17 Foods to Avoid With Arthritis and What to Eat Instead

Managing arthritis involves knowing which foods to avoid and what to include. Steering clear of red meat, high-fat dairy, and processed sugars can reduce inflammation, while embracing fatty fish, beans, and whole grains can aid in soothing symptoms.

1. Red Meat

Red meats are higher in fat, especially saturated fat, than white meats and plant-based proteins. Studies link red meat consumption to increased inflammation, which may worsen joint swelling and arthritis symptoms.

One study found that substituting red meat with chicken, fish, legumes, or nuts was associated with lower inflammatory biomarkers.

2. High-Fat Dairy

Milk, yogurt, and other dairy products may worsen arthritis symptoms. It depends on the amount of fat and sugar a particular product contains.

If you have arthritis, consider avoiding full-fat dairy and products with added sugar, such as:

• Cheese
• Whole milk
• Ice cream
• Sour cream
• Butter

Research has shown a link between a high-fat diet and inflammatory reactions.

If you suspect you are sensitive to or intolerant of dairy, eliminate dairy for a brief period of time. This step could help you discover if you feel better when dairy is absent from your diet.

Note that some dairy products—such as yogurt and kefir (a milk product that is similar to yogurt)—have probiotics, or beneficial bacteria. Research suggests that probiotics and a healthy mix of gut bacteria decrease inflammation and could help reduce arthritis symptoms. Opt for low-fat options.

3. Omega-6 Fatty Acids

Omega-6 fatty acids are essential polyunsaturated fatty acids that you can only get through food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function and bone health. However, consuming too many omega-6s can cause inflammation and make arthritis worse.

Common sources of omega-6 fats include meat and some vegetable oils, like:

• Soybean
• Corn
• Safflower
• Sunflower
• Canola

This doesn’t mean you should entirely avoid these foods, as they all have nutritional benefits. You just need to ensure that your daily intake of omega-6s doesn’t exceed your intake of omega-3s (which have anti-inflammatory effects).

According to research from the Mid-America Heart Institute, Americans consume 20 times more omega-6 fatty acids (mainly through red meat) than omega-3 fatty acids.

To this end, consume omega-6 foods in moderation while increasing your intake of omega-3 foods like salmon, mackerel, sardines, anchovies, and other fatty fish. Also, try cooking with olive oil, which is primarily monounsaturated fat.

4. High Salt Foods

Your body needs the sodium in salt for many functions, but consuming too much (which is common) can be problematic. Research has associated high salt intake with greater inflammation and an increased risk of developing rheumatoid arthritis.

Salt is used as a preservative in many canned goods, including vegetables, meats, and soups. Other foods that are high in sodium include:

• Processed meats, such as deli meats, bacon, sausage, and salami
• Fast food, such as pizza, burgers, French fries, tacos, and burritos
• Savory snacks, such as crackers, chips, and popcorn
• Rice and pasta mixes

Look for products that are either low in sodium or include no added salt. Try flavoring your food with herbs and spices, such as ground pepper, oregano, cumin, minced garlic or powder, or onion powder instead.

Or try a seasoning mix that doesn’t have any added salt. Many grocery stores devote shelves to such seasoning mixes, so the choices are plentiful.

The American Heart Association recommends no more than 2,300 milligrams of sodium a day.

5. Foods and Drinks With Added Sugar

Common food sources of added sugar include candy, desserts, baked goods, ice cream, fruit canned in syrup, processed snacks and cereals, and condiments like ketchup and barbecue sauce.

Beverages that contain a lot of sugar include:

• Soda
• Fruit juices
• Sweet tea
• Coffee drinks
• Energy drinks

Try to limit your total added sugar intake to 9 teaspoons per day. (For the sake of comparison, a 12-ounce can of soda has about 36 grams of sugar or more than 8 teaspoons.)

Added sugars don’t offer any nutritional value. This is why they’re often referred to as “empty calories.” In addition, they can increase inflammation.

Look for fruit canned in water and substitute fresh fruit for processed snacks. Try unsweetened versions of your favorite sweetened beverages or add natural flavors (like fresh lemon or lime slices) to your water or tea.

6. Fried Foods

Fried foods are often cooked in oils that are high in saturated fat and omega-6 fatty acids. Both have been associated with increased inflammation and an increase in arthritis symptoms.

Fried foods often contain other ingredients—breading, salt, and added sugar—that can also lead to inflammation.

Try making your meals at home more often so you can control what goes in them. Instead of frying, opt for air frying and baking.

7. Processed Foods

Highly processed foods such as frozen meals, lunchmeat, baked goods, fast food, and packaged snacks usually have refined grains and added sugars, salt, and fat to help them last on store shelves and maintain flavor. These can all increase inflammation.

Eating a highly processed diet is associated with increased obesity and insulin resistance, which could indirectly worsen arthritis symptoms.

8. Alcohol

Some types of alcohol, like red wine, can have anti-inflammatory properties because they contain antioxidants. Drinking no more than 5 ounces of red wine daily has been shown to promote joint health.

For other types of arthritis, like gout, alcohol can trigger a flare. Studies have associated all types of alcohol with an increased risk of developing gout and more frequent gout flares.

9. Refined Carbohydrates

When grains are processed into white flour or white rice, most of the fiber and nutrients are stripped away. This leaves the grain as a simple carbohydrate, which is more likely to spike blood sugar and increase inflammation.

Instead of consuming refined grains, look for foods made with whole grains. Whole grains are complex carbohydrates that are digested more slowly and contain more nutrients, like fiber. Whole grain foods include foods like brown rice, quinoa, oats, and whole grain breads and cereals that are low in sugar.

10. Foods With Gluten

Gluten is a protein in grains like wheat, barley, and rye. Some research has found that a gluten-free diet may help people with rheumatoid arthritis by reducing inflammation.

Studies have also found an association between people who have celiac disease and rheumatoid arthritis. Celiac disease is an autoimmune disease in which gluten triggers inflammation in the gut and elsewhere in the body.

Not everyone is sensitive to gluten, though. Try avoiding it to see if your arthritis symptoms improve.

11. Purines

Purines are substances that occur naturally in the body and are also found in some foods. When the body breaks down purines, it makes uric acid. When the body has too much uric acid, the levels in the blood rise, and crystals can form in the joints.

People who have gout should limit high-purine foods. Foods and drinks that are high in purines include:

• Alcoholic beverages
• Some fish, seafood, and shellfish, including anchovies, sardines, herring, mussels, codfish, scallops, trout, and haddock 
• Meats, such as bacon, turkey, veal, and venison
• Organ meats like liver 

12. Advanced Glycation End Products

Advanced glycation end products (AGEs) can contribute to inflammation and oxidative stress, which can lead to or worsen arthritis and many other health conditions.

AGEs are molecules that form through reactions between sugars, proteins, or fats. They exist naturally in uncooked animal foods and can form with certain cooking methods, especially high temperature and low moisture.

Foods that are high in AGEs include:

• High-fat animal protein that has been fried, roasted, grilled, or broiled, such as bacon, steak, chicken, and hot dogs
• French fries
• Aged and hard cheeses
• Crackers, chips, and cookies made by dry heat processing
• Butter
• Margarine
• Mayonnaise

Replacing foods high in AGEs with unprocessed foods like fruits, vegetables, beans, and fish may reduce the risk of inflammation and oxidative stress. Also, prioritize cooking methods that use lower temperatures, such as steaming, boiling, or poaching, and limit foods that are fried, grilled, roasted, or baked at high heat.f

13. Coffee

Because coffee has antioxidants called polyphenols, it may help benefit some forms of arthritis, like gout. However, research is mixed regarding whether coffee may increase the risk of developing certain forms of arthritis, like rheumatoid arthritis and osteoarthritis.

It’s best to be mindful of caffeine intake, so drink coffee in moderation (no more than 1 or 2 cups per day) and avoid adding cream, whipped cream, sugar, and syrups.

14. Foods Containing MSG

Monosodium glutamate, commonly called MSG, is a food additive that enhances flavor. It is commonly found in processed foods like soups, salad dressings, soy sauce, and some fast food. Some people keep MSG at home and use it instead of salt to reduce their sodium intake.

But MSG has also been associated with increased inflammation. Studies have also found links between MSG consumption and other issues, including heart problems and metabolic disorders. However, studies investigating the health effects of MSG have yielded inconsistent results.

If you consume MSG-containing foods and have arthritis symptoms, you may want to try eliminating those foods to see if it helps.

15. Aspartame

Aspartame is a sweetener that is about 200 times sweeter than sugar. Many people use aspartame-containing foods to reduce their intake of added sugar. A diet high in sugar has been associated with a range of health problems, including heart problems, type 2 diabetes, and obesity. But using aspartame may present some problems of its own.

For example, a 2025 study found that aspartame increases insulin levels and promotes insulin-triggered inflammation. And other studies have suggested that aspartame is linked to gut inflammation and brain inflammation.

If you consume foods with aspartame, you should be careful about swapping them out for sugary foods, as that can also increase inflammation. You can try using a different sweetener or try reducing your intake of sweet foods in general.

16. Foods With Casein

Casein is a dairy protein. You’ll find casein in milk, cheese and other dairy products. Casein is digested slowly and is sometimes preferred by athletes in the evening to facilitate muscle protein synthesis while they sleep. But some studies suggest that casein may promote inflammation.

A certain type of casein called A1 beta-casein has been linked to intestinal inflammation in a few studies. A1 beta-casein is found in most milk sold in the United States. Some studies have also suggested that people who drink A2 milk instead experience less inflammation. A2 milk is considered to be more digestible than A1 milk, but it can be harder to find in some supermarkets.

More research is needed to fully understand the link between arthritis inflammation and casein. But if you experience symptoms after consuming milk, you might want to try switching to A2 milk to see if it helps.

17. Nightshades

Nightshades are a group of vegetables that contain solanine, small amounts of a toxic compound that is mostly in the leaves and stems. Although mouse studies from decades ago showed these vegetables increased intestinal inflammation, recent studies found the opposite, and animal studies don’t always apply to humans.

Still, concerns about nightshades persist. The Arthritis Foundation suggests that if you suspect that you are sensitive to nightshades, try eliminating them for two weeks to see if you notice a change in arthritis symptoms.

Foods That Reduce Symptoms of Arthritis

Some foods can help reduce inflammation and may reduce arthritis symptoms, including:

• Fatty fish like salmon, tuna, trout, sardines, and mackerel. (However, if you have gout, sardines and trout can increase uric acid so it is best to avoid them.)
• Nuts and seeds, including almonds, walnuts, pistachios, peanuts, flaxseeds, and chia seeds
• Fruits, such as bananas, berries, grapes, apples, oranges, peaches, cherries, and plums
• Dark leafy greens like kale and spinach
• Beans, such as kidney and pinto
• Whole grains, such as oats, brown rice and quinoa
• Olive oil
• Garlic and onions

There is also some limited information that tea, especially green tea, may be helpful in the treatment of arthritis. Green tea contains a polyphenol called epigallocatechin 3-gallate (EGCG) which may be able to block the effects of rheumatoid arthritis.