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 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 aren’t 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 foods that may cause or worsen inflammation in your joints. 

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

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• Dietary recommendations for psoriatic arthritis: If you have psoriatic arthritis, here are some foods you can try to incorporate into your diet.

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. 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

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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. 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 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. 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 and vegetable oils 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 is a type of protein in wheat, barley, rye, and other grains. It 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 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. 

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 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.

10. High-fat dairy

Research on high-fat dairy has been mixed. 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. 

But 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 protect against the risk of osteoarthritis. 

Because the evidence is so mixed, 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 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. It’s helpful to know which foods trigger your arthritis. But 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.

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 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:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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