Nutrition Diet: What drinks flare up arthritis?

October 5, 2025 •

4 min read

According to a 2014 study published in the American Journal of Clinical Nutrition, women who drank one or more sugar-sweetened sodas per day were 60% more likely to develop rheumatoid arthritis. Understanding what drinks flare up arthritis is a critical part of a nutrition diet aimed at managing the chronic inflammation and pain associated with the condition.

Quick Summary

Certain beverages can trigger or worsen arthritis symptoms by promoting inflammation in the body. Sugary sodas, excessive alcohol, and drinks with artificial sweeteners are often associated with joint pain and flare-ups. Adopting a diet focused on hydrating, anti-inflammatory options like water and green tea can help mitigate these effects.

Key Points

Sugary Drinks Increase Inflammation: Beverages high in added sugars, such as soda and processed juices, trigger inflammatory cytokines that worsen arthritis symptoms.
Excessive Alcohol Worsens Symptoms: High alcohol intake can increase systemic inflammation and raise uric acid levels, especially triggering painful gout flare-ups.
Artificial Sweeteners Have Mixed Evidence: The impact of artificial sweeteners on arthritis is not fully clear, but they may disrupt gut health and should be consumed in moderation, particularly by sensitive individuals.
Excess Caffeine Can Be Harmful: While coffee contains some antioxidants, too much caffeine can cause dehydration, disrupt sleep, and may negatively impact cartilage, potentially worsening joint pain.
Water Is Essential for Joint Health: Staying well-hydrated by drinking plenty of water helps lubricate joints, flush out toxins, and can prevent certain arthritis flares like gout.
Anti-Inflammatory Drinks Are Beneficial: Green tea, turmeric-infused golden milk, and tart cherry juice contain compounds that can actively help reduce inflammation and soothe joint discomfort.

The Link Between Beverages and Arthritis Inflammation

For individuals with arthritis, dietary choices can significantly impact symptom severity. The underlying mechanism often involves inflammation, which certain foods and drinks can either provoke or soothe. Pro-inflammatory drinks, typically high in sugar or specific compounds, can cause the body to release inflammatory proteins called cytokines, intensifying joint pain, swelling, and stiffness. By being mindful of what you drink, you can take a proactive step toward managing your condition and improving your quality of life.

Drinks to Limit or Avoid

Sugary Beverages and Processed Juices

Sugar is one of the most significant dietary triggers for inflammation. Many common drinks are loaded with added sugars like high-fructose corn syrup, which can significantly worsen arthritis symptoms, especially in rheumatoid arthritis (RA). Beyond the direct inflammatory effect, excess sugar consumption can also contribute to weight gain, which puts additional stress on weight-bearing joints like the knees and hips, worsening osteoarthritis (OA). For individuals with gout, fructose can raise uric acid levels, leading to painful flare-ups.

Alcohol

The relationship between alcohol and arthritis is complex and varies by the type of arthritis and amount consumed. Excessive alcohol intake is generally detrimental, as it can increase systemic inflammation and may interfere with arthritis medications, such as NSAIDs and methotrexate, leading to side effects like liver damage or stomach bleeding. For those with gout, alcohol—especially beer due to its high purine content—can trigger attacks by increasing uric acid levels. While some studies suggest moderate red wine consumption may have a protective effect due to antioxidants, most experts agree that excessive drinking negates any potential benefits.

Artificial Sweeteners

The research on artificial sweeteners is mixed and controversial. Some studies suggest that artificial sweeteners like aspartame might disrupt gut bacteria or trigger inflammatory responses in sensitive individuals. For example, one study showed that high doses of sucralose in mice reduced immune function. While diet sodas have not been as strongly linked to RA risk as their sugar-sweetened counterparts, they are still best consumed in moderation.

Excessive Caffeine

While coffee and tea contain beneficial anti-inflammatory antioxidants, excessive caffeine intake can be problematic for some people with arthritis. Chronic or excessive caffeine consumption has been linked to negative effects on cartilage health and can lead to side effects like insomnia and dehydration. Dehydration, in particular, can reduce the lubrication in your joints and make pain more noticeable. Moderation, typically defined as one to two cups per day, is key for coffee drinkers.

High-Fat Dairy Products

Full-fat dairy products contain saturated fats that can trigger inflammation. While the research on dairy's link to inflammation is conflicting and depends on individual tolerance, those who find dairy worsens their symptoms may benefit from switching to low-fat or dairy-free alternatives. It is important to note that milk can also be a good source of calcium and vitamin D for bone health.

Healthier Alternatives for Your Arthritis Diet


Drink to Limit/Avoid	Reason	Healthy Alternative	Benefit
Sugary Soda & Juice	High in added sugars; increases inflammation & weight gain	Water, Unsweetened Teas	Keeps joints lubricated, flushes out toxins, no sugar
Beer & Spirits	High purine content (gout), increases systemic inflammation	Tart Cherry Juice, Red Wine (in moderation)	Reduces gout flares, contains anti-inflammatory antioxidants
Excessive Caffeine	Possible cartilage damage, dehydration, sleep disruption	Green Tea, Water	Contains powerful anti-inflammatory polyphenols & antioxidants
High-Fat Dairy	High in saturated fat, may trigger inflammation	Low-fat Dairy, Almond Milk	Provides calcium without excess saturated fat

How to Build an Arthritis-Friendly Drink Routine

Prioritize Water: Make water your primary beverage. Proper hydration is crucial for keeping joints lubricated and flushing out toxins that can contribute to inflammation.
Incorporate Anti-Inflammatory Teas: Green tea is a prime example, packed with anti-inflammatory polyphenols like epigallocatechin-3-gallate (EGCG). Other options include ginger tea and golden milk made with turmeric.
Choose Fresh Juices Mindfully: Opt for small amounts of fresh, tart cherry juice to combat gout flares, or a smoothie with anti-inflammatory ingredients like berries and leafy greens. Avoid processed, high-sugar versions.
Limit Alcohol and Sugary Drinks: Keep sugary beverages and alcohol consumption to a minimum. If you do drink alcohol, choose wine over beer and limit your intake.
Monitor Caffeine and Dairy: Pay attention to how your body reacts to caffeine and full-fat dairy. If symptoms flare up, consider reducing your intake or switching to low-fat or plant-based alternatives.

Conclusion

While a healthy diet for arthritis extends beyond beverages, modifying your drink choices is a practical and impactful step toward managing symptoms. By limiting inflammatory drinks like sugary sodas, excess alcohol, and potentially problematic artificial sweeteners or excessive caffeine, you can reduce systemic inflammation. Replacing them with hydrating, anti-inflammatory alternatives like water, green tea, and tart cherry juice can support joint health. As with any significant dietary change, it is advisable to consult with a healthcare professional or a registered dietitian to ensure your nutrition plan aligns with your specific health needs.

Learn more about managing arthritis with diet and other healthy habits from the Arthritis Foundation.

Frequently Asked Questions

Sugary drinks contribute to arthritis flare-ups because the high levels of added sugar can trigger the release of inflammatory messengers called cytokines throughout the body. This process intensifies inflammation and can exacerbate joint pain and swelling.

Not necessarily, but moderation is key. Excessive alcohol intake increases systemic inflammation and can interfere with medications. For individuals with gout, high-purine alcoholic beverages like beer should be avoided entirely during flare-ups. It is best to discuss alcohol consumption with a doctor.

For some individuals, yes, excessive coffee can worsen joint pain. While coffee contains beneficial antioxidants, too much caffeine can lead to dehydration and disrupt sleep, both of which can negatively impact joint pain. It's often recommended to consume it in moderation.

The research on artificial sweeteners is mixed. Some studies show no link to increased arthritis risk, while others suggest they may cause inflammation in sensitive individuals. It is generally advised to limit all processed sweeteners and focus on whole, natural foods instead.

Water is the best drink for arthritis, as it helps lubricate joints, flush out toxins, and prevent gout flares. Other excellent choices include green tea and tart cherry juice, both known for their anti-inflammatory properties.

The effect of dairy on arthritis is debated and varies by individual. Some studies link high-fat dairy to inflammation, while others suggest it can be anti-inflammatory. Those sensitive to dairy may find relief by avoiding it, but low-fat options can be a good source of calcium.

Yes, dehydration can trigger or worsen arthritis flares. Not drinking enough water can lead to less synovial fluid, which lubricates the joints, increasing stiffness and discomfort. Staying hydrated is especially important for preventing gout attacks.