Arthritis is a condition that affects the joints in the body, and it usually causes pain and mobility difficulties. While individuals of all ages can be affected by this condition , it is more common among older adults.
Arthritis is an umbrella term for conditions that affect the joints and surrounding tissues, with osteoarthritis and rheumatoid arthritis being the most common. Causes vary depending on the type, but genetics, age, immune system dysfunction, injury, and excess weight can all contribute. Inflammation is central in arthritis progression, often leading to joint pain, stiffness, and reduced mobility.Â
While there is no cure, specific lifestyle changes – including adjustments to a person’s diet – can help reduce flare-ups and improve overall joint function. Knowing which foods to avoid is an essential step toward managing the condition.
Fortunately, with proper treatment and management, older people with arthritis can lead active and independent lives. One of the best ways to ease arthritis symptoms is maintaining a healthy diet. During meal planning, your older loved ones should avoid food items that may cause or increase inflammation in the body.
At Seasons Retirement, we are fully committed to ensuring our residents live a happy and healthy lifestyle, regardless of their fitness level. Our Health & Wellness team is always on hand to discuss and review your older relative’s meals.
In this piece, we’ve compiled a list of some of the worst foods for arthritis that your parents or grandparents should avoid, and they include:
There is always talk about older adults cutting back on their sugar intake, and rightly so. Arthritic people should avoid sugary foods and sweets. High sugar consumption increases inflammation in the body, which is the primary symptom of rheumatoid arthritis.
A scientific study that involved 217 people with rheumatoid arthritis found that among more than 15 types of foods, sweetened soda and desserts were found to be most likely to exacerbate rheumatoid arthritis symptoms.
Additionally, according to multiple studies, consuming sugary beverages may significantly increase an older adult’s risk of developing arthritis.Â
In addition to desserts and sweetened beverages, hidden sugars can be found in many condiments, salad dressings, and packaged snacks. Regularly consuming these items can contribute to systemic inflammation and weight gain, which strain joints and may accelerate arthritis progression.
Hence, older adults should be encouraged to reduce their sugar intake.
Gluten, one of the top 5 worst foods for arthritis, is a group of structural proteins found in specific cereal grains, such as wheat, barley, rye, and critical. Since several studies associate gluten with increased inflammation in the body, incorporating gluten-free food in your meal plan may help prevent the aggravation of arthritis symptoms.
Moreover, people with celiac disease — an immune reaction to gluten — have shown a greater risk of developing arthritis. Likewise, for any individuals that already have autoimmune diseases, like rheumatoid arthritis there is a much higher chance of also experiencing celiac disease when compared to others within the population. These facts further highlight the links between arthritis, celiac disease, and gluten.Â
For individuals with non-celiac gluten sensitivity, gluten-containing foods can still prompt an inflammatory immune response, increasing joint stiffness or swelling. Some older adults report noticeable improvements in mobility and reduced flare-ups after adopting a gluten-free or reduced-gluten diet, even without a formal diagnosis of celiac disease.
However, it is worth mentioning that studies on whether a gluten-free diet can relieve arthritis symptoms is rather premature at this time, as more extensive research is still required to confirm the theory.
Ultra processed food items, one of the worst foods for arthritis, often contain high amounts of refined grains, added sugar, preservatives, and other inflammatory ingredients that are known to worsen arthritis symptoms. Fast foods, breakfast cereals, and baked goods are examples of food items in this category.
Research suggests that Western diets rich in highly-processed food may increase an older adult’s risk of arthritis, due to the increased chances of inflammation and obesity, among other risk factors. Beyond inflammation, processed foods can negatively affect the gut microbiome, which is crucial in immune regulation. A diet high in additives and low in fibre may disturb gut health, potentially increasing susceptibility to autoimmune responses that exacerbate arthritis symptoms over time.
Instead, aim for natural foods that the body can process more easily, such as whole fruits and vegetables.
Some studies link red and processed meat to increased arthritis symptoms, as these foods can cause inflammation in the body.
For instance, diets rich in processed and red meats typically contain high amounts of interleukin-6 (IL-6), C-reactive protein (CRP), and homocysteine, which acts as inflammatory markers in the body. These meats also tend to be high in saturated fats, which not only fuel inflammation but may increase the risk of cardiovascular disease – an important consideration, as heart issues are more common in individuals with rheumatoid arthritis. Reducing intake can support both joint and heart health.
On the other hand, plant-based diets have been found to alleviate the symptoms of arthritis in older adults.
According to the Arthritis Foundation, older adults with arthritis should reduce their consumption of all kinds of fatty foods because several kinds of fat are known to increase inflammation in the body.
Familiar sources of unhealthy fats include baked goods made with shortening, margarine, fried snacks, and some fast food items. These not only raise inflammation but can also impair cholesterol balance. Instead, replacing them with monounsaturated fats like avocado or olive oil can support anti-inflammatory pathways.
Omega-6-rich foods, like vegetable oils, are not unhealthy when consumed in moderation, and so, your older ones should monitor their intake to manage their arthritis symptoms properly. On the flip side, increased consumption of Omega-3-rich foods, like fatty fish, may improve arthritis symptoms and help with joint pain.
Meanwhile, trans fats are the kinds of fat to avoid at all costs. In fact, they are also unhealthy for people without rheumatoid arthritis, as they raise the cholesterol level in the body, increasing the risk of developing the condition.
Alcohol is one of the beverages found to worsen arthritis symptoms.
It can interfere with the body’s ability to absorb nutrients like folate, which is essential for people taking certain arthritis medications such as methotrexate. Chronic use may also exacerbate liver stress, especially in those on long-term medications, making moderation even more critical for managing arthritis safely.
So, it is recommended that people with arthritis cut back on their alcohol intake or avoid it altogether.
After all, various studies have shown that there may be a link between alcohol consumption, osteoarthritis, and other related conditions.
Foods with high salt content are some of the worst foods for arthritis. Shrimps, canned soup, pizza, certain cheeses, and processed meats are a few examples of salty foods.
Many salty foods are also processed, doubling their inflammatory impact. Sodium contributes to water retention, which can increase joint pressure and pain. Monitoring nutrition labels and choosing low-sodium alternatives—particularly canned or frozen items—can significantly reduce daily salt intake without compromising flavour.
A mouse study discovered that low-salt diets reduce the severity of rheumatoid arthritis, unlike a high-salt diet. Moreover, numerous researchers have suggested that high sodium consumption may be a predisposing factor to autoimmune conditions, including inflammatory arthritis. In essence, reducing salt intake will do your older relative with arthritis a world of good.Â
Nightshades refer to a group of vegetables and food items that contain solanine — a glycoalkaloid compound that can be toxic to the body, especially when consumed in significant quantities. Tomatoes, eggplants, bell peppers, chilli peppers, and potatoes are the most popular members of this food group.
Indeed, research studies are yet to establish whether nightshades can trigger arthritis pain. Although research is still limited, some individuals with arthritis report reduced joint pain after eliminating nightshades from their diet. This could be due to personal sensitivity to solanine or other compounds. However, scientists have suggested that removing these food items from their diets can help older people manage their arthritis symptoms better.
It might be a little surprising to find dairy on this list because it provides the body with nutrients such as calcium and protein. However, dairy also contains casein, which is known to increase inflammation.
People who are lactose intolerant may experience additional inflammation due to digestive stress, which can indirectly worsen arthritis symptoms. Plant-based dairy alternatives like almond, soy, or oat milk often provide similar nutrients without lactose and casein, offering a more joint-friendly option for sensitive individuals.
Reducing their dairy consumption will go a long way to help your older ones minimize joint inflammation and pain.
Eating a nutritious diet is one of the most effective ways for older people with arthritis to manage their symptoms. Hence, it is essential for your parents or grandparents to add healthy meals to their diet and avoid the aforementioned 8 foods that cause joint pain.