Does Cutting Carbs Help with Arthritis? Unpacking the Link Between Diet and Joint Pain

December 5, 2025 •

3 min read

Recent studies, including one published in Pain Medicine, suggest a low-carbohydrate diet can help reduce pain and oxidative stress in older adults with knee osteoarthritis. This has led many to question: does cutting carbs help with arthritis?

Quick Summary

This article examines the evidence supporting low-carb diets for arthritis symptom management, focusing on inflammation reduction, weight management, and specific dietary approaches. It addresses both potential benefits and risks, offering a balanced perspective on dietary changes for joint health.

Key Points

Refined Carbs and Sugar: Reduce intake of processed carbohydrates and sugars, which are known to increase inflammation and worsen arthritis symptoms.
Weight Management: Low-carb diets can support weight loss, significantly reducing the load on joints and alleviating pain.
Anti-Inflammatory Foods: Focus on nutrient-dense, low-carb options like leafy greens, vegetables, healthy fats, and fish rich in omega-3s.
Inflammatory Markers: Some studies show that low-carb and keto diets can decrease inflammatory markers like C-reactive protein (CRP).
Individual Variation: A low-carb diet is not a universal solution; what works for one person may not work for another, and research findings can vary.
Consult a Professional: Always speak with a healthcare provider or dietitian before starting a new diet plan to ensure it is safe and appropriate for you.

The Connection Between Carbohydrates, Inflammation, and Arthritis

Inflammation is a key driver of arthritis symptoms, and diet plays a significant role in modulating the body's inflammatory response. Certain carbohydrates, particularly refined carbs and added sugars, are known to promote inflammation. Reducing these and focusing on nutrient-dense, anti-inflammatory foods is the basis for how a low-carb diet might benefit those with arthritis.

How a Low-Carb Diet May Impact Arthritis

A low-carb approach may help with arthritis through several mechanisms:

Reduces Inflammation: Low-carb and ketogenic diets have been shown to decrease inflammatory markers like C-reactive protein (CRP), which is often elevated in people with arthritis. This is linked to reduced intake of inflammatory foods.
Supports Weight Management: Losing excess weight is important for managing arthritis, especially osteoarthritis, as it reduces stress on joints. Low-carb diets can be effective for weight loss, which in turn can decrease joint pain and inflammation.
Enhances Nutrient Intake: A well-structured low-carb diet emphasizes anti-inflammatory foods such as lean proteins, healthy fats, and various vegetables, nuts, and seeds. These foods provide antioxidants, fiber, and omega-3 fatty acids that support joint health.
Improves Metabolic Health: Arthritis, particularly rheumatoid arthritis, is often associated with other health issues like cardiovascular disease. Low-carb diets can help improve metabolic markers such as blood sugar and insulin sensitivity, potentially benefiting these related conditions.

A Comparison of Low-Carb and High-Carb Diets for Arthritis


Aspect	Low-Carb Diet	High-Carb (Refined) Diet
Inflammation	Typically reduces inflammatory biomarkers.	Often increases inflammatory markers due to high sugar and refined grain intake.
Weight Management	Can promote weight loss, which reduces joint stress.	May contribute to weight gain, increasing pressure on joints.
Energy Source	Shifts body's primary fuel source to fats (ketones).	Relies on glucose from carbohydrates for energy.
Refined Sugars	Eliminates or significantly restricts intake.	Often high in added sugars, which promote inflammation.
Nutrient Density	Encourages high intake of anti-inflammatory foods like vegetables and healthy fats.	Can be low in essential nutrients if processed and refined grains dominate.

Potential Downsides and Considerations

While many people find benefits, a low-carb diet isn't universally effective for all types of arthritis or every individual. Some studies, including one on mice with osteoarthritis, have even suggested potential negative effects despite weight loss. More comprehensive human studies are needed. Individuals with gout, a specific type of arthritis, may need to be cautious with high intake of certain meats sometimes part of low-carb diets, as these can trigger flare-ups. For autoimmune arthritis like rheumatoid arthritis, diets like the Mediterranean style are often recommended and well-supported by evidence.

The Role of Gut Health and the Microbiome

Research highlights a connection between the gut microbiome and arthritis. The balance of gut bacteria, which can be influenced by diet, may affect inflammatory pathways related to arthritis. Diets that promote a healthy gut microbiome, often rich in fiber, may also be beneficial for joint health.

Conclusion: Making an Informed Decision

Reducing refined carbohydrates and sugars shows promise in helping manage arthritis symptoms through reduced inflammation and weight loss. However, a strict low-carb or ketogenic diet may not be suitable or beneficial for everyone, given varying research findings and individual responses. A more balanced approach focusing on whole, unprocessed foods, similar to a Mediterranean-style diet, is often a sustainable strategy for managing inflammation and promoting long-term health. It is essential to consult with a healthcare professional or registered dietitian before making significant dietary changes to ensure they are appropriate for your specific health needs.

Visit the Arthritis Foundation for more information on anti-inflammatory eating and joint health.

Frequently Asked Questions

The main reason is the reduction of inflammation. Refined carbohydrates and sugars can increase systemic inflammation, which is a key contributor to arthritis pain and symptoms. By cutting these foods, you can lower overall inflammation in the body.

While reducing refined carbs is generally recommended, a very strict low-carb diet like keto may not be for everyone and might even worsen symptoms in some cases, as seen in some animal studies. It is particularly important for individuals with gout to be cautious, as certain foods often consumed on low-carb diets can trigger flare-ups. A healthcare provider's guidance is essential.

A well-planned low-carb diet can be rich in nutrients. By replacing processed carbs with a wide variety of vegetables, healthy fats (like olive oil and nuts), and lean protein, you can ensure you get essential vitamins, minerals, and antioxidants that support joint health.

Yes, weight loss is one of the most significant benefits. Losing even a small amount of weight can reduce the stress on weight-bearing joints, like the knees, which can lead to a considerable reduction in pain, especially for people with osteoarthritis.

Yes, the Mediterranean diet is often recommended for arthritis management. It is rich in anti-inflammatory foods like vegetables, fruits, whole grains, and healthy fats, and emphasizes a balanced approach to nutrition.

Focus on whole, unprocessed foods. Good replacements include leafy green vegetables, lean meats, fatty fish (like salmon and sardines), nuts, seeds, and healthy oils such as olive oil.

The timeline can vary greatly. Some individuals with rheumatoid arthritis have reported symptom improvements within a few days of eliminating sugar and processed foods. For others, especially in cases of osteoarthritis, benefits may appear over a longer period, correlating with weight loss and reduced oxidative stress.