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Arthritis is more than just a painful condition where bones rub against each other. It also includes swelling that may not be visible on regular medical images. On World Arthritis Day 2025, consider options beyond traditional treatments like painkillers, which may not always work well. Many people focus primarily on medications or dietary supplements. However, they often overlook a powerful healing tool: the effect of food. What we eat affects our gut health and the functioning of our immune system. Both are important for managing arthritis. By focusing on nutrition, people may find new ways to reduce symptoms and improve the quality of life for people living with this challenging condition.
What foods and drinks should I avoid if I suffer from arthritis?
Let’s take a look at five specific foods and drinks that can increase inflammation and worsen arthritis symptoms.
ultra-processed foods
Ultra-processed foods can cause inflammation in the body. These foods often contain harmful ingredients like emulsifiers, preservatives, and artificial additives, which can harm your gut health. When the lining of your intestine becomes damaged, it can lead to a condition called “leaky gut.” This condition can cause swelling throughout the body, including your joints.
Dietitian Loveleen Kaur tells what things should be avoided:
- Packaged snacks, sugar-laden cereals and ready-to-eat meals often have long ingredient lists filled with hard-to-identify additives.
- Some common emulsifiers are polysorbate, carrageenan, and mono- and diglycerides.
What to do instead:
Opt for wholesome, home-cooked meals made from fresh ingredients. Fermented foods, like yogurt, kimchi and dosa batter, can help maintain a healthy gut microbiome, which in turn aids the overall inflammation response.
2. Sugars and Refined Carbs
Many people know that sugar is bad for us, but we should also pay attention to refined carbohydrates. Foods like white bread, pastries and sugary snacks can cause your blood sugar levels to rise rapidly. This spike can cause more inflammation in your body.
Dietitian Loveleen Kaur tells what things should be avoided:
- Sweet beverages, such as soda and fruit juice.
- Sweets that contain high amounts of sugar and flour.
What to do instead:
Include whole grains in your diet. Foods rich in dietary fiber, such as brown rice, quinoa and whole oats, may help reduce bloating. Aim for a daily serving of these grains to boost gut health and overall well-being.
3. Red and processed meat
Red meat, mainly processed meat, can increase inflammation levels in the body. They often contain saturated fats and advanced glycation end products (AGEs) that can trigger inflammatory responses.
Dietitian Loveleen Kaur tells what things should be avoided:
- Processed meats such as sausage, hot dogs and bacon.
- High-fat pieces of red meat.
What to do instead:
Eat plant-based protein sources, such as beans, lentils and nuts. These foods provide important nutrients and help reduce inflammation. Include fatty fish like salmon or mackerel in your diet to benefit from omega-3 fatty acids that help combat inflammation.
4. Dairy Products
For some people, dairy products may make arthritis symptoms worse. While dairy is a good source of calcium and protein, it contains casein, which can cause bloating in people who are sensitive to it.
Dietitian Loveleen Kaur tells what things should be avoided:
- Full-fat dairy products such as whole milk, cheddar cheese and ice cream.
- Low quality dairy with additives and preservatives.
What to do instead:
Try using alternatives like almond milk, cashew yogurt, or coconut cottage cheese. Pay attention to how your body reacts to dairy products. If you have any symptoms, consider reducing or removing dairy products from your diet.
5. Excessive alcohol
Although drinking alcohol in moderation may provide some health benefits, drinking too much can increase inflammation in the body. It may also reduce the effectiveness of some medications that doctors prescribe for arthritis.
Dietitian Loveleen Kaur tells what things should be avoided:
- Alcoholic beverages with high sugar content, such as sweet cocktails and specialty wines.
- Regular heavy drinking or binge drinking.
What to do instead:
If you decide to drink, drink in moderation. Red wine may provide health benefits due to its antioxidant content. Drink a glass every now and then and always pay attention to how your body reacts.
What is the holistic approach to managing arthritis?
Instead of only thinking about what to avoid, we should focus on what can heal and maintain a balanced system. Here are some holistic ways to aid your diet change:
- Emphasize whole foods: Prioritize vegetables, whole grains and lean proteins.
- Fiber is important: Be sure to include a variety of fiber-rich foods that can help reduce bloating.
- Stay hydrated: Water helps keep your joints lubricated and is important for your overall health. Herbal tea may also be helpful.
- Monitor your body: Pay attention to how different foods affect your joints and adjust your diet accordingly. You should keep a food diary.
(Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice.)
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