Struggling with joint pain? These 9 common foods could be making your arthritis worse — cut them out for better movement and less inflammation.

Managing arthritis is no easy task, especially when painful flare-ups strike without warning. While medication and lifestyle habits are important, your diet can play a surprisingly powerful role in controlling inflammation. Unfortunately, some everyday foods might be doing more harm than good.

Here’s a look at 9 foods that could be aggravating your arthritis — and what to eat instead:

1. Sugary Foods and Drinks

Sodas, candies, and pastries might taste great, but they’re not your joints’ friends.
Why they’re harmful: Sugar stimulates the production of cytokines, which fuel inflammation and worsen joint discomfort.
Better choice: Try natural sweeteners like honey (in moderation) or switch to fruit-infused water.

2. Refined Carbs

White bread, pasta, and rice may be comforting, but they raise blood sugar levels quickly.
Why they’re harmful: These high-glycemic foods promote inflammation and may speed up joint deterioration.
Better choice: Opt for whole grains like brown rice, oats, or quinoa.

3. Fried and Processed Foods

Think chips, fried chicken, and fast-food staples.
Why they’re harmful: They’re packed with trans fats and AGEs (advanced glycation end products), both known to trigger inflammation.
Better choice: Choose air-fried vegetables, baked sweet potatoes, or grilled lean proteins.

4. Dairy Products

Milk, cheese, and yogurt are staples for many — but not everyone tolerates them well.
Why they’re harmful: Some people with arthritis react to casein, a dairy protein that may inflame joints.
Better choice: Switch to plant-based options like almond, oat, or soy milk.

5. Red Meat

While steaks and burgers are protein-rich, they come at a cost.
Why they’re harmful: High in saturated fats, red meats can elevate inflammation levels in the body.
Better choice: Eat more fatty fish like salmon or plant-based proteins such as beans and lentils.

6. Alcohol

A glass of wine might seem harmless, but it could backfire.
Why it’s harmful: Alcohol impairs liver function and contributes to inflammation. It may also interact poorly with arthritis medications.
Better choice: Go for herbal teas or sparkling water with citrus.

7. Salt and Preservatives

Processed snacks, canned goods, and frozen meals are often loaded with sodium.
Why they’re harmful: Too much salt can cause water retention and joint swelling.
Better choice: Cook fresh meals and season them with herbs and spices instead of salt.

8. Gluten

Found in wheat-based products like bread, pasta, and many cereals.
Why it’s harmful: For people with gluten sensitivity — especially those with autoimmune arthritis — gluten can intensify inflammation.
Better choice: Try gluten-free alternatives like millet, buckwheat, or rice.

9. Certain Vegetable Oils

Corn, soybean, and sunflower oils are commonly used in cooking.
Why they’re harmful: These oils are high in omega-6 fatty acids, which can promote inflammation if not balanced with omega-3s.
Better choice: Use anti-inflammatory oils like olive, avocado, or flaxseed oil.

Final Thoughts

What you eat can either calm or inflame your joints. By removing or cutting back on these nine inflammation-triggering foods, you could experience noticeable relief in joint pain and swelling.

Start small—try swapping out one inflammatory food at a time. Over time, your joints will feel the difference.