15 Terrible Foods for People to Eat With Inflammation and Arthritis

Living with inflammation and arthritis can be challenging, and what you eat is crucial in managing these conditions. Some foods can trigger inflammation in the body, making symptoms worse. 

If you have arthritis or struggle with inflammation, avoiding certain foods can help reduce pain, stiffness, and swelling. To help you manage your condition better, here are some of the worst foods you should avoid when dealing with inflammation and arthritis.

Processed Meats

Processed meats, such as bacon, sausage, and hot dogs, are full of preservatives, unhealthy fats, and high sodium. These factors can increase inflammation and aggravate arthritis symptoms. 

Processed meats often contain advanced glycation end products (AGEs), which can trigger inflammation in the body. For those with arthritis, cutting back on processed meats can help reduce joint pain and swelling. Instead, opt for lean proteins like chicken, fish, or plant-based alternatives.

Sugary Beverages

Sugary drinks like soda, sweetened teas, and energy drinks can spike inflammation levels. The high sugar content in these beverages contributes to weight gain and can lead to insulin resistance and worsening arthritis symptoms. 

These drinks also promote inflammation, making joints feel stiffer and more painful. Drinking water, herbal teas, or unsweetened beverages is better for maintaining hydration and minimizing inflammation.

Fried Foods

Fried foods like French fries, fried chicken, and doughnuts contain trans fats and unhealthy oils that can worsen inflammation. The oils used in frying are often high in omega-6 fatty acids, which can increase inflammation when consumed in excess. 

Regularly consuming fried foods can lead to weight gain, which puts added pressure on joints. Reducing your intake of fried foods and opting for baked, grilled, or steamed options can help reduce inflammation and arthritis flare-ups.

Refined Carbohydrates

Foods like white bread, pastries, and other refined carbohydrates can lead to inflammation in the body. Their high glycemic index causes rapid spikes in blood sugar levels, which can trigger inflammatory responses. 

Refined carbs contribute to weight gain and put more stress on joints. Whole grains like brown rice, quinoa, and whole wheat bread are healthier alternatives that provide steady energy without increasing inflammation.

Dairy Products

For some people, dairy products like milk, cheese, and yogurt can trigger inflammation, especially if they are sensitive to lactose or the proteins in dairy. Dairy can sometimes contribute to joint pain and swelling in people with arthritis, worsening symptoms. 

While not everyone will have this reaction, it is worthwhile to observe how your body responds to dairy. If you suspect it’s causing inflammation, try switching to plant-based alternatives like almond or oat milk.

Alcohol

Regular alcohol consumption can increase inflammation and worsen arthritis symptoms. Alcohol can raise levels of inflammatory markers in the body and also contribute to weight gain, which adds extra stress to already painful joints. 

Alcohol can interfere with medications commonly used to manage arthritis, making them less effective. Limiting alcohol intake can help reduce inflammation and improve overall joint health.

Sugary Snacks

Candies, cakes, cookies, and other sugary snacks are bad for your waistline and contribute to inflammation in the body. These foods are packed with refined sugars, which can spike blood sugar levels and lead to an inflammatory response. 

Consuming sugary snacks frequently over time increases the risk of chronic inflammation, worsening arthritis symptoms. Choosing healthier snacks like fruits, nuts, or yogurt can help keep inflammation at bay.

Red Meat

Red meats, like beef, lamb, and pork, are high in saturated fats and can increase levels of inflammation in the body. Overeating red meat has been linked to higher levels of inflammatory markers, which can worsen arthritis symptoms. 

Saturated fats can also contribute to heart disease and other health problems. If you enjoy meat, limit red meat and opt for leaner protein sources like fish, chicken, or plant-based proteins instead.

Processed Baked Goods

Commercially produced baked goods like cakes, muffins, and biscuits often contain trans fats and refined sugars that promote inflammation. These foods are typically made with unhealthy oils and refined flour, both of which can worsen arthritis symptoms. 

Consuming these products regularly can lead to weight gain, further stressing your joints. Swapping out processed baked goods for homemade versions made with whole grains and healthier ingredients can help reduce inflammation.

High-Sodium Foods

Salty foods, such as canned soups, chips, and processed snacks, can lead to fluid retention, making arthritis symptoms like swelling and stiffness worse. High-sodium diets can also increase blood pressure, further contributing to inflammation in the body. 

For people with arthritis, it’s important to limit salt intake and choose low-sodium options when possible. Cooking meals from scratch and using herbs and spices for flavor instead of salt is a good strategy.

Corn Oil

Corn oil and other oils high in omega-6 fatty acids can promote inflammation when consumed in excess. While omega-6 fatty acids are necessary for the body, too much of them can lead to an imbalance, contributing to higher inflammation levels. 

Many processed foods contain corn oil, so it’s important to read labels and limit consumption. Opting for oils rich in omega-3 fatty acids, such as olive or flaxseed, can help reduce inflammation.

Margarine

Margarine is a common source of trans fats, which are known to increase inflammation in the body. Trans fats can be found in many processed foods, including baked goods, snacks, and margarine spreads. 

Regular consumption of trans fats not only worsens arthritis symptoms but also increases the risk of heart disease and other chronic conditions. Replacing margarine with healthier fats, like olive oil or avocado, can help manage inflammation.

Fast Food

Fast food meals, such as burgers, fries, and fried chicken, are packed with unhealthy fats, sugars, and sodium, all of which can contribute to inflammation. These meals are often prepared with poor-quality ingredients that can exacerbate arthritis symptoms. 

Fast food also tends to be high in calories, leading to weight gain, which puts added pressure on your joints. Cutting back on fast food and preparing more meals at home can help reduce inflammation and improve overall health.

Canned Soups

Many canned soups are loaded with sodium, preservatives, and unhealthy fats that can contribute to inflammation. While these soups may seem convenient, the high levels of salt can lead to fluid retention, making arthritis symptoms like swelling and stiffness worse. 

Some canned soups contain processed meats and refined grains, further exacerbating inflammation. Opting for homemade soups with fresh, whole ingredients is a healthier choice for managing arthritis.

Artificial Sweeteners

Artificial sweeteners, found in diet sodas, sugar-free candies, and low-calorie snacks, can lead to inflammation in some individuals. While these sweeteners are often marketed as a healthier alternative to sugar, they can disrupt the body’s natural inflammatory responses. 

Consuming large amounts of artificial sweeteners over time may worsen arthritis symptoms. A better choice is to reduce the use of artificial sweeteners and opt for natural sweeteners like honey or maple syrup in moderation.

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