3. Refined Carbohydrates
Highly processed carbs spike blood sugar and lead to increased inflammatory markers. They also lack the fiber that helps regulate inflammation.
Examples include:
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White bread
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White rice
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Regular pasta
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Packaged baked goods
Better alternatives: Whole grains such as quinoa, brown rice, oats, and whole-wheat pasta.
4. Fried Foods and Fast Food
Deep-fried foods are high in trans fats and omega-6 fatty acids—both known to fuel inflammation. People with arthritis often notice more stiffness and pain after eating fried meals.
Common culprits:
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French fries
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Fried chicken
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Onion rings
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Fast-food burgers and meals
Better alternatives: Air-fried dishes, grilled proteins, roasted vegetables.
5. Excessive Dairy (for some people)
Although dairy doesn’t affect everyone the same way, some individuals with arthritis may experience increased inflammation due to casein, a protein found in milk. Listening to your body is key.
Foods that may cause sensitivity:
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Whole milk
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Cheese
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Cream
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Butter
Better alternatives: Almond milk, coconut yogurt, plant-based cheeses.
6. Alcohol
Alcohol, especially in excess, can cause spikes in inflammation and contribute to flare-ups. It may also interact with arthritis medications, increasing side effects or reducing effectiveness.
Worst offenders:
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Beer (high in purines, which worsen gout)
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Sugary cocktails
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Heavy daily drinking
Better alternatives: Light, occasional drinking or alcohol-free beverages.
7. High-Sodium Foods
Salt increases fluid retention, which can worsen swelling in arthritic joints. Many packaged foods contain far more sodium than people expect.
Foods to avoid:
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Canned soups
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Frozen meals
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Chips
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Processed deli meats
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Instant noodles
Better alternatives: Low-sodium products, homemade meals, herbs for seasoning.
8. Vegetable Oils Rich in Omega-6
While our bodies need omega-6 fatty acids, too much can promote inflammation. These oils are common in processed foods and inexpensive cooking products.
Sources to limit:
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Corn oil
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Sunflower oil
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Soybean oil
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Safflower oil
Better alternatives: Olive oil, avocado oil, flaxseed oil.
9. Foods High in Gluten (for some people)
People with arthritis—particularly rheumatoid arthritis—sometimes report increased joint pain after eating gluten. Though not universal, gluten sensitivity can exacerbate inflammation.
Foods to watch:
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Wheat-based breads
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Pasta
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Crackers
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Many baked goods
Better alternatives: Gluten-free grains like rice, quinoa, oats, and buckwheat.
10. Artificial Trans Fats
Trans fats are among the most inflammatory ingredients you can consume. They are often found in foods with long shelf lives.
Common sources:
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Margarine
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Packaged snacks
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Microwave popcorn
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Commercial baked goods
Better alternatives: Whole foods, natural nut butters, products labeled “0g trans fat” (and check ingredients for “partially hydrogenated oils”).
What You Should Eat Instead
Just as some foods fuel inflammation, others help calm it. A diet rich in anti-inflammatory ingredients can help reduce arthritis pain and stiffness.
Foods that help fight inflammation include:
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Fatty fish (salmon, sardines, mackerel)
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Leafy greens
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Berries
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Olive oil
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Nuts and seeds
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Turmeric and ginger
These foods support joint health, reduce swelling, and provide essential nutrients that benefit overall wellness.
Final Thoughts
Arthritis may be a long-term condition, but it doesn’t have to control your life. By understanding how different foods influence inflammation, you can take meaningful steps toward reducing pain and improving mobility. Small changes—like cutting back on sugar, swapping fried foods for grilled options, or choosing whole grains over refined carbs—can make a noticeable difference over time.
Everyone’s body is different, so it’s important to pay attention to how certain foods make you feel. With mindful eating and consistent choices, managing arthritis becomes much more manageable—and a whole lot more empowering.
