Arthritis is a chronic disease characterized by inflammation, pain, and rigidity of joints. For treating arthritis, medication and physical therapy are the major treatment options; diet also can have an effect on symptoms. Some types of food may trigger more inflammation and pain; thus, knowing what foods to avoid during arthritis is important. Below are a few of those common foods that trigger arthritis and aggravate joint pains, and the tips on how one can make dietary changes to manage symptoms better.
Added Sugars
Added sugars are contained in most processed foods, sweets, soft drinks, and even some savoury products. Consuming too much added sugar can raise body inflammation since there is a panoply of diseases associated with the consumption of added sugars. This is one of the foods to avoid during arthritis as it can also lead to the production of cytokines, pro-inflammatory molecules that can worsen joint pain and stiffness. Additionally, foods with high sugar content contribute to obesity, which can additionally affect the joints, particularly those in the lower part of the body, such as the knees and hips. Added sugars should be consumed in moderation or switch to natural sweeteners.
Dairy
Dairy products are basic parts of a person’s diet, like milk, cheese, and yoghurt. They play villains in the diet of people with arthritis. Dairy products contain a protein called casein, which can irritate the tissues around the joints, thus raising pain and discomfort. Besides, lactose intolerance or sensitivity may also cause gastrointestinal disturbance and increase inflammation. If you feel that your symptoms of arthritis always increase after having dairy products, then you must cut down on them or try alternatives like almond milk, coconut yoghurt, or dairy-free cheese options. On the other hand, dairy is also a source of calcium and vitamin D, so make sure you’re getting those from other sources or supplements if you cut back on dairy.
Fatty Foods
Fatty foods, especially those rich in saturated and trans fats, trigger inflammation and are one of the foods not allowed for arthritis. Saturated fats are contained in large amounts in red meat, butter, and products made of full-fat dairy, while trans fats are contained mostly in processed foods, bakery, and fried foods. These fats can trigger the production of inflammatory chemicals in the body, which worsens joint pain and swelling. Instead, these unhealthy fats can be replaced with their healthier versions like monounsaturated fats present in olive oil, avocados, and nuts, and omega-3 fatty acids present in salmon and mackerel. Moreover, most proteins can be replaced by leaner ones including chicken, turkey, and plant proteins, which may help in alleviating the symptoms of arthritis.
Processed Foods
Processed foods usually contain high levels of unhealthy fats, sugars, and additives, which trigger inflammation in the body. They include foods such as fast foods, frozen dinners, snack foods, and commercial baked goods. The high content of preservatives, flavour enhancers, and artificial ingredients in processed foods may cause inflammation and flare-ups that exacerbate symptoms of arthritis. Arthritis and foods to avoid are essential to enhance overall health. Fresh fruits and vegetables, whole grains, lean proteins, and healthy fats will support the health of your joints and possibly even reduce inflammation.
Gluten
One of the foods to avoid with arthritis is gluten, which is contained in wheat, barley, and rye. They initiate an inflammatory response in susceptible individuals. Though this may not apply to everyone, excluding gluten often helps in alleviating symptoms among arthritis patients. If you feel gluten is fuelling your arthritis, try a gluten-free diet with quinoa, rice and oats.
Excessive Salt
The excessive intake of salt can result in water retention and, hence, increase swelling and inflammation, particularly within the joints affected by arthritis. Most processed and pre-packed foods have high amounts of sodium that could cause these problems. Highly salted diets lead to hypertension, among other health complications, which would further complicate the management of arthritis. Cutting down on salt will help decrease the amount of inflammation, along with improving joint health. Rather than using salt to flavour your food, try herbs and spices instead. Read the food labels and opt for the low-sodium choices, a good way to for such foods to avoid with arthritis.
Advanced glycation end (AGE) products
AGEs are substances formed when proteins or fats in the blood combine with sugar. They can also be found in foods that are heated at high temperatures, such as fried, grilled, and broiled meats. These foods to avoid with arthritis induce inflammation and oxidative stress. So, keep a check on AGEs intake by adopting cooking methods that lead to lower formation of AGEs, for example, steaming, boiling, or slow cooking. A diet rich in fruits, vegetables, whole grains, and lean proteins will also lower the levels of AGEs and decrease inflammation.
Alcohol
This will only worsen the symptoms of arthritis, especially if one has gout, a form of arthritis that comes with sudden severe attacks of pain, swelling, and redness in the joints. Uric acid levels increase when one consumes alcohol, leading to a flare-up of the gout condition. For non-gout victims, alcohol can also bring about inflammation and weaken their body’s immune systems.
Coffee
Unfortunately, coffee is an extremely popular beverage among many. The sad part is that it can serve as a potential trigger of inflammation and worsen arthritis. There are a number of chemicals present in coffee that elevate the inflammatory markers’ levels inside the body. If excessive coffee consumption worsens your symptoms, consider scaling down intake or switching to decaffeinated alternatives like herbal teas, green tea, and water.
Refined Carbs
Refined carbohydrates raise levels of blood sugar and inflammation. One of the foods to avoid with arthritis includes white bread, pasta, pastries, and some cereals. By eating these foods, the natural fibre and nutrients are stripped from them, thus allowing for quicker digestion and at times causing a spike in the release of glucose to the bloodstream. This more often than not results in weight gain and can further irritate pain across weight-bearing joints, such as in the knees and hips, especially through arthritis. Instead, try brown rice, quinoa, whole-wheat bread, and oats to maintain blood sugar and ease inflammation.
Conclusion
The management of arthritis goes beyond medication and physical therapy, as your diet is an extremely effective element in the control and improvement of the quality of life. You can be one step ahead in managing your symptoms by avoiding the worst foods for arthritis. Keep to a diet brimming with anti-inflammatory foods like fruits, vegetables, whole grains, lean proteins, and healthy fats that will keep your joints healthy. Or incorporate arthritis care combo for a simple way on how to manage arthritis.
FAQs
1) Can diet changes really help in managing arthritis pain?
Dietary change can help in managing pain in arthritis. Avoid those foods that cause inflammation and create room for anti-inflammatory foods to improve joint health.
2) Are there any fruits that can trigger arthritis flare-ups?
While generally classified as anti-inflammatory, citrus fruits or tomatoes and peppers can flare up arthritis. This does differ from person to person and your body may have different reactions to other foods.
3) How do sugary foods impact arthritis symptoms?
Sugary foods can cause inflammation within the body. Intake of excessive added sugars may also lead to the release of inflammatory molecules and increase symptoms of joint pain, stiffness, and swelling.
4) What are the top foods to avoid with arthritis?
Added sugars, dairy products, fatty foods, processed foods, gluten, excess salt, AGEs, alcohol, coffee, and refined carbs are the worst foods for arthritis.
