By Previnex®
What we eat, how we sleep, what we drink, how we move our body—these things all contribute to our joint health (and our health overall). In addition to having a high-quality joint health supplement in your regimen, it’s important to eat in a way that benefits your body and long-term health. Equally as important is avoiding foods and drinks that will flare your arthritis or joint pain symptoms or contribute to inflammation in your body. Let’s look at both the best and worst foods for joint pain.
What Are the 5 Worst Foods for Joint Pain?
If you struggle with joint pain and/or arthritis, it’s important to avoid certain foods. The five worst foods for arthritis and joint pain are processed/fried foods, sugary drinks/snacks, refined carbs, dairy products, and alcohol.
Processed and Fried Foods
Foods with high salt content and artificial preservatives can trigger inflammation and arthritis symptoms. Fried food tends to be cooked in oils that are high in saturated fat and Omega-6 fatty acids, and both of these have been linked to increased inflammation and arthritis symptoms. These oils also tend to be low in Omega-3 fatty acids, which can decrease inflammation. However, the Omega-6 polyunsaturated fatty acid Arachidonic Acid (ARA), in particular, is a precursor to a large number of pro-inflammatory mediators. When it comes to processed foods, in a study of 56 people with rheumatoid arthritis, it was shown that those who ate higher amounts of ultra-processed foods had an increased risk of heart disease.
Sugary Drinks and Snacks
Consuming excess sugar can cause the body to produce more cytokines (inflammatory proteins), and when you have arthritis or joint health issues, you most likely already have higher levels of inflammation in the body. In 2014, a study was conducted on 186,900 women who participated in two long-term studies. Research found that those who consumed more than one sugar-sweetened soda per day had a 63% increased risk of developing rheumatoid arthritis.
Refined Carbohydrates
Foods that are considered refined carbohydrates are complex carbs, meaning they have a long strand of sugar molecules, categorizing them as starches. Some foods that are refined carbohydrates are white flour, white bread, pastries, white potatoes, pizza dough, and white rice. Consuming too many refined carbs can increase inflammation in people with arthritis. These are high-glycemic index foods and can, therefore, fuel the production of molecules and proteins that stimulate inflammation. A few alternatives to refined carbohydrates are whole or multigrain options, limiting added sugars, and adding fresh fruits and veggies to your diet.
Dairy Products
While some of the research on whether or not dairy causes or contributes to inflammation is conflicting, it’s important to note that dairy contains a protein called casein, which can trigger inflammation and joint pain. Not only can it trigger inflammation, but it can also cause the area around the joints to get irritated. Additionally, some dairy products like butter have a high saturated fat content, which can also contribute to inflammation.
Alcohol
If you struggle with arthritis—particularly osteoarthritis or gout—alcohol may be something to avoid. Gout occurs when there is a buildup of uric acid in the body, and alcohol can lead to that buildup. A small study in 2022 found some evidence to suggest that consuming excessive alcohol can lead to a higher risk of knee osteoarthritis. It’s important to note, however, that some of the evidence discussing the impact of alcohol on arthritis is conflicting, with some studies suggesting it has protective effects and others suggesting it is damaging. So, use your judgment and pay attention to how your joints feel after consuming any level of alcohol.
What Is the Number One Food that Causes Joint Pain?
The number one food that causes joint pain is sugar. It’s one of the worst foods for arthritis! Sugar releases pro-inflammatory cytokines, which trigger an immune response, resulting in inflammation. There is a difference between natural sugar and added sugar. Natural sugar comes from things such as fruit! Added sugars are things like white sugar, brown sugar, etc. If you have rheumatoid arthritis, in particular, avoiding excessive added sugar intake is imperative. In a study of 217 RA patients, it was found that 24% of participants reported that desserts and sugary beverages had the biggest impact on their symptoms. The best way to avoid this inflammatory response from your diet is to eat balanced, anti-inflammatory meals and snacks.
What Foods Get Rid of Joint Pain?
Eating an anti-inflammatory diet is key when you struggle with joint pain or arthritis and inflammation. So, what foods are good for arthritis, and what foods help arthritis pain go away? Let’s look:
- Fatty fish, including salmon, sardines, and trout, are high in omega-3 fatty acids. Another way to get the benefits of omega-3 fatty acids is to take a high-quality omega supplement like Omega Pure PLUS®.
- Berries! They’re chock-full of antioxidants, anthocyanins, and carotenoids—all of which help rid the body of the invaders that increase inflammation.
- Olive oil, since it’s a healthy fat that’s high in antioxidants and oleic acid.
- Leafy greens such as broccoli, spinach, Brussels sprouts, and kale are high in vitamins A, C, and K, all of which protect cells from damage. They are packed with calcium, which can help prevent bone damage and increase bone strength. Cruciferous vegetables like broccoli and Brussels sprouts are high in a compound called sulforaphane, which blocks the inflammatory process and may even reduce cartilage damage in osteoarthritis.
- Nuts and seeds, particularly walnuts, almonds, pistachios, flaxseed, and chia seeds. These are all packed with antioxidants and vitamins that support bone (and overall) health.
- Garlic and onions, which contain diallyl disulfide. This is an anti-inflammatory compound that not only fights inflammation but can also prevent cartilage damage.
What Are the 10 Foods that Trigger Arthritis?
In addition to sugar, processed foods, and refined carbs, there are a few things to add to the “worst foods for arthritis” list:
- Red meat - one study showed that red meat intake can actually be associated with early onset of rheumatoid arthritis.
- Processed foods - these foods are high in preservatives and salt, both of which can trigger an inflammatory response from the body.
- Trans fats - are found in many processed foods. Trans fats—also known as man-made fats—can increase inflammation, increase the risk of obesity, and are known risk factors of rheumatoid arthritis specifically.
- High-sugar foods - as we’ve discussed, sugar is the arch nemesis of arthritis, so it’s best to avoid excess added sugar intake.
- Salt - the body needs sodium to retain water and other functions, but consuming excess sodium (salt) can lead to greater inflammation and even increased risk of developing rheumatoid arthritis.
- Corn oil - this, along with safflower, sunflower, and vegetable oils, is high in omega-6 fatty acids, which trigger inflammation.
- Dairy - this is high in casein, which triggers both inflammation and joint pain.
- Fried foods - much like processed foods, these tend to be high in salt and fried in oils containing large amounts of omega-6 fatty acids.
Conclusion
As you can see, diet plays a pivotal role in managing joint pain and arthritis symptoms. It’s important to eat anti-inflammatory foods, manage and monitor your sugar intake, and add a high-quality joint health supplement like Previnex Joint Health PLUS®. This supplement uses two primary ingredients: NEM® and Boswellin®. The shining star here is NEM® (natural eggshell membrane). Clinical studies have shown that NEM® is effective in reducing pain and joint stiffness and improving joint flexibility in as little as 7-10 days! It’s also clinically proven to be up to 5x more effective than both glucosamine and chondroitin in combination or on their own. Get your bottle of Joint Health PLUS® now!
