Common inflammatory foods
Refined sugars
Saturated and trans fats
High-sodium foods
Excess alcohol
Foods to limit or avoid if you have arthritis
Refined sugar and processed carbs
Sweets, pastries, and white bread spike blood sugar and promote inflammation.
Trans fats and refined oils
Typically found in fast food, fried items, and packaged products, these fats worsen inflammation and encourage weight gain.
Red and processed meats
Their saturated fats and chemical additives can intensify pain and swelling.
Full-fat dairy and aged cheeses
Some people notice more stiffness after eating dairy due to proteins that may irritate inflamed joints.
Alcohol and sugary drinks
Alcohol may interact with medications and aggravate inflammation, while soft drinks loaded with sugar have the same effect.
Excess salt and ultra-processed foods
High sodium causes fluid retention, adding extra pressure on already sensitive joints.
Foods that may help ease symptoms
Antioxidant-rich fruits and vegetables
Blueberries, strawberries, spinach, and broccoli help protect joints from oxidative damage.
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