Understanding What Foods Should Be Avoided for Rheumatoid Arthritis

October 9, 2025 •

5 min read

According to one study, over 12% of people with rheumatoid arthritis reported that certain foods, with sweets and sugary soda being the most common, triggered their symptoms. Understanding what foods should be avoided for rheumatoid arthritis can be a powerful tool for managing inflammation and pain.

Quick Summary

An anti-inflammatory diet for rheumatoid arthritis involves limiting or avoiding processed foods, added sugars, refined carbohydrates, specific fats, and red meat to help reduce flare-ups. Individual sensitivities, like those to gluten or nightshades, may also play a role.

Key Points

Avoid Processed and Fried Foods: Snacks, ready-meals, and fried items are often high in inflammatory fats, sugars, and preservatives.
Limit Added Sugars and Refined Carbs: These trigger inflammatory cytokines and can lead to increased pain and flare-ups.
Reduce Unhealthy Fats: Cut down on trans fats and balance omega-6 fatty acid intake by choosing healthy fats like olive oil and omega-3s from fish.
Moderate Red and Processed Meat: High saturated fat and inflammatory compounds in these meats can worsen RA symptoms.
Assess Individual Triggers with a Food Diary: Nightshades, gluten, and dairy can be triggers for some, but not all. A food diary can help identify personal sensitivities.
Be Cautious with Alcohol: Discuss alcohol consumption with your doctor, as it can interfere with medications and increase inflammation.

The Link Between Diet and Rheumatoid Arthritis

Rheumatoid arthritis (RA) is an autoimmune and inflammatory disease where the body’s immune system mistakenly attacks its own healthy cells, primarily in the joints. This leads to pain, stiffness, and inflammation. While medication is the primary treatment, diet plays a significant role in managing symptoms. Some foods can exacerbate inflammation, while others have anti-inflammatory properties. By understanding and managing dietary triggers, people with RA can potentially reduce the frequency and severity of flare-ups.

Highly Processed Foods

Highly processed foods are often packed with ingredients that can trigger an inflammatory response in the body. These items are frequently high in added sugars, unhealthy fats, and sodium, all of which are linked to increased inflammation. Avoiding these foods is a major step in adopting an anti-inflammatory diet.

Examples of processed foods to avoid:

Packaged snacks like chips, crackers, and cookies.
Convenience meals, such as frozen dinners and ready-to-eat meals.
Processed meats like hot dogs, sausages, and deli meats.
Sugary breakfast cereals and pastries.

Added Sugars and Refined Carbohydrates

Sugar is a significant contributor to inflammation. Excessive intake of added sugars can lead to the production of inflammatory proteins called cytokines. Additionally, it can cause the formation of advanced glycation end products (AGEs), which further increase inflammation in the body. Refined carbohydrates, like white bread and pasta, are rapidly converted to sugar in the body and have a similar inflammatory effect.

Where to find hidden sugars and refined carbs:

Sugar-sweetened beverages: Soda, fruit juices, and specialty coffees.
Desserts: Cakes, cookies, and candy.
Refined grains: White bread, white rice, and many baked goods.
Condiments: Ketchup, barbecue sauce, and some salad dressings often have added sugars.

Unhealthy Fats

Not all fats are created equal. While omega-3 fatty acids found in fish and seeds are anti-inflammatory, others, particularly omega-6 and trans fats, can promote inflammation when consumed in excess. Trans fats are especially harmful, as they increase 'bad' cholesterol (LDL) and inflammation.

Fats to limit:

Trans fats: Found in fried foods, some packaged baked goods, and margarine.
Omega-6 fatty acids: While necessary in moderation, an imbalance with omega-3s is problematic. Common sources include corn, sunflower, and vegetable oils.
Saturated fats: High levels found in red meat, cheese, and butter can increase inflammation.

Red and Processed Meats

Studies have linked high intake of red and processed meats to increased inflammation and worsening RA symptoms. These meats contain high levels of saturated fat and other compounds that can trigger an inflammatory response. Choosing leaner protein sources, such as fish and poultry, can be a beneficial alternative.

The Gluten and Dairy Debate

The roles of gluten and dairy in RA are controversial and highly individual. Some people with RA find that their symptoms improve after eliminating these food groups, while others see no change. There is some evidence of a link between RA and celiac disease, another autoimmune condition, which suggests a gluten sensitivity might worsen inflammation for some individuals. High intake of certain dairy products like regular milk has also been linked to increased RA risk in some studies, though cheese has shown an inverse relationship in others.

To determine personal sensitivities, some healthcare professionals recommend a temporary elimination diet under supervision.

The Nightshade Family

Nightshades, a group of vegetables including tomatoes, potatoes, eggplants, and peppers, have long been rumored to trigger arthritis flares. The theory is that they contain solanine, a compound some believe may increase inflammation. However, scientific evidence supporting this claim is weak. Many nightshades are rich in anti-inflammatory nutrients and antioxidants. The Arthritis Foundation suggests that if an individual suspects a sensitivity, they can try an elimination diet for a few weeks to monitor symptoms.

Comparison of Pro-Inflammatory Foods


Food Category	Common Sources	Why They May Aggravate RA	Healthy Swaps
Processed & Red Meat	Hot dogs, sausages, bacon, beef	High in saturated fat, salt, and preservatives; stimulates inflammation	Fish rich in omega-3s (salmon, sardines), poultry, beans, and lentils
Added Sugars	Soda, sweets, fruit juice, pastries	Triggers the release of pro-inflammatory cytokines; linked to increased AGEs	Fruits like berries or mangoes; naturally sweeten with honey or maple syrup sparingly
Unhealthy Fats	Fried foods, margarine, corn oil	High in trans fats and unbalanced omega-6 fatty acids that promote inflammation	Extra virgin olive oil, avocado oil, and nuts like walnuts
Refined Carbohydrates	White bread, white pasta, crackers	High glycemic index causes blood sugar spikes and cytokine release	Whole grains such as brown rice, quinoa, and whole-wheat bread

The Role of Alcohol

The relationship between alcohol and RA is complex. While some studies suggest moderate alcohol consumption could lower the risk of developing RA, for those already diagnosed, it can be problematic. Alcohol can interfere with many RA medications, particularly methotrexate, and can increase inflammation and risk of stomach bleeding, especially with NSAIDs. Alcohol intake should be discussed with a rheumatologist.

Keeping a Food Diary

Since dietary triggers can vary significantly from person to person, keeping a food diary is one of the most effective ways to identify which foods affect your symptoms. For a few weeks, record everything you eat and drink, along with your pain levels, stiffness, and overall energy. This can help you identify patterns and pinpoint potential trigger foods. It is important to approach this process systematically, perhaps by eliminating and then reintroducing specific foods under the guidance of a healthcare professional.

Conclusion

While no specific diet can cure rheumatoid arthritis, eliminating or limiting certain pro-inflammatory foods can be a valuable part of a comprehensive management plan. The foods most commonly associated with worsening symptoms include highly processed items, added sugars, refined carbohydrates, unhealthy fats, and red meats. The impact of other foods like gluten, dairy, and nightshades is more individual, and personal sensitivities should be identified with a food diary and medical guidance. Embracing a balanced, whole-food diet, such as the Mediterranean diet, can help promote anti-inflammatory effects and support overall health. For more comprehensive information and resources, consult the Arthritis Foundation.(https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/anti-inflammatory-diet) Always consult a healthcare professional before making significant dietary changes, especially if you are on medication.

Frequently Asked Questions

Yes, for many people, avoiding or limiting certain foods known to cause or increase inflammation can help reduce RA symptoms, including pain and stiffness. These dietary changes are a supportive measure, not a cure.

There is no strong scientific evidence to prove that nightshade vegetables (like tomatoes, potatoes, and peppers) worsen arthritis symptoms for everyone. Sensitivity is individual, and the best way to check is with a supervised elimination diet.

Processed and sugary foods contribute to inflammation by triggering the release of inflammatory proteins called cytokines. This adds to the existing inflammation from RA, potentially worsening pain and leading to flares.

Keeping a food and symptom diary is an effective method. Over several weeks, record your food intake and your symptoms to find patterns. You can then try eliminating potential triggers and reintroducing them one by one to confirm.

Not necessarily. The effect of dairy and gluten is highly individual. Unless you have a diagnosed celiac disease, allergy, or proven sensitivity, a blanket restriction might not be needed. A food diary and discussion with your doctor or dietitian is recommended.

Instead of vegetable oils high in inflammatory omega-6s, like corn or sunflower oil, opt for healthier, anti-inflammatory alternatives. Extra virgin olive oil and avocado oil are excellent choices.

No, a diet is a supportive part of RA management and should not replace medication prescribed by a rheumatologist. It works best as part of an overall treatment strategy.