Arthritis & Inflammation - Foods to Avoid

By Anna Hazard

View the Rest of the Series

Part 2 - Arthritis & Inflammation - Anti-Inflammatory Food Groups
Part 3 - Arthritis & Inflammation - More Anti-Inflammatory Foods

Introduction

Arthritis is the general term for the various conditions that have joint pain & inflammation as symptoms. Arthritis can occur at any age, however the risk of developing most types of arthritis increases the older one gets. While there is no definitive anti-inflammation diet for arthritis yet, studies have indicated that there are several food groups & ingredients that should be avoided due to their inflammatory properties.
 
High calorie foods (many of which are also inflammatory in other ways) should also be avoided as being overweight puts further strain on the joints which can lead to even further inflammation.

Things to Avoid

Saturated Fats

• Pizza, cheese, red meat, full fat dairy, pasta
• Triggers adipose fat cell inflammation which worsens arthritis symptoms
  
• Replace butter & margarine with extra virgin olive oil, use low fat dairy products, and lean protein for red meat
  

Trans Fats

• Fast/fried/processed foods such as frozen breakfast products, pre-made & microwavable meals, packaged cookies, crackers, margarine and any foods with hydrogenated oils
• Triggers systemic inflammation

Omega-6-Fatty Acids

• Red meat, corn & vegetable oils, soy, peanuts, mayonnaise
• Excessive consumption of this essential fat leads to the production of pro-inflammatory chemical messengers within the body
• Go for lean cuts of meat, chicken/fish, or plant based proteins such as beans, or lentils instead as well as switching out vegetable oils for healthy extra virgin olive oil
  

Simple Carbohydrates

• Sugar
  • Sweet snacks, desserts, sodas + all ingredients that end in "-ose" are variations of sugar (sucrose, fructose etc)
• Refined Flour
  • White flour & its products (rolls, breads, crackers), white rice
• Other Simple Carbs
  • White rice,  white pasta, white potatoes (instant mashed potatoes, french fries)
• Blood sugar spikes after the consumption of simple carbs which leads to the release of cytokines (pro-inflammatory chemical messengers)
• May also contain advanced glycation end (AGE) products that stimulate inflammation
• Replace with complex carbohydrates instead, which take a longer time for the body to break down, such as brown rice, legumes & products using whole grains

AGE

• Fats, meats, butter & margarine, cheeses, cooked processed foods
• Advanced glycation end product (AGE) is a toxin that is produced when foods are heated, grilled, fried, or pasteurized (the higher the temperature & the longer cooked, the more AGEs produced) The body increases oxidation & uses inflammatory messenger cytokines to break down any ingested AGEs
• The presence of liquids when cooking lowers the production of AGEs within the foods. Carbs, even when cooked, are lower in AGEs than meats and dairy.
  

Gluten

• Protein found in grains such as wheat, barley, and rye
• This compound gives dough its chewy texture and contributes to inflammation within people who have inherent allergies to it, an effect that is heightened for people who also have arthritis
• Use gluten free products, amaranth, quinoa, almond products + xanthan or guar gum when baking from scratch
  

Casein/Dairy

• Milk, yogurt, ice cream, cheese
• Those who are sensitive to the protein casein in dairy products may have further inflammation and arthritis flare-ups when the body mistakenly creates antibodies in response to said proteins .
  
• Try rice, almond, or other nut-based milk based products instead.
  

Alcohol

• Wine, beer, champagne, scotch
• In moderation may help prevent the development of arthritis, but taken in abundance it spikes the body's production of C-reactive protein (CRP) which signals a body's inflammation pathway
  

MSG

• Pre-prepared Asian foods, soy sauce, fast foods, pre-prepared soup mixes, canned vegetables, salad dressings, deli meats
• Triggers 2 pathways to chronic inflammation
  
• MSG is used to enhance the savory flavor in foods. Replace it with herbs such as turmeric or cumin.