Nutrition Diet: What's the worst food for arthritis pain?

October 9, 2025 •

3 min read

According to a 2017 survey of 217 people with rheumatoid arthritis, desserts and sugar-sweetened soda were the most likely culprits to worsen symptoms. Identifying what's the worst food for arthritis pain often means targeting common triggers of inflammation found in many processed and sugary products.

Quick Summary

Several food groups and ingredients can exacerbate arthritis symptoms by promoting inflammation. This guide outlines the key dietary culprits, including processed items, added sugars, unhealthy fats, and refined carbohydrates, which can increase pain and stiffness.

Key Points

Added Sugars and Refined Carbs: These foods, such as sweetened drinks and white bread, are major drivers of systemic inflammation, triggering cytokines and spiking blood glucose.
Processed and Red Meats: High in saturated fats, sodium, and advanced glycation end products (AGEs), these meats promote inflammation and can worsen arthritis symptoms, including gout flare-ups.
Unhealthy Fats: Trans fats found in fried and processed snacks, along with an excess of omega-6 fatty acids, can contribute to inflammatory responses and worsen joint pain.
Highly Processed and Salty Foods: Many pre-packaged meals and fast foods contain inflammatory ingredients like high salt, added sugars, and trans fats, which can increase joint pressure and swelling.
Individual Triggers: While some foods like nightshades and dairy have mixed evidence, individual sensitivities can exist. A dietary log can help identify personal food triggers.
Mediterranean-style Diet: A balanced diet focused on anti-inflammatory foods—such as fatty fish, fruits, vegetables, whole grains, and healthy oils—is highly recommended for managing arthritis symptoms.

The link between diet and arthritis

For individuals living with arthritis, a chronic inflammatory condition, dietary choices can significantly impact symptom severity. The inflammation associated with arthritis, whether it's rheumatoid arthritis, osteoarthritis, or gout, can be intensified by consuming certain foods and ingredients. Conversely, adopting a balanced, anti-inflammatory diet can help manage pain and swelling. By understanding the specific foods that act as pro-inflammatory agents in the body, it is possible to make informed decisions that can lead to better joint health and reduced flare-ups.

What's the worst food for arthritis pain?: The top culprits

While no single food is universally declared the absolute worst, several types are consistently identified as major contributors to inflammation and joint pain. These foods should be consumed in moderation, or ideally, limited significantly.

Added sugars and refined carbohydrates

Sugars are a primary driver of inflammation and a top contender for the title of 'worst food' for arthritis. Excess refined sugars, found in candy, sodas, and desserts, trigger the release of inflammatory proteins called cytokines. Refined carbohydrates like white bread and pasta also cause blood sugar spikes that can activate inflammatory responses.

Processed and red meats

These meats are often high in saturated fat and advanced glycation end products (AGEs), which fuel inflammation. Processed meats also contain added salt and preservatives. For those with gout, these meats are high in purines, potentially triggering flare-ups.

Unhealthy fats

Trans fats, found in fried and processed foods, increase bad cholesterol and promote systemic inflammation. An imbalance of omega-6 to omega-3 fats, common in Western diets, can also be pro-inflammatory. Sources include corn, sunflower, and vegetable oils.

Salty and processed foods

High-sodium foods can cause water retention and increase joint pressure. Packaged meals, salty snacks, and fried foods often contain high levels of sodium, preservatives, and AGEs, all linked to inflammation.

Alcohol

Excessive alcohol consumption is linked to increased inflammatory markers. For those with gout, alcohol can trigger attacks by raising uric acid levels. Limiting or avoiding alcohol, especially with medications, is advisable.

Foods with mixed evidence: Nightshades and dairy

Some foods have conflicting evidence regarding their impact on arthritis.

Nightshade vegetables

This family includes tomatoes, potatoes, bell peppers, and eggplant. While some believe an alkaloid in these vegetables triggers pain, scientific research doesn't support a direct link for most people. They are rich in anti-inflammatory nutrients. The Arthritis Foundation suggests a short elimination diet if you suspect sensitivity.

High-fat dairy

The role of dairy is debated. Some studies suggest high-fat dairy can be inflammatory due to saturated fat and casein, while others indicate neutral or beneficial effects. For sensitive individuals, plant-based or low-fat dairy may be better.

High-Fat Dairy vs. Anti-Inflammatory Fats


Feature	High-Fat Dairy (e.g., butter, whole milk)	Anti-Inflammatory Fats (e.g., olive oil, fatty fish)
Associated Inflammatory Effects	Can increase systemic inflammation and cardiovascular risk due to high saturated fat and AGEs.	Can actively reduce inflammation markers due to high omega-3 content and antioxidants.
Cholesterol Impact	Can raise 'bad' LDL cholesterol levels.	Can help balance cholesterol by increasing 'good' HDL levels.
Nutrients	Good source of calcium and protein, but can also contain inflammatory compounds like casein for sensitive individuals.	Rich in essential omega-3 fatty acids, antioxidants, and anti-inflammatory compounds.
Recommended Use	Limit to occasional consumption, choose low-fat alternatives if sensitive, or opt for fermented dairy like yogurt if tolerated.	Incorporate regularly into diet, for example, using extra virgin olive oil for cooking or eating fatty fish twice a week.

What to eat instead: A healing diet

Focus on an anti-inflammatory diet like the Mediterranean diet. Prioritize whole, unprocessed foods rich in omega-3s, antioxidants, and fiber. Include fruits (berries, cherries), vegetables (leafy greens, broccoli), fatty fish (salmon, mackerel), healthy oils (extra virgin olive oil), nuts and seeds (walnuts, flaxseeds), and whole grains (brown rice, quinoa).

Conclusion

While individual sensitivities vary, the primary culprits for worsening arthritis pain are consistently processed foods, added sugars, unhealthy fats (especially trans fats), and red meats, which exacerbate inflammation. For those with gout, foods high in purines, such as organ and red meats, and some alcohol, can trigger severe flare-ups. By limiting these pro-inflammatory foods and adopting a whole-food, anti-inflammatory diet rich in fruits, vegetables, and healthy fats, symptoms and well-being can significantly improve. Consult a healthcare professional or registered dietitian for a personalized plan. The Arthritis Foundation offers additional resources.

Frequently Asked Questions

Highly processed foods, especially those loaded with added sugars, refined carbohydrates, and unhealthy fats like trans fats, are generally considered the worst for inflammation. These foods can promote systemic inflammation that contributes to various health issues, including arthritis.

While sugar doesn't directly cause arthritis, excessive sugar consumption can worsen symptoms by triggering the release of inflammatory proteins called cytokines. This can increase pain, swelling, and stiffness in people who already have arthritis.

There is no strong scientific evidence to support the claim that nightshades (e.g., tomatoes, potatoes, peppers) worsen arthritis for most people. However, some individuals report symptom relief after eliminating them. The best approach is to test for personal sensitivity with a short elimination diet.

For some, particularly those with lactose or casein sensitivities, high-fat dairy can trigger an inflammatory response. For others, dairy may have a neutral or even beneficial effect. If you suspect a sensitivity, consider a low-fat or plant-based alternative.

A balance between omega-6 and omega-3 fatty acids is crucial. An overconsumption of omega-6s, common in processed foods and some vegetable oils, can trigger pro-inflammatory chemicals and worsen arthritis symptoms. Replacing them with omega-3s from fatty fish is often recommended.

No, you don't need to avoid all carbohydrates. The focus should be on limiting refined carbohydrates like white bread and white rice, which can spike blood sugar and increase inflammation. Instead, opt for whole grains, which are high in fiber and nutrients.

A good strategy is to keep a food diary to track what you eat and when your symptoms flare up. After a week or two, you can try eliminating suspected foods one at a time for a brief period to see if your symptoms improve. Consult with a doctor or dietitian before making significant dietary changes.