Foods to Avoid for Arthritis
These foods and ingredients are proven to cause inflammation or have other negative effects on the body.
Alcohol
Many medicines that your doctor prescribes to relieve arthritis pain including NSAIDS like ibuprofen (Motrin) or naproxen (Aleve) put you at greater risk for stomach bleeding and ulcers when mixed with alcohol. With acetaminophen, alcohol increases your risk for liver damage.
Processed foods
Processed foods such as cookies, chips and other snacks can be high in unhealthy fats and sugar, which are linked with inflammation. Some healthy alternatives include fresh fruit and veggies.
Sugar
Walking down grocery store aisles, we are surrounded by sugar-packed foods like cookies, desserts, candy, and even juices. However, the American Journal of Clinical Nutrition warns that processed sugars trigger the release of inflammatory messengers called cytokines. Check ingredient labels and avoid foods with ingredients ending in “ose,” like fructose or sucrose. Fruits are great alternatives to satisfy your sweet tooth without the processed sugar.
Saturated Fats & Trans Fats
Several studies have shown that saturated fats trigger adipose (fat tissue) inflammation, which worsens arthritis inflammation and is also an indicator for heart disease. The National Cancer Institute cites pizza and cheese as the biggest sources of saturated fats in the average American diet. Other culprits include meat products (especially red meat), full-fat dairy products, pasta dishes and grain-based desserts.
Trans Fats
Trans fats trigger systemic inflammation in the body. Trans fat is found in processed snack foods, frozen breakfast products, cookies, donuts, crackers and most stick margarines. Check ingredient labels and avoid foods with partially hydrogenated oils in the ingredients.
Refined Carbohydrates
White flour foods including bread, white rice, white potatoes (instant mashed potatoes, or french fries) and many cereals are refined carbohydrates. According to Scientific American, processed carbohydrates are the main cause of increasing rates of obesity and other chronic conditions. These foods produce advanced glycation end (AGE), products that cause inflammation. Choose whole grains like whole-wheat bread, brown rice, or unprocessed carbohydrates like potatoes.
One Step At A Time
Cutting all of these groups out of your diet at once may be difficult to maintain long-term. Try setting daily or weekly goals of reducing your consumption of items in these groups. Each week, reduce a little more. Keep track of your goals, progress, and symptoms to see how your diet affects your pain levels. Try asking a family member or friend to cook a healthy meal with you and enjoy it together.
Focus On the Things You Can Eat!
There are so many nutritious foods that can help support your bone and joint health and decrease your pain symptoms naturally. When in doubt, choose whole, natural foods over processed foods. Check out our post on foods that help to fight inflammation.