Does it ever feel like your arthritis just won’t quit? For people dealing with joint pain, the foods we eat can play a major role in either fueling inflammation—or helping to tame it.
In fact, new research suggests that a surprising number of everyday foods could be making your symptoms worse. Worse still, you might have been eating them for years without knowing the damage they can do. Here are 7 of the worst foods for arthritis and joint pain, plus a closer look at why they’re so harmful.
1. Inflammatory Fats
Certain fats have been shown to significantly raise inflammation levels, which can quickly aggravate arthritis. These include:
- Omega-6 Fatty Acids (in large amounts): Found in corn, safflower, sunflower, and many “vegetable” oils.
- Saturated Fats: High-fat meats (like beef, pork, lamb), full-fat dairy, butter, and fried foods.
- Trans Fats: While largely banned, they can still appear in some processed snacks. Always check labels for partially hydrogenated oils.
Pro Tip: Limit fried foods, switch to leaner cuts of meat (and remove the poultry skin), and avoid using vegetable oils that are high in omega-6 fats in favor of healthier oil options (like extra virgin olive oil).
2. Added Sugars
Sugar can fuel inflammation by spiking blood glucose levels—bad news for arthritic joints. Soft drinks, sweetened cereals, and many sauces (think ketchup and BBQ sauce) can be sneaky sources of added sugar.
Action Step: Look for “unsweetened” options, and scan the ingredients list for terms like “cane sugar,” “fructose,” or “corn syrup.” Less is more when it comes to sweeteners.
3. Nightshade Vegetables (Sometimes)
Nightshades—like tomatoes, eggplants, peppers, and potatoes—contain a compound called solanine, which some believe exacerbates arthritis pain. However, not everyone is sensitive to them.
What to Do: If you suspect nightshades trigger your joint pain, try eliminating them for a couple of weeks, then reintroduce them one by one to gauge your body’s response.
4. Foods High in AGEs
Advanced Glycation End Products (AGEs) form when sugars react with proteins or fats, especially in high-heat cooking methods (think fried, grilled, roasted meats). AGEs increase oxidative stress, which inflames joints and may worsen conditions like osteoarthritis.
Examples of High-AGE Foods:
- Bacon and fried steak
- Roasted or fried chicken
- Broiled hot dogs
- French fries, certain cheeses, margarine
Tip: Opt for gentler cooking methods like steaming, boiling, or slow cooking to reduce AGE formation.
5. Gluten-Containing Foods
Gluten is a protein found in wheat, barley, and rye—and it’s known to trigger strong immune responses in people with celiac disease. It can also worsen inflammation in some individuals with rheumatoid arthritis (RA), which is an autoimmune condition.
Note: If you have osteoarthritis (mainly from wear and tear), gluten isn’t likely to affect you the same way. But for RA sufferers, cutting back on wheat-based products might help.
6. High-Purine Foods
Purines break down into uric acid, which can accumulate and cause painful gout attacks. Examples include:
- Organ meats (liver, kidney)
- Beer and alcohol
- Cured meats (ham, bacon, deli meats)
- Certain seafood (mussels, scallops)
Interestingly, veggies high in purines (cauliflower, beans, mushrooms) don’t have the same gout-inducing effects—so they’re generally safe to eat.
7. High-Salt Foods
Too much sodium can exacerbate inflammation, leading to more joint pain and greater risk for autoimmune issues like rheumatoid arthritis. It can also contribute to other chronic conditions (e.g., heart disease, kidney problems).
Goal: Limit sodium to 2,300 mg per day (about 1 teaspoon of salt). Watch out for hidden salt in canned soups, processed snacks, fast food, and frozen meals.
How to Tame Arthritis Pain with Better Eating
1. Emphasize Whole Foods
Reach for fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil or avocado. Natural, unprocessed foods generally promote lower inflammation levels.
2. Cook Smart
Steaming or slow-cooking helps retain nutrients and prevent the formation of AGEs. Grilling and frying can lead to higher AGE buildup.
3. Stay Active & Mindful
Lifestyle factors (weight, exercise, smoking status) are also crucial. Light activity—like walking or yoga—supports joint flexibility and overall health.
4. Experiment with Elimination
If you suspect a certain food makes your arthritis worse, try cutting it out for a short period. Notice any changes? Reintroduce it and monitor your body’s response.
How to Tame Arthritis Pain with Better Eating
Arthritis pain can feel overwhelming, but the foods you choose each day can make a real difference. By avoiding these 7 worst offenders—inflammatory fats, added sugars, certain nightshades (if you’re sensitive), AGE-heavy meals, gluten (for autoimmune sufferers), high-purine items, and high-salt products—you’ll be giving your joints a fighting chance against chronic inflammation.
Ready to take control of your arthritis symptoms? Start by making just one or two easy swaps (like using olive oil instead of vegetable oil, or skipping the sugary sodas), and see how much better you feel.
For more tips on managing inflammation and improving joint health, subscribe to our N-Labs newsletter. We’ll keep you informed with the latest research-backed advice to help you live—and move—more comfortably every day.
Always consult with a healthcare professional before making significant dietary changes, especially if you have an existing condition or concerns about food sensitivities.