What Food or Drink Makes Arthritis Worse?

December 11, 2025 •

4 min read

According to a 2017 survey of people with rheumatoid arthritis, sweets and sugary desserts were among the top foods reported to trigger symptoms. Understanding what food or drink makes arthritis worse is a crucial step for managing inflammation, reducing pain, and improving overall joint health.

Quick Summary

Several foods and drinks can worsen arthritis symptoms by triggering inflammation. Culprits often include sugar-sweetened beverages, red meat, processed foods, refined carbohydrates, and certain fats. Limiting these items in your diet is a key strategy for managing joint pain and flares.

Key Points

Sugary Drinks and Sweets: Added sugars in sodas, fruit juices, and desserts trigger inflammation and can worsen arthritis symptoms.
Processed and Red Meats: Saturated fats and AGEs in processed and red meats are known to promote systemic inflammation, exacerbating joint pain.
Fried Foods: Fried items and trans fats found in many processed snacks are rich in omega-6 fatty acids that can increase inflammation.
Refined Carbohydrates: White bread, white rice, and pasta cause blood sugar spikes, which can stimulate inflammatory responses in the body.
Alcohol: For some, especially those with gout, alcohol can increase uric acid levels and trigger painful flares.
Dietary Strategy: Instead of focusing only on elimination, adopt an anti-inflammatory diet rich in whole foods, like the Mediterranean diet, to actively reduce inflammation.

Understanding the Link Between Diet and Arthritis

Arthritis is characterized by chronic inflammation in the joints, and diet plays a significant role in either increasing or decreasing this inflammatory response. While medication is a cornerstone of treatment, avoiding certain foods and beverages can provide relief and improve the quality of life for those with arthritis, including common types like osteoarthritis (OA), rheumatoid arthritis (RA), and gout. By minimizing dietary triggers, you can help manage symptoms and prevent painful flare-ups.

Sugary Foods and Drinks

Added sugars are a leading cause of inflammation throughout the body. Consuming high amounts of sugar can cause a rapid spike in blood glucose levels, prompting the body to release inflammatory proteins called cytokines.

Sweetened beverages: Sodas, fruit juices, energy drinks, and heavily sweetened coffees are major sources of added sugar. A 2014 study found that women who drank more than one sugar-sweetened soda per day had a significantly higher risk of developing RA.
Baked goods and candies: Cakes, pastries, cookies, and candy are loaded with refined sugars that contribute directly to inflammation.
Hidden sugars: Be vigilant about checking labels, as many processed foods like sauces, condiments, and breakfast cereals contain surprising amounts of added sugar.

Processed and Red Meats

Evidence strongly links the consumption of red and processed meats to higher levels of inflammation. These meats contain high levels of saturated fat and other compounds that can trigger inflammatory responses.

Red meat: Beef, pork, and lamb are high in saturated fats and advanced glycation end products (AGEs), which are inflammatory compounds that accumulate in tissues over time.
Processed meats: Items like bacon, sausage, hot dogs, and deli meats are often high in salt, preservatives, and saturated fat, all of which contribute to systemic inflammation.

Fried Foods and Unhealthy Fats

Fried foods are typically cooked in oils that are high in omega-6 fatty acids, and an imbalance between omega-6 and anti-inflammatory omega-3 fatty acids can promote inflammation.

Trans fats: Found in fried foods and many packaged baked goods, trans fats are a known contributor to systemic inflammation and should be avoided.
Saturated fats: In addition to red meat, foods high in saturated fat like butter, cheese, and margarine can increase inflammation.

Refined Carbohydrates

Refined carbohydrates are grains that have been stripped of their fiber and nutrients during processing. Similar to sugar, they can cause blood glucose spikes and subsequent inflammation.

White bread and pasta: These are quickly digested into sugar, triggering an inflammatory response.
White rice and crackers: Like other refined grains, these can worsen arthritis symptoms by contributing to inflammation.

Alcohol and Certain Beverages

For many with arthritis, alcohol consumption can trigger flares and worsen symptoms. The impact can depend on the type of arthritis and the amount consumed.

Gout and purines: For individuals with gout, high-purine drinks like beer can trigger attacks by increasing uric acid levels.
General inflammation: Excessive alcohol intake can also increase overall inflammation in the body and may interfere with medications.

The Nightshade Debate and Dairy

Some people report that vegetables from the nightshade family worsen their arthritis symptoms, but this is largely based on anecdotal evidence, and scientific proof is lacking. These vegetables include tomatoes, potatoes, peppers, and eggplant. Similarly, while some with dairy sensitivity may experience increased inflammation, many can tolerate low-fat or fermented dairy with no issues. It is often advised to test these foods via an elimination diet to see if they are a personal trigger.

Trigger Food Comparison Table


Food/Drink Category	Common Examples	Inflammatory Impact	Notes
Added Sugars	Sodas, candy, pastries, fruit juice	High; triggers cytokine release and blood sugar spikes.	Often hidden in processed foods; check labels carefully.
Processed & Red Meats	Bacon, sausage, beef, lamb	High; contain saturated fats, AGEs, and sodium.	Substitute with lean protein like fish or chicken.
Fried Foods & Unhealthy Fats	French fries, donuts, vegetable oils	High; introduce trans fats and omega-6 fatty acids.	Cook with healthier oils like olive oil instead.
Refined Carbohydrates	White bread, pasta, white rice	High; cause blood sugar spikes and inflammation.	Choose whole grains like brown rice or quinoa instead.
Alcohol	Beer, spirits, excess wine	High; increases uric acid (gout) and overall inflammation.	Affects individuals differently; can interfere with medication.
High-Fat Dairy	Cheese, butter, whole milk	Moderate-to-High; linked to saturated fat content.	Fermented dairy (e.g., yogurt) may be anti-inflammatory for some.

How to Manage Your Diet for Better Joint Health

Managing arthritis through diet involves more than just removing inflammatory foods; it's also about adding anti-inflammatory options. Adopting a Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, can help reduce symptoms. A food diary is an excellent tool to track potential triggers and identify what works for your body. Regular, mindful modifications, rather than strict, unsustainable elimination, are often the most effective approach to long-term pain management. For personalized advice, consult a healthcare provider or a registered dietitian.
For a more detailed guide on which foods to focus on, the Arthritis Foundation offers extensive resources on anti-inflammatory dietary strategies.

Conclusion

For many with arthritis, diet is not a cure but a powerful tool for managing symptoms. The collective evidence points to a strong correlation between inflammatory foods—particularly refined sugar, processed meats, fried foods, and refined carbohydrates—and worsened arthritis pain. By consistently making smarter food and drink choices, individuals can minimize inflammation and reduce the frequency and severity of painful flare-ups. Focusing on a diet rich in whole, nutrient-dense foods is a proven strategy for promoting overall health and better joint function.

Frequently Asked Questions

Yes. Studies have shown a strong link between sugar-sweetened beverages and increased risk and severity of arthritis symptoms. The high sugar content promotes inflammation throughout the body, which can cause or worsen joint pain.

You don't have to eliminate all meat. It is processed and red meats, which are high in saturated fats and AGEs, that are most concerning for inflammation. Opting for leaner protein sources like fish or poultry can be a better choice for joint health.

The research on dairy is mixed. High-fat dairy has been linked to increased inflammation for some individuals, while fermented dairy like yogurt can have anti-inflammatory effects. If you suspect a sensitivity, an elimination diet can help determine if dairy is a trigger for you.

The claim that nightshade vegetables (tomatoes, potatoes, peppers, eggplant) worsen arthritis symptoms is mainly anecdotal and lacks scientific evidence. For those concerned, keeping a food diary and testing via a short elimination period can help clarify if they are a personal trigger.

Alcohol can worsen arthritis, but its impact varies. For people with gout, high-purine alcohol like beer is a known trigger. Excessive alcohol use can also increase systemic inflammation. It is best to limit or avoid alcohol, especially if you are taking arthritis medication.

Yes. Cooking methods that use moist heat, like boiling, steaming, or poaching, create fewer advanced glycation end products (AGEs) compared to high-temperature methods like grilling, roasting, or frying. Cooking with acidic ingredients like lemon juice can also reduce AGE formation.

To identify triggers, consider keeping a food diary for a few weeks, noting what you eat and any changes in your symptoms. If you suspect a certain food, you can try eliminating it for a couple of weeks and then reintroducing it to see if symptoms flare up.