The 9 Worst Foods for Arthritis That You Should Avoid, and What May Help Instead

Arthritis refers to any medical condition that causes pain and inflammation in the joints. While there are over 100 different types of arthritis, some of the most common types 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 how severe it is. 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?

Experts don't have enough information to say which foods are the worst for arthritis. The worst foods likely vary depending on your symptoms, type of arthritis, and your overall health. 

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. But it's not clear whether limiting your intake of these foods can improve your symptoms.

That said, limiting these 9 foods can benefit your overall health. 

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.

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

Limiting your salt intake is good for your overall health. Arthritis experts recommend limiting salt intake to less than 1,500 mg daily.

Examples of salty foods include:

• Ultra-processed foods, like frozen entrées and fast foods

• Packaged snacks like chips and cookies

• Condiments like ketchup and mustard

• Foods from a restaurant 

• Some sauces

• Certain prepackaged soups

3. High-purine foods

Purines are chemical compounds found in some foods. They can trigger a gout flare, a form of arthritis. If you have gout and eat too many purines, uric acid (a waste product) can build up in your joints. In turn, this can contribute to inflammation and other gout symptoms.

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

It’s unclear how high-purine foods might affect other types of arthritis.

4. Foods high in saturated fat

Foods high in saturated fat are linked to inflammation. So, it may be worth limiting the following foods to see if it can help improve your joint health:

• 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 found that having too much sugar contributes to inflammation in the body.

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 and vegetable oils high in omega-6 fatty acids

Fried foods 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. 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. 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 is a type of protein in wheat, barley, rye, and other grains. It can have an inflammatory effect in some people. While not all people with arthritis need to follow a gluten-free diet, some people report improved symptoms when 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. 

Talk with your healthcare team if you think you may be sensitive to gluten. They can help you decide if you should limit gluten-containing foods.

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.

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 a few different ways:

• Alcohol makes you urinate more than usual, putting you at risk for dehydration. Since the cartilage in your joints is about 80% water, dehydration can cause them to function more poorly, worsening your arthritis. 

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

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

Considering these factors, it’s best to avoid alcohol if you have arthritis.

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 and improve symptoms. But some foods may be more triggering for certain types of arthritis than others. 

What foods can help improve arthritis symptoms?

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

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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:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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