Foods to Avoid With Arthritis (and What to Eat Instead)

01Types

Different arthritis, different diet priorities

• Osteoarthritis: joint wear; weight management and a healthy diet reduce load and inflammation. See artrosis (Spanish).
• Rheumatoid arthritis and other autoimmune types: diet cannot replace medicines; anti-inflammatory eating patterns may help symptoms and heart health.
• Gout: high uric acid; specific foods and alcohol trigger attacks. See diet for gout.
• Psoriatic arthritis and ankylosing spondylitis: similar principles to other inflammatory arthritis.
• See diferencia entre artritis y artrosis (Spanish).

02Avoid

Foods and drinks to limit

• Added sugar and sugary drinks: soda, sweets, pastries; they promote weight gain and may increase inflammatory markers.
• Refined carbohydrates: white bread, white pasta, many breakfast cereals and crackers.
• Ultra-processed foods: ready meals, packaged snacks, processed meats.
• Fried and fast foods, high in trans fats and advanced glycation end products (AGEs).
• Processed and excess red meat (bacon, sausage, deli meat); moderate unprocessed red meat.
• Excess omega-6 vegetable oils in processed foods and trans fats (margarine, shortening).
• Excess salt, particularly if taking steroids or if you have high blood pressure. See foods to avoid with high blood pressure.
• Alcohol: interacts with many arthritis medicines (methotrexate, NSAIDs) and triggers gout.
• For gout: organ meats, game, anchovies, sardines and mackerel in excess, shellfish, beer and fructose-sweetened drinks.

03Myths

Common myths

• Nightshades (tomatoes, potatoes, peppers, aubergine) do not worsen arthritis for most people; avoid them only if you notice a clear personal reaction.
• Dairy does not generally worsen arthritis; it provides calcium and vitamin D.
• Gluten-free diets help only people with coeliac disease or gluten sensitivity.
• “Detox” and juice cleanses do not treat arthritis.
• Citrus does not cause flares in most people (it may help gout through vitamin C).
• Supplements such as glucosamine, chondroitin, turmeric and collagen have mixed or modest evidence.

04Eat

Foods that may help

• Oily fish (salmon, sardines, mackerel, trout) twice a week for omega-3 fatty acids.
• Olive oil, nuts and seeds.
• Fruit and vegetables, particularly berries, leafy greens, broccoli and colourful produce.
• Legumes and whole grains for fibre.
• Herbs and spices such as ginger and turmeric (with black pepper) for flavour.
• Low-fat dairy or fortified alternatives for calcium and vitamin D, especially with steroids or osteoporosis risk.
• Green tea and water.
• Follow a Mediterranean-style pattern. See Mediterranean diet for fatty liver.

05Weight

Weight and joints

Every kilogram of body weight places about four kilograms of force on the knees during walking, so even modest weight loss reduces pain and slows damage in knee osteoarthritis, and it lowers inflammatory markers and gout risk. Aim for gradual loss through a balanced diet and low-impact exercise such as walking, swimming and cycling. See balanced diet for weight loss.

06Meds

Diet and arthritis medicines

• Methotrexate: limit or avoid alcohol and take folic acid as prescribed.
• NSAIDs: take with food and avoid alcohol to protect the stomach.
• Steroids: reduce salt and sugar, and ensure enough calcium and vitamin D.
• Gout medicines (allopurinol, colchicine): maintain hydration and limit alcohol.
• Warfarin interacts with vitamin K foods; keep intake consistent.
• Always check supplements with your doctor or pharmacist.

08Cases

Three common situations

A person with knee osteoarthritis who is overweight: gradual weight loss, Mediterranean-style diet and low-impact exercise.

Someone with rheumatoid arthritis on methotrexate who drinks regularly: discuss alcohol limits with their doctor.

A person with frequent gout attacks who drinks beer and sweetened soda: cut these and review medication.

09Day

A joint-friendly day of eating

• Breakfast: oatmeal with berries and walnuts, or Greek yoghurt with seeds and fruit.
• Lunch: lentil and vegetable soup with whole-grain bread, and a salad dressed with olive oil.
• Snack: an apple with a handful of almonds, or hummus with carrot sticks.
• Dinner: baked salmon with roasted vegetables and quinoa; ginger and turmeric tea after the meal if you enjoy it.
• Drink water through the day, limit alcohol and cook with olive oil instead of butter or margarine.

10Move

Food works best alongside movement

Eating well helps, but movement is one of the most effective treatments for joint pain. Regular low-impact exercise, such as walking, swimming, cycling and gentle strength training, keeps joints mobile, strengthens supporting muscles and helps control weight. A physiotherapist can design a programme suited to your joints. Combining diet, exercise, weight control and medicines gives the best chance of reducing pain and preserving function.

11Summary

Key points to remember

Limit sugar, ultra-processed and fried foods, processed meat and alcohol, maintain a healthy weight and eat a Mediterranean-style diet with oily fish, vegetables, fruit and olive oil. Nightshades need not be avoided for most people. Our nutrition team can personalise a plan with your treatment team.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.