What Foods Should I Avoid With Bursitis?

December 16, 2025 •

4 min read

Chronic inflammation is a primary driver of bursitis symptoms, and your diet can play a significant role in managing or aggravating this condition. By understanding which foods promote inflammation, you can take proactive steps to reduce flare-ups and support your body's healing process.

Quick Summary

An anti-inflammatory diet can help manage bursitis symptoms. Limiting processed foods, sugar, refined carbohydrates, unhealthy fats, and excessive alcohol is key to reducing inflammation and easing joint pain.

Key Points

Avoid Sugary Foods: High sugar intake from sodas, candy, and pastries can trigger the release of inflammatory chemicals.
Limit Refined Carbs: White bread, pasta, and other refined grains cause blood sugar spikes that promote inflammation.
Cut Out Trans Fats: Found in fried foods and many processed snacks, trans fats are strongly linked to increased inflammation.
Reduce Red and Processed Meats: These meats are high in saturated fats and compounds that can worsen inflammation.
Moderate Alcohol and Caffeine: Excessive consumption of both can increase inflammation and acidity in the body.
Choose Healthy Alternatives: Opt for whole grains, fruits, vegetables, lean proteins, and healthy fats like omega-3s.
Stay Hydrated: Drinking plenty of water can help maintain joint lubrication and overall health.

The Connection Between Diet and Bursitis

Bursitis, the inflammation of the fluid-filled sacs (bursae) that cushion your joints, can cause significant pain and discomfort. While treatments like rest, ice, and physical therapy are standard, your dietary choices can also dramatically impact your body's inflammatory response. Certain foods are known to increase systemic inflammation, which can worsen bursitis symptoms, while others possess anti-inflammatory properties that can aid recovery. Making mindful changes to your eating habits is a powerful tool in managing this condition and preventing future flare-ups.

Sugary Foods and Beverages

One of the most significant culprits behind inflammation is sugar. High sugar intake, especially from added sugars, triggers the release of inflammatory chemicals called cytokines.

Sodas and sugary drinks: These are often packed with high-fructose corn syrup, which has been shown to increase uric acid levels and induce inflammation.
Candies, pastries, and desserts: These contain large amounts of refined sugar that can cause blood sugar spikes and subsequent inflammatory responses.

Processed and Refined Carbohydrates

Processed and refined carbohydrates are another major trigger for inflammation. Unlike whole grains, these foods have been stripped of their fiber and nutrients, causing a rapid rise in blood glucose levels that promotes inflammation.

White bread, pasta, and rice: These refined grains cause quick blood sugar spikes, which can exacerbate inflammatory conditions like bursitis.
Pre-packaged snacks and baked goods: Many store-bought crackers, cookies, and chips are made with refined flour and other processed ingredients that fuel inflammation.

Unhealthy Fats

Not all fats are created equal. While healthy fats like omega-3s are anti-inflammatory, specific unhealthy fats can have the opposite effect.

Trans fats: Found in many fried and processed foods, trans fats are particularly harmful and are known to increase inflammation. Be wary of ingredients lists that include 'partially hydrogenated oils'.
Excessive Omega-6 fatty acids: While necessary in small amounts, an overabundance of omega-6s, found in oils like corn, soy, and sunflower oil, can promote inflammation. Maintaining a balanced omega-6 to omega-3 ratio is crucial.

Certain Meat and Dairy Products

For some individuals, certain animal products can heighten inflammation.

Red and processed meats: Items like bacon, sausage, hot dogs, and deli meats are high in saturated fats and contain inflammatory compounds. Excessive consumption has been linked to increased inflammation markers.
High-fat dairy: Products like cheese, butter, and margarine can be high in saturated fats and AGEs (advanced glycation end products), which can trigger inflammation. However, some fermented dairy products may have anti-inflammatory effects for some people.

Alcohol and Caffeine

Excessive consumption of alcohol is a known inflammatory trigger and can contribute to higher uric acid levels, aggravating bursitis. Similarly, large amounts of caffeine from coffee and other sources can be acidic and potentially exacerbate symptoms for some individuals.

Comparison of Pro-Inflammatory vs. Anti-Inflammatory Foods


Food Category	Avoid/Limit (Pro-Inflammatory)	Incorporate (Anti-Inflammatory)
Sugars	Sugary beverages (soda, sweetened juices), candy, desserts, pastries	Fresh fruits, unsweetened drinks, natural sweeteners in moderation
Carbohydrates	White bread, white pasta, white rice, pre-packaged baked goods	Whole grains (oats, brown rice, quinoa), beans, legumes
Fats	Trans fats, excessive omega-6 oils (corn, soy), margarine	Omega-3s (fatty fish, flaxseeds), olive oil, nuts, avocados
Meats	Red meat, processed meats (sausage, bacon, deli meats)	Fatty fish (salmon, sardines), lean poultry
Dairy	High-fat dairy (cheese, butter)	Some fermented dairy (yogurt), dairy alternatives
Beverages	Alcohol, excessive caffeine, sugary drinks	Water, green tea, herbal teas

Making Positive Dietary Changes for Bursitis Management

Adopting an anti-inflammatory diet is a gradual process. Start by making small, sustainable changes to your eating habits. This could involve substituting sugary snacks with fruit, replacing white bread with whole-grain alternatives, or swapping red meat for fatty fish a couple of times a week. Keeping a food diary can also be a helpful tool to track your symptoms and identify specific food triggers that may be unique to you.

For more in-depth information on managing chronic pain, the Arthritis Foundation provides excellent resources on adopting an anti-inflammatory eating plan. Remember that while diet is a powerful tool, it should be part of a broader treatment plan that includes medical advice from your healthcare provider.

Conclusion

While an injury or repetitive movement can trigger bursitis, dietary choices significantly influence the body's inflammatory response. Avoiding pro-inflammatory foods like sugary drinks, refined carbohydrates, trans fats, and certain meats can help reduce the frequency and severity of bursitis flare-ups. Conversely, incorporating a diet rich in fruits, vegetables, whole grains, and healthy fats can help soothe inflammation and support joint health. By making informed food choices, you empower yourself to actively manage bursitis symptoms and improve your overall well-being. Always consult with a healthcare professional before making major dietary changes or if your symptoms persist.

Frequently Asked Questions

You should avoid oils high in omega-6 fatty acids, such as corn, soy, and sunflower oils, as they can promote inflammation. Instead, opt for healthier, anti-inflammatory alternatives like extra virgin olive oil or avocado oil.

Yes, processed foods often contain high levels of sugar, unhealthy fats, and refined carbohydrates, all of which are known to trigger and worsen inflammation, thereby exacerbating bursitis symptoms.

Some high-fat dairy products, like butter and some cheeses, can be pro-inflammatory due to high saturated fat content. However, the effect varies by individual. Some people find relief by limiting dairy, while fermented products like yogurt might offer anti-inflammatory benefits. It is best to monitor your own reaction.

Excessive alcohol consumption can increase systemic inflammation and raise uric acid levels, potentially worsening bursitis symptoms. Moderating your alcohol intake is often recommended for better management.

High intake of caffeine can lead to increased acidity in the body, which might irritate the joints for some people. Moderate intake is generally considered acceptable, but excessive amounts should be limited if you notice a correlation with your symptoms.

Nightshade vegetables like tomatoes, potatoes, and peppers are sometimes associated with inflammation due to compounds like solanine. While the evidence is mixed and individual sensitivities vary, you can try eliminating them for a period to see if your symptoms improve.

Keeping a food diary is an effective way to identify your personal triggers. Track what you eat and note any correlation with your bursitis symptoms. You can then try systematically eliminating suspicious foods, like gluten or dairy, to see if your condition improves.