and processed meat

Red meats and processed meats are closely linked with some forms of arthritis, like gout. These meats contain high levels of hypoxanthine and adenine, two forms of purine that increase your chance of getting gout. 

Processed meats also contain high levels of salt. This can also contribute to inflammation and increase your risk of symptoms for all types of arthritis.

Red meat and processed meat can include foods like:

• Beef

• Pork

• Lamb

• Sausage

• Hot dogs

• Bacon

• Deli meat

9. Alcohol

Alcohol can affect arthritis in three different ways:

1. Alcohol makes you urinate more than usual, putting you at risk for dehydration. Since the cartilage in your joints is mostly made of water, dehydration can cause them to function more poorly, worsening your arthritis. 

2. Like red meats, alcohol contains lots of purines. This allows uric acid to build up in your joints and puts you at risk for arthritis from gout. 

3. Alcohol itself directly causes inflammation, making it more likely that you will develop arthritis symptoms. 

When considering all three factors, it’s clear that you should avoid alcohol if you have arthritis.

10. High-fat dairy

Research on high-fat dairy has been conflicting. Some studies show that high-fat dairy products are linked to increased inflammation in the body. There’s also a study that showed that people who drank lots of dairy needed hip replacements more often than people who drank less dairy. 

On the other hand, a European review of the link between dairy and inflammation actually showed that dairy has anti-inflammatory properties. And a Dutch study from 2019 showed that high-fat dairy products actually protect against the risk of osteoarthritis. 

Because the evidence is so confusing, some people with arthritis decide to avoid dairy just to be safe. But others might continue consuming it until researchers can be sure what’s going on. Until the research about high-fat dairy is settled, either approach is a reasonable one to take.

Does diet affect all types of arthritis?

Diet may help in managing arthritis symptoms for all types of arthritis. In some cases, following an anti-inflammatory diet could slow disease activity and improve symptoms. But some foods may be more triggering for certain types of arthritis than others. 

Do you need to avoid all inflammatory food if you have arthritis? 

Not necessarily. Avoiding all inflammatory foods is impractical for most people and requires following a very strict diet. While knowing what foods trigger your arthritis is important, it’s better to focus on limiting them when possible rather than cutting them out completely. Any effort you make to reduce the amount of inflammatory foods you eat can still make a big difference in arthritis symptoms and your overall health.

One way to help you limit trigger foods is by focusing on the foods you can eat, enjoy, and have access to. To identify your trigger foods, it may be helpful to keep a symptom diary so you can log how you feel after eating certain foods. Then, for about 2 to 4 weeks, cut out potential trigger foods gradually to see if you notice any improvement.

What can you eat instead to help your arthritis?

There are many foods that can help arthritis and protect your joints. The following are examples of anti-inflammatory, healthful alternatives.

Herb and spice options include:

• Turmeric

• Garlic

Fruit and vegetable options include:

• Berries

• Cherries

• Cruciferous vegetables, like broccoli, cabbage, and cauliflower

• Sweet peppers 

• Pineapple

Healthy fat options include:

• Fatty fish like salmon and trout

• Olive oil

• Nuts

• Chia seeds

Plant-based protein options include:

• Soy products like tofu

• Beans

Other beneficial food options include:

• Whole grains

• Green tea

• Spirulina and other microalgae

Why trust our experts?

Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

Reviewed by:

Farzon A. Nahvi, MD

Dr. Nahvi is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works clinically at Concord Hospital in Concord, New Hampshire, and is a clinical assistant professor of emergency medicine at the Geisel School of Medicine at Dartmouth. Prior to this, he worked as an ER physician and clinical assistant professor of emergency medicine at the Mount Sinai Health System, NYU Langone Health, NYC Health + Hospitals/Bellevue, and the Manhattan VA. He is a graduate of Cornell University and NYU School of Medicine.

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